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Seated Ballet Class for Wheelchair Users and Limited Mobility

Seated Ballet Class for Wheelchair Users and Limited Mobility — video by Ballet 24 Play · 21:12

Video by Ballet 24 on YouTube · Open on YouTube

Ballet 24 teacher Melody leads an all-seated ballet class for wheelchair users and anyone who wants to dance without using the legs: neck, shoulder and rib-cage warm-ups, then ballet arm positions, port de bras, twists and angled body positions, and a calm finish.

  • 21 min
  • Beginner
  • Low impact (no jumping)
  • chair
  • Ballet barre

Good forDancing for fun

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Step by step 10

Tap a time to watch that step in the video.

  1. Sit tall with ribs closed and shoulders down, then lift and lower the head with the breath. 0:35
  2. Neck: tilt the head to each side, with a hand resting on top for a little extra stretch. 1:20
  3. Shoulders: roll them back and forward, then lift, squeeze and drop them. 2:37
  4. Rib cage: slide it forward and back, then side to side, then circle it each way. 3:25
  5. Port de bras: arms rounded in first, open to second, then up to third, eyes following the arm. 4:52
  6. Lift the arms as you breathe in, squeeze the shoulder blades, then stretch over to each side. 7:18
  7. Hug yourself and switch arms, lift the chest as you open, then round and roll the head. 9:11
  8. Arm circles as if moving through water, then twist right and left through first and fifth. 12:28
  9. Body positions: turn the rib cage on an angle and reach the arms forward and back. 16:07
  10. Cool-down: breathe as the arms lift and lower, one at a time, then both. 19:27

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the ribs closed and the shoulders rolled down and back
  • Feel your tailbone draw down into the seat to lengthen your spine
  • If you're unsure where to look, follow your arm with your eyes

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveshead lifts, tilts and rolls
  • Shoulders movesports de bras, shoulder rolls, arm circles
  • Upper back movesrib-cage isolations, twists, side stretches
  • Lower back movesrib-cage circles, rounding and lifting

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Ballet 24; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety