Stretching & Myofascial Release for Tight Pecs
In aerial arts and pole there is no denying we use our pecs and then some. The pectoral muscles are easily overdeveloped and frequently get tight. Many of us in aerial arts know the pain of having large pecs. The pecs are composed of the pectoralis major and minor, they tie in with other muscles of course, but lets focus on the pecs. This group of muscles fans out from the sternum to the shoulder and eventually meet the bicep. Every pull-up we do, we engage the chest. If the
Studio Pricing Battle
There is this phenomenon that happens in every city or town, aerial studios, pole studios, yoga studios and fitness studios are racing each other for the lowest price, matching competitors and giving services away for low prices or even free. As a studio owner I understand how hard pricing can be, you need to be competitive and make a profit. As humans we get very caught up in what the other studios are doing and how they are pricing. We end up battling them to the bottom. Th
What is Keeping You from the Splits?
Yes, that question opens a can of worms. In the world of aerial, pole and martial arts the front and center splits are everyday moves, but many athletes struggle to get and maintain the splits. Most of us are actually blocked by a combination of things. Obviously, tight muscles can be a block and probably not actually stretching correctly or long enough. Some of us also have to work through genetics; but it is possible to conquer genetics. If you are struggling to get the spl
Correcting the Push-up
The push-up and the plank are en vogue in training at the moment. It makes perfect sense; these two moves work with your bodyweight to build strength. Trainers and fitness instructors love both moves because they effectively train the core. The push-up also works the Pecs, triceps and shoulder girdle muscles as well. Now I know I have said, “don’t do push-ups” in past blogs, but that is for the people who are training all the time and get their pectoral, core and shoulder wor
Four Exercises for a Total Core Domination in Aerial Arts & Pole
If you participate in aerial arts or pole, you absolutely know how much core it takes to perform at even a beginning level. I liken the core work required for aerial arts to Pilates on crack; basically we are aiming for the abs of a male gymnast. I am not talking appearance, but functional strength. Many six packs out there in the world are for show and not function. The rectus abdominis, the six-pack muscles, are semi-useful but not as important for aerial arts as the transv
Weightlifting for Aerial & Pole -- The 20 Minute Lower Body Workout
Why You Need to be Weight Lifting (Part 2) (Check out part one) Today we are talking about a weight training workout for any aerialist or poler who has unbalanced sides of the body. Our Focus: Lower Body Single Side Isolation. I came across a recent spate of selfie photos, quite unfortunately because I sure wasn’t seeking them, with pole, aerial and cross fit ladies flexing for the camera and it was frightening. First, because I consider flexing photos (where you are actually
Stretching to Increase Flexibility (Part 3 Facilitated Stretching)
Let’s explore the most effective and safe ways to stretch: Static, Dynamic and Facilitated. This post is focused on Facilitated stretching. Facilitated stretching is one form of PNF (proprioceptive nueromuscular facilitation), yes that is a mouthful of science. Basically it means assisted stretching. This can be with a partner or trainer or with your best friend the yoga strap. PNF is a very in-depth technique and it is wise to train with someone who is trained and certified
Weightlifting for Aerial & Pole -- The 20 Minute Upper Body Workout
Why You Should Be Weight Training (Part 1) Corrective Exercises for Pectoral and Latissimus Dorsi Over Development. A lot of us know the side benefit to pole and aerial arts is the strength training and many of us do not feel the need to go to the gym to lift. But chances are we really should be weightlifting. General benefits of weight training: 1. More muscle equals more calories burned. Muscles use fuel; fuel is calories, the more muscle and more fuel. 2. Stronger tendons,
Stretching to Increase Flexibility (Part 2 Dynamic Stretching)
Let’s explore the most effective and safe ways to stretch: Static, Dynamic and Facilitated. This post is focused on Dynamic Stretching. Dynamic stretching is the newest form of studied stretching and has been adopted into the routines of many pro athletes before a performance or event. Dynamic stretching is one of the most effective and safe ways to warm-up before exercising. For more details, here is an earlier post on Dynamic Stretching for Warm-up. Dynamic stretching is c
Stretching to Increase Flexibility (Part 1 Static Stretching)
Let’s explore the most effective and safe ways to stretch: Static, Dynamic and Facilitated. This post is focused on Static Stretching. When developing flexibility the goal is to increase the range of motion in the joints in not just a safe way, but in a way that is effective for the chosen sport. Aerial and pole, like dance and yoga, require higher levels of flexibility especially with progression into difficult moves. At the top levels of our pursuits, there is a demand for
