There are now three posts about the Thrower's Ten on this blog, but I promised I would write a post on the actual Thrower's Ten PT moves that I use for injury prevention in aerial arts and pole. The Thrower's Ten is a series of physical therapy rehab moves that strengthen and stretch the shoulder girdle. The moves were developed to rehab athletes coming from throwing sports like baseball or racquet sports like tennis. For pole and aerial arts we can use this series to help st

Here is the follow-up post for Upper Back Imbalances for Polers and Aerialists. Basically we are going to look at some corrective exercises that can help work the underdeveloped muscles in the upper and middle back, i.e., the rhomboids and lower traps. As discussed in the first post, these muscle groups and the smaller shoulder girdle muscles tend to be underdeveloped while the lats and pecs tend to get overdeveloped. The upper traps may or may not get over developed as well.

The most common complaint, chronic injury, and biggest body question I receive in pole and aerial arts: what is this pain and knot under my shoulder blade? First off, I am not a doctor, but from years in pole and aerial arts and working with massage therapists, physical therapists, chiropractors and being a trainer, I know that most of this time this wonderful knot is from muscle imbalance. The primary movement patterns in aerial arts and pole involve inverting, doing contro

Many students need the strength work and many teachers are looking for ways to teach strength work in the aerial hoop. We wanted to discuss working eccentric movement exercises and how to work them in the aerial hoop. Quick Movement Discussion Isotonic Movement means that the working muscles shorten or lengthen. There are two types of isotonic contractions, concentric and eccentric. During a concentric contraction the prime mover shortens during the movement, an example is a

The Thrower's Ten is a PT exercise series commonly used to strengthen and stretch the shoulder girdle. This set of movement is often used with athletes of throwing sports, but it can work great for aerialists and pole dancers to aid in injury prevention. I use many of the exercises from the Thrower's Ten in my weekly workout routine. However some of the exercises are more effective then others, for pole and aerial. I promise to put out a post that takes the best of the Throwe

Continuing our journey down the path of strength, flexibility and health for shoulders in the world of aerial arts and pole, here is part two of our series on the Thrower's Ten. Check Out Part 1 The Thrower's Ten is a series of Physical Therapy Exercises that were designed to help with shoulder girdle strength and movement. As Polers and aerialists the entire series is a excellent set of additional exercises to train with outside of the studio. However, if you are training a

New students to an aerial class come from many different places. Gymnasts see a performance or video and recognize movement patterns that they have experienced. Dancers are attracted to the movement and the grace. Fitness buffs are always looking for fun workouts. And some new students will be coming off the couch. As an aerial arts and pole instructor you will likely have many fitness levels, strength levels and body awareness levels happening in a beginning class. A great

How do I teach aerial or pole to out of shape clients? This is one of the most asked questions we get from instructors. I wanted to create trainings that had progressive teaching method and material that was applicable to the average client walking into a yoga studio, gym, aerial arts or pole studio. This client could be very fit; he or she could participant in other sports or workout regularly. Or this new client may not be regularly exercising or has not exercised in a long

Let's discuss Facilitated Stretching and how it can help open tight hip flexors. Here is a post on the basics of Facilitated Stretching. You really should read this to understand PNF. Posts in this Series on Hip Flexors Tight Hip Flexors Tight Hip Flexors (Basic Stretching) Tight Hip Flexors (Myofascial Release) Tight Hip Flexors (Facilitated Stretching) Tight Hip Flexors ( Weak Glutes and Hip Flexors) Here is a past post on other Auxillary Hip Flexor Stretches. Facilitated s

We all know pull-ups are difficult. The move requires hauling your entire body upward. It’s a complex movement, requiring several muscle groups to fire in a controlled pattern, while adding movement from the major joints. In aerial arts and pole we add the bonus of trying to do this with pointed toes and pretty form. Pull-up Breakdown The major muscle groups that fire are the lats and pecs and it is easy to rely on these two groups. And yes, smaller shoulder muscles will be a