Updated: Feb 21, 2019
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 Thrower's Ten for aerial and pole.
Here are the other posts in the Thrower's Ten Series.
Part Three of Exercises
Prone Horizontal Abduction in neutral
The best option is a weight bench or of course a PT table, you can use a bed, a couch or even balance on the hands and knees in a table top position in a bind. Keep the palm facing down and lift the arm out to the side of the body directly in line with shoulder joint. Stay in the T position, hold briefly at the top of the exercise and with control lower down. Begin with 2 sets of 10 -12 reps, work up to 3 sets.
Prone Horizontal Abduction (Full External Rotation, 100 degrees abduction)
Again begin in a prone position resting on a weight bench or in a tabletop pose. Turn the thumb upward, and lift eh arm up and slightly forward of the shoulder to a level place. Do not extend higher then parallel with the shoulder. Hold briefly at the top and lower with control. Begin with 2 sets of 10 -12 reps, work up to 3 sets.
Begin seated on a weight bench. Place the hands to the sides of the hips directly under the shoulders. The fingers should be facing forward. Press into the palms and engage the shoulders to lift the body up to a hover position. Hold briefly and release. Begin with 2 sets of 10 -12 reps, work up to 3 sets.
This exercise can be done with a weight bench or in tabletop position. Begin in a prone position with the working arm hanging by your side. Row, by bending the elbow and focus on engaging the rhomboids, lower and upper traps. Pull the scapula toward the spine and also release the shoulder away from the ears. This should be felt in the meat between the scapula and the spine and right below the scapula in the lower trap. Rows are crucial balancing exercises for aerialists and polers. Always do your rows. Begin with 2 sets of 10 -12 reps, work up to 3 sets.
The big deal with the push-up is correct form. Here is a post we did on Push-up Form.
Make sure you are flat like a board, not sagging or lifting the through the hips. Also make sure to have scapular retraction and shoulder depression happening. Meaning pull the shoulder blades together, engaging the rhomboids and traps, and release the shoulders away from the ears activating the lower traps. Work with slow controlled movement during the push-up. Begin with 2 sets of 10 and progress to 3 sets or more reps.
If you are just beginning aerial or pole this exercise might be good to help you build strength. IF you are training 3 days a week or more, I wouldn't bother with curls. In our current society we tend to use the front side of the body significantly more then the backside and we tend to be tight and overdeveloped in areas like the bicep compared to other parts of our bodies. Plus as aerialists and polers the biceps are active nearly all the time in our movement patterns. If you do curls, remember to keep the elbows in alignment with the shoulders. Begin with 2 sets of 10 -12 reps, work up to 3 sets.
Tricep Overhead Extension
This is another move that is less functional for aerialists and polers. We tend to already have quite a bit of tricep activation happening in our workouts and training. The triceps do get worked less then the biceps, as they are backside muscles. I do some sort of tricep work in workouts outside of aerial, but it's not a crucial as the first two sets of Thrower's Ten exercises. Make sure the core is engaged and the knees are not locked. Keep the shoulders out of the ears, lift one weight overhead. Align the elbow and shoulder and use the non-working arm to stabilize. Extend the arm upward working the tricep. Begin with 2 sets of 10 -12 reps, work up to 3 sets.
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