This exercise is designed to increase upper back flexibility and sternum mobility, which are very important for a dancer's posture and upper body expressiveness. This exercise teaches students to open their upper back without flaring the rib cage, a common challenge in ballet.

Preparation: Position a fusion ball at the back of the student's rib cage. Have students lie on the mat, aiming to open the upper back while keeping the rib cage relaxed.

Steps:

1. Instruct students to lie down with their arms on the floor. Cue them to lift their upper body while bringing their arms to 1st position.

2. Encourage them to extend their arms overhead while gently turning their heads to the right, emphasizing a smooth and controlled movement.

3. Return to the starting position, allowing the upper back to relax over the ball, ensuring a neutral spine and a smooth release of tension.

4. Have them repeat this four times, alternating head turns for balance.

5. Guide students to bend their right knee, ensuring the foot remains flexed and parallel. Cue them to lift their upper body and raise their arms to 5th position simultaneously.

6. Instruct them to extend the leg forward while keeping the foot flexed as the upper back relaxes over the ball. The knee should flex again before lowering the leg.

7. Repeat the sequence with the left leg.

8. Continue alternating sides for a total of 4 repetitions.

Focus: Emphasise keeping the rib cage relaxed and controlling the arm movements. Ensure smooth coordination between arm and head movements.