We are keeping it simple this week and examining three stretches that can help release and open tight places in the shoulders. In aerial arts and pole, we work the entire shoulder girdle. We frequently talk about over-development and imbalances that can happen in certain places on pole dancers and aerialists. In this post, we just want to focus on a few stretches that can help increase increase range of motion and flexibility in the shoulder area. Here is a chart of the musc

Pull-ups and pull-ups all done with pointed toes and controlled movement, right? Here we are again talking about overdeveloped muscles that come from repetitive movement and how injuries occur because of this over-development. Pole and aerial arts activate the pectorals and latissimus dorsi big time. We also work trapezius, rhomboids and the muscles of the shoulders. Plus we use everything involved in the core. However let’s break this down and focus on the lats and pecs and

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

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

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

Regardless if you do aerial arts, rock climbing, pull-ups, ice climbing or are commonly in foot chases through urban areas with roofs you must scale, good form and proper muscle engagement of the back will keep you in your sport for the long haul. When we engage our back muscles correctly we take care of two issues; we lessen the load on dominant muscle groups and protect the smaller muscles around the shoulder joint from being strained. By actively engaging this means, scapu

Core moves in the hammock are awesome for building strength and power. In aerial arts we use our core muscles nearly all the time and learning how to activate the core muscles can be tricky. The core isn’t just the abs on the front of the stomach, but also the obliques on the side body and all the muscles that wrap around the low back. When your core is strong and you activate it correctly, you are less likely to strain or injury your body. Tips on learning to activate the c