Ballet port a bras is one of the most captivating and iconically elegant aspect of ballet. Port a bras, translated as “carriage of the arms”, is an essential part of ballet technique, conveying emotions, expression, performance and artistry. Proper control of the arms is also essential for skills such as balance and pirouettes. Port a bras can literally make or break your performance!
Nothing can spoil your performance like a droopy, weak port a bras. And yet, so often port a bras and upper body training are only an after thought. Dancers are often scared of upper body training, either because it’s unfamiliar, or they are worried about getting bulky arms. (With regards to getting bulky – unless you start going to the gym to bench press your own body weight, this won’t happen. See my full discussion about the MYTH of bulky muscles HERE.) Fortunately, there are simple exercises you can do to improve your porta a bra quickly, while still maintaining lithe and elegant lines.
Graceful port a bras require strength, control, and freedom of movement in all of the muscles that support the shoulders and arms. You also need a good level of muscular endurance to hold your arms for long periods of time while performing a sequence. The exercises below will help you build the strength, control and endurance you need in all of your port a bras muscles. The resulting strength and control will naturally build the freedom of movement and appearance of elegant ease.
Practice these exercises 2-3 times a week, and your port a bras will improve quite quickly! Exercises 1 and 2 focus on firing up the correct muscles and teaching your body how to hold and control the port a bras muscles properly. Exercises 3 and 4 build strength and stamina in the muscles, so you can perform great port a bras for an entire routine, class or performance. After a few sessions, you may find that exercises 1 and 2 are quite easy. In which case, focus on exercises 3 and 4 and refer back to exercises 1 and 2 if you feel you need a refresher.
Be sure to watch the video below for full demonstration and explanations about the exercises, so that you can get the most out of them.
1. Angel wings – finding the right muscles and firing them up!
Stand with your back against a wall or lay on the floor on your back. Draw your shoulder blade down your back, and bring your elbows into your sides with your hands up, so your elbows are about a right angle. Glide your arms up overhead into 5th position, keeping all of your shoulders and arms flat against the wall or floor. Revers the movement to return to your starting position.
2. Puppet arms – Learn how to correctly engage the right muscles
Lay on your back with your shoulders and elbows both at right angles, so your hands are pointing towards the ceiling. Slide your elbows down a little, so they are lower than your shoulders, as they would be in 1st or 2nd position. Lower your hands forwards towards your feet about halfway to the floor, without letting your shoulders pop off the floor. Now rotate your palms to face each other. Holding the rotated position in your shoulders and forearms, lift your arms to 1st position, and gently round and elongate your elbows. Notice how this feels strong and supported in your upper arm. Hold this support and your open your arms to 2nd position. Try repeating this sequence standing against a wall. Then repeat without the wall or floor.
This exercise teach you how to properly engage the supporting muscles of the shoulders and arms. Once you are able to easily engage and use these muscles, you will then be able to move your shoulders and arms freely, but supported and strong.
3. Rotator Cuff Strength for dancers
The rotator cuff is a group of 5 muscles that sit deep around the shoulder joint. These muscles are super important for both the strength and control you need for all upper body movements. This version of rotator cuff training strengthens the muscles in position that is particularly transferable to classical port a bras. This exercise will build the strength and endurance you need for a beautifully strong and free port a bras. It’s also particularly great if your elbows are always drooping in 2nd position!
For this exercise, you need a small to medium weight hand weight, around 2kg usually works well to start with. If you don’t have any hand weights, grab a large, full water bottle. Lay on your back with your shoulder and elbow both at 90 degree angles, holding the weight, so your hand is pointing towards the ceiling. Keeping your elbow at a right angle, slowly lower the weight towards the floor by your head. Lift the weight back towards the ceiling. Then lower the weight the other direction as far as you can before your shoulder has to pop off the floor – usually about 45 degrees, and return to the start.
4. Strength and control through your full range of movement
This exercise strengthens the rotator cuff and other important shoulder muscles as they move through the range of motion you need while dancing. This exercise is particularly helpful for making sure all of the right muscles are strong and active at the right time, in the right positions.
You will need and exercise band loop for this exercise. So grab a length on band, ideally medium strength, and tie it in a loop so that it is about shoulder width. To prepare for the exercise, find 1st position with your arms. Then, holding this position with your shoulders, extend your elbows so your arm are straight.
Loop the band around the backs of your hands. Find the lifted, extended 1st position that you just practiced, and push out against the band. Keep pushing out and keep the lifted rotation in your upper arm for the whole exercise. Raise your arms overhead, as in 5th position. Then lower your arms back to first. Repeat 10-12 times, or as many times as you can with good form. Stop if you can no longer hold the pressure on the band or if your upper arms cannot maintain the rotation. Build up to more reps. This exercise in harder than you think it will be!
To get the most out of the exercises, watch the video below for a full demonstration of the exercises. Make sure you understand the exercises and how to perform them properly. A good tip for these exercises is that they should all feel very similar to ballet technique.
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