Are you using the upper arm correctly in port de bras?
Port de bras in ballet provides a great workout for the upper arms - if they are being used effectively to hold arm positions.
Let’s take first position of the arms.
Start with correct posture - tummy button held gently in towards your spine, your back long and stretched towards the ceiling, your shoulders dropped and open at the edges. ‘Standing tall’ through the top of your head.
Now - with your arms raised in 1st position (or 5th en avant) - beautifully rounded, hands opposite the top of your tummy button - think of having an inflatable rubber ring around your middle. Imagine that the rubber ring (or doughnut if you like) is large enough that it prevents you from dropping your elbows to your sides - in fact that it keeps your elbows supported and air flowing under your arms.
There should be a 2 way pull - ‘down’ through the shoulders, but ‘up’ through the elbows.
You should be feeling now that your upper arms are working hard to maintain this position - particularly that the triceps muscles are being used to shape the arms correctly. And this is the important work that the upper arms do in port de bras, to create the correct line through the arms and help the forearms, wrist, and hands to move elegantly without tension.
Show some love for your upper arms, and enjoy the workout you get from using them correctly!
Would you like extra help with your port de bras? Use my contact form to enquire about a one-to-one online ballet lesson.
Online Ballet Tuition with Emma Gray Dip RBS (TTC) ARAD RTS
Online ballet lessons for sole dancers or small groups, at a time that suits you, anywhere in the world. Live and interactive, ‘from my home to yours’.
