Sit upright with legs crossed, spine straight, and core engaged. Hold your arms out to the sides, elbows at 90 degrees, level with your shoulders.
Execution
Rotate your arms upward, bringing elbows together above your head, squeezing your shoulder blades.
Equipment required
Nothing
Target muscles
Shoulders, Trapezius
More Detailed Information
Seated Ballerina Exercise
How to Do:
Starting Position: Sit upright on the floor or on a bench with your legs crossed in a comfortable position. Keep your spine straight and engage your core. Hold your arms out to the sides, bent at a 90-degree angle with your elbows level with your shoulders.
Movement: Slowly rotate your arms upward, bringing your elbows together above your head while keeping your arms bent. Make sure to keep your shoulder blades squeezed together and maintain a strong, controlled movement.
Return: Lower your arms back to the starting position, keeping the motion fluid and controlled.
Benefits:
The Seated Ballerina Exercise primarily targets the scapular muscles, helping to improve shoulder mobility, stability, and strength. It enhances the range of motion in the shoulders and upper back while also promoting good posture. This exercise is particularly beneficial for increasing scapular control, reducing tension in the upper body, and improving overall shoulder function. It can be useful for preventing injuries, especially in athletes or individuals who engage in overhead movements.
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