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Thrower's Ten for Aerialists and Polers

Thrower's Ten for Aerialists and Polers

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

Three Exercises to Correct Upper Back Imbalances

Three Exercises to Correct Upper Back Imbalances

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.

Pole and Aerial Upper Back Imbalances

Pole and Aerial Upper Back Imbalances

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

Three Eccentric Aerial Hoop Exercises for Strength

Three Eccentric Aerial Hoop Exercises for Strength

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

Thrower's Ten Part 3

Thrower's Ten Part 3

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

Thrower's Ten Part 2

Thrower's Ten Part 2

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

Aerial Hoop Instruction for De-Conditioned Clients

Aerial Hoop Instruction for De-Conditioned Clients

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

Programming for De-Conditioned Clients

Programming for De-Conditioned Clients

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

Tight Hip Flexors Part 4 (Facilitated Stretching)

Tight Hip Flexors Part 4 (Facilitated Stretching)

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

Learning the Pull-up for Pole

Learning the Pull-up for Pole

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

Meditation Exploration 2

Meditation Exploration 2

My Experience with Meditation The best way I can describe meditation is checking in with the very core of your being. On the surface, this involves moving inward and removing as much brain chatter as possible. This is easier said then done, of course, or the entire population would be full of shiny happy people. By getting back to our core we have heighten awareness of the world around us and feel more connected to life. Personally, the more consistent I am with meditation, t

Scapular Retraction in Aerial Arts

Scapular Retraction in Aerial Arts

You hear it all the time in a studio, an instructor telling a student to engage the upper back. This is great, it can help prevent injury and let a student use more muscle groups to achieve moves, however many students have no idea what this means. Scapular retraction is the term for pulling the shoulder blades inward, like you are holding an orange between the blades. This engagement activates the rhomboid and trapezius muscle groups, which helps support the body in inversio

Extension in Aerial Arts

Extension in Aerial Arts

At Atmosphere Fitness, we talk a lot of exercise science and fitness in our trainings. We do this from a safety and progression standpoint, but we also include dance. Dance basics can help everyone in aerial arts and pole to find better posture, beautiful lines and that polished finish all performers desire. We wanted to select one dance principle and talk about it. Extension Extension means lengthening through the body to find the full expression of a pose. Basically it is

Working the Aerial Mount

Working the Aerial Mount

As discussed last week, the mechanics of the aerial inversion an aerial mount can send new students into a a depressed funk becuase the movement is difficult and unforgiving for many new students. Understanding how to move the body is important but having the strength to perform the movement is equally important. When performing a basic aerial tuck inversion, the lattismus dorsi, shoulder girdle ( teres major, infraspinatus and teres minor), arms included the long heads of t

Mechanics of the Aerial Inversion

Mechanics of the Aerial Inversion

Many people battle with the inversion, whether in pole, aerial yoga, aerial hoop or any form of aerial apparatus. There are two major reasons for this struggle, one is not yet having the strength needed, the other reason is not engaging the correct muscles in the correct order, or the mechanics of the inversion. We will focus on the mechanics today and discuss strength next week. Mechanically the the inversion is a test because of the timing required to execute the move. The

Time Effective Stretches for the Center Splits

Time Effective Stretches for the Center Splits

As discussed last week, it not helpful to jump cold into the splits and imagine you are helping yourself get the splits. If you are taking the time to stretch make it worth your while, make your body happy by stretching properly. The most effective time to stretch your splits is when you are warmed up and have stretched the involved muscle groups. Stretching before a workout does not help flexibility. Most Effective Plan for Stretching the Center Splits 1. Stretch when you ar

Four Shoulder Strengthening Band Exercises for Aerialists

Four Shoulder Strengthening Band Exercises for Aerialists

Some of the most common injuries in aerial arts and pole happen in the shoulders. The shoulder girdle in composed of lots of muscles that do amazing things like help us invert. These muscles can easily be neglected and can also become underdeveloped compared to larger back muscles like the lats and pecs. I have selected a set of exercises that come from physical therapy and can be used to strengthen the shoulder area. As I have said my workouts tend to be a combination of wei

What is Keeping You from the Splits?

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

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

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

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Totally Stoked fitness

I am the writer at Totally Stoked Fitness. I am a licensed clinical mental health therapist and certified personal trainer. I wrote for Bad Kitty USA and I am a partner with 123Poling.com

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