1. External shoulder rotation
Productions like Swan Lake can require dancers to hold their arms for 5-10 minutes at a time. Sonia does this exercise daily to keep her arms and shoulders strong. It can help you by strengthening the upper back, ensuring you don't hunch over while sitting at your desk and in the car.
1. Sit or stand with tubing in both hands holding your arms out in front
2. Keeping your upper body and core strong, pinch your shoulder blades together while bringing your elbows in to a 90-degree angle
4. Repeat 3 sets of 10-15 reps
*If you don’t have rubber athletic tubing, this can be done with a towel or a pair of nylons.