Seated Ballerina

Cómo hacer el Seated Ballerina

1. 1Place a stability ball on a flat, non-slip surface and sit centered on top of it with your feet flat on the floor, roughly hip-width apart.
2. 2Sit tall, stacking your hips beneath your shoulders and lifting the crown of your head toward the ceiling; avoid rounding the lower back or leaning to either side.
3. 3Brace your core lightly — imagine drawing your navel gently inward — to stabilize your pelvis on the ball.
4. 4Let your arms hang naturally at your sides with a slight bend in the elbows and your palms facing your body.
5. 5Inhale to prepare, then exhale as you slowly raise both arms out to the sides in a wide arc, like a ballerina opening her arms, until they reach approximately shoulder height.
6. 6Hold the raised position for one to two seconds, keeping your shoulders pulled down away from your ears and your wrists relaxed.
7. 7Inhale as you lower your arms with control back to the starting position, resisting gravity rather than letting them drop.
8. 8Repeat for the desired number of reps, maintaining a steady upright posture and stable ball throughout every repetition.

Consejos de técnica

• Keep your feet firmly planted and slightly wider than hip-width if you feel unsteady — a wider base makes the ball easier to control while you learn the movement.
• Focus on moving from the shoulder joint, not the wrists or elbows; imagine your arms floating up like a ballerina rather than being muscled into position.
• Keep your shoulders actively depressed (pulled away from your ears) throughout the lift to engage the lower trapezius and protect the shoulder joint.
• Use a slow, deliberate tempo — two counts up, one count hold, two counts down — to maximize shoulder-stabilizer activation and reduce momentum.
• If the ball shifts or you struggle to stay upright, reduce the range of the arm raise or lighten any added load before progressing.

Errores comunes

• Shrugging the shoulders up toward the ears during the raise, which overloads the upper trapezius and reduces deltoid engagement — keep the shoulders packed down throughout the movement.
• Leaning the torso back or arching the lower back as the arms rise, which shifts load off the shoulders and compresses the lumbar spine — maintain a tall, neutral spine for the duration.
• Using momentum to swing the arms up rather than lifting with control, which reduces time under tension for the stabilizers and undermines the balance challenge the stability ball provides.
• Letting the knees drift inward or the feet leave the floor, which destabilizes the ball and makes the shoulder movement unsafe — keep feet flat and knees tracking over the toes.
• Raising the arms above shoulder height on each rep, which can cause the shoulder to impinge or the torso to compensate — stop at shoulder level for safe, effective shoulder loading.

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