Mastering arm movements is essential for every dancer, bringing grace and fluidity to any ballet performance. The port de bras requires good muscle lengthening and control, as well as proper breathing, strength and body awareness. Key muscles involved include the triceps, biceps, and shoulder muscles, which maintain arm positions. Additionally, core muscles and back muscles play an important role of stabilising the body and supporting fluid arm movements.
In this blog post, we will explore techniques and exercises to perfect your port de bras, helping you to achieve smooth flowing armlines that elevate your overall performance.
How to achieve better arm movements in ballet?
Breathe with your arm movements
To get smooth, fluid arm movements, apply proper breathing technique. Stay conscious of your breathing when you dance, inhaling as you lengthen and grow your movements, exhaling as you shrink your movements. Synchronising your breath with your arm movements can allow you to relieve tension in your body. Make sure not to hold your breath when dancing, as it will cause tension and disrupt the flow of movements.
Keep your arms strong but relaxed
Hold up your arms using your back muscles but keep your fingers relaxed, maintaining a line that flows from the shoulder to the fingertips, allowing them to ‘breathe’. Remember to maintain a fluid extension of the arms, and avoid protruding thumbs and broken wrists, as this will disrupt the lines.
Other common mistakes to avoid
Pressing the shoulder blades together
Open up your chest, flattening out your shoulder blades, by drawing them outwards and downwards
Accurate positioning of the shoulder blades (right)
Tensing up the fingers
Breaking the line
Exercises to improve your port de bras
Exercise 1: Arm circles
Aim: Trains muscles in the shoulders and arms
Stand with your feet shoulder-width apart
Extend your arms out to the sides, without locking your elbows
Keep your arms extended and make 10 small circles forward with your arms
Repeat 10 circles backwards
Tip: Press your shoulders down and relax your elbows, and initiate the movement using the back and upper arm muscles
Exercise 2: Superman + Swan Arms
Aim: Trains muscles in the back, arms and legs
Step 1 - 2: Superman pose
Step 3 - 4: Swan Arms
Lie on your stomach, legs shoulder width apart, arms straight above your head
Inhale, engage your back muscles and lift your arms, chest and legs at the same time
With your body still lifted, move your hands in a flying-like motion down to your thighs
Lead your arms up towards your head with your wrists to complete the flying motion
Relax and lower your body
Repeat, complete 3 sets of 10 repetitions
Tip: Ensure your arm movements flow, and keep lengthening to your fingertips, using your breathing to guide your arm movements
Exercise 3: Prayer Pulses
Aim: Trains muscles in the chest, shoulders and biceps
Sit cross-legged
Place your hands together in a prayer position, ensuring your hands and elbows are pressed tightly together, with elbows are at shoulder level
Pulse your hands up and down, keeping your spine straight and shoulders down
Repeat, complete 3 sets of 10 repetitions
Tip: Push your palms towards each other for a stronger resistance
Watch this video, by Maria Khoreva of Mariinsky Ballet, for more exercises!
Perfecting your ballet armline is a journey of practice and physical conditioning, where the balance between strength and relaxation is key. Your arms are more than just extensions, they are tools for storytelling and emotional expression in dance. By focusing on key aspects such as technique, breath synchronisation and consistent practice, you can develop fluid and graceful movements that captivate your audience. Embrace the flow and let your arms bring your dance to life.
Happy dancing! 🩰🌟
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