Seated Ballerina

Seated Ballerina Exercise Description

Seated Ballerina on a stability ball is a controlled shoulder elevation exercise that guides both arms through a smooth overhead arc while you maintain upright posture. It emphasizes the anterior and middle deltoids, the rotator cuff (especially external rotators), and the scapular upward rotators including the serratus anterior and trapezius. The movement pattern is shoulder flexion/abduction in the scapular plane with gentle external rotation, coordinated with natural scapulohumeral rhythm. Sitting on the ball requires active alignment—neutral spine, level pelvis, and steady foot contact—so the shoulders can move freely without compensations. The goal is precise shoulder motion, stable trunk positioning, and even, pain‑free range rather than speed or height. Use a comfortable range you can control while keeping the ribs stacked over the pelvis and the neck relaxed.

Muscle Groups: Delts, Shoulders
Target Muscles: Deltoid - Anterior, Deltoid - Lateral
Assisting Muscles: Infraspinatus, Serratus Anterior, Teres Minor, Trapezius - Lower Fibers
Stabilizing Muscles: Longissimus, Multifidus, Quadratus Lumborum, Rectus Abdominis, Transversus Abdominis
Body Area: Upper Body
Body Parts: Shoulders
Body Surface: Front, Side
Body Symmetry: Bilateral
Equipment: Stability Ball
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Shoulder Abductors, Shoulder Flexors
Joint Involvement: Single-joint
Muscle Location: Front Shoulder, Side Shoulder
Movement Direction: Vertical
Muscle Position: Anterior, Lateral
Gender: Female

How To Do The Seated Ballerina Exercise

‘- Sit tall on the center of the stability ball; feet flat, hip‑width, knees roughly 90°, pelvis neutral.
– Stack ribs over pelvis; lightly brace your midsection; chin tucked, gaze forward.
– Arms at your sides with elbows softly extended; thumbs pointing up (external rotation).
– Set the shoulders: gentle scapular retraction and depression without arching the low back.
– Sweep both arms outward in the scapular plane (about 30–45° forward of your sides) toward shoulder height, then overhead if comfortable.
– Allow the shoulder blades to upwardly rotate and posteriorly tilt as the arms rise; avoid shrugging.
– Keep ribs down and spine neutral—no leaning, twisting, or lumbar extension.
– Wrists neutral and elbows softly extended; move smoothly, no jerky starts or stops.
– Pause briefly near the top within a pain‑free range, biceps beside ears only if control allows.
– Lower along the same path with control; breathe steadily throughout.

Seated Ballerina Tips

‘- Sit tall on the center of the ball with feet flat, hip‑width, and knees about 90° to keep a stable base.
– Keep your pelvis neutral and ribs stacked over your pelvis so the spine stays upright and aligned.
– Lightly brace your midsection and tuck your chin with your gaze forward to maintain a neutral neck.
– Start with arms at your sides, elbows softly extended, and thumbs pointing up to set gentle external rotation.
– Gently retract and depress your shoulder blades without arching your lower back before you start lifting.
– Sweep your arms in the scapular plane—about 30–45° forward from your sides—rather than straight to the side.
– Allow your shoulder blades to upwardly rotate and tilt as the arms rise, but avoid shrugging toward your ears.
– Keep your ribs down and avoid leaning, twisting, or extending your lower back as the arms move overhead.
– Move smoothly with neutral wrists, pausing briefly near the top only within a pain‑free, controllable range.
– Lower your arms along the same path with control and breathe steadily throughout the movement.

Seated Ballerina Beginner Introduction

Seated Ballerina on a stability ball is a graceful, controlled arm‑raising movement performed while sitting on a balance ball. The arms travel in a wide arc out and up overhead, while the torso stays tall and centered over the hips. This coordinated pattern highlights the front and middle portions of the shoulders, the smaller supporting muscles around the shoulder joints, and the muscles that guide the shoulder blades as they glide along the rib cage.

Because it happens on a stability ball, the exercise also brings the core and lower body into play. The middle and lower body work to keep the spine in its natural curves, the hips level, and the feet steady on the floor so the shoulders can move smoothly without extra tension in the neck or low back. Emphasis falls on smooth, even motion on both sides, steady breathing, and a shoulder range that feels controlled and free of discomfort, rather than on speed or reaching as high as possible.