This is another of PCT’s centre practice exercises focusing on the stability of the pelvis whilst the upper body explores a freedom of movement. Having the ability to isolate the upper body from the lower is an essential skill in contemporary dance as it ultimately allows students to take greater risks with their movements in a safe way.

The unique wrapping devised by PBT founder Marie Walton-Mahon is an effective method allowing students to connect with their centre and stability muscles, as well as engage the inner thighs and deep rotators. This is an effective wrapping technique to help support and enhance the dancers muscle memory.

Starting in a wide, comfortable second position ensure the students aren’t forcing the rotation of the feet. Arms are lifted slightly above shoulder height. Encourage students to lengthen and extend beyond the fingertips so there’s a constant energy extending out through the limbs. This movement should feel like a lovely massage for the back muscles. As the arms reach to the upper diagonals check that the pelvis is still and neutrally placed.

Allowing the band to stabilise the pelvis, encourage students to get deep in their legs on the second plié. When moving through the spiral into flat back sequence, ensure students have abdominals engaged as this will help protect the lower back. Keep the back muscles drawing down away from the ears as the students flow through the upper body movements.

In the final sequence the student is challenged with the shifting of the pelvis, however the resistance wrapping is really helping to activate the inner thighs to keep the movement stabilised and controlled.