Flexibility Training for Aerialists: Key Stretches and Flexibility Routines
In the world of aerial arts, flexibility is not a bonus; it's a necessity. Whether you're soaring on silks or spinning on a lyra, enhancing your flexibility can substantially improve your performance, and reduce the risk of injury. In this blog post, we'll delve into why flexibility is crucial for aerialists, demystify essential flexibility concepts, and share key stretches and routines tailored for aerialists.
The Importance of Flexibility in Aerial Skills
Flexibility is the backbone of any aerialist’s training regime. It allows for smoother transitions, more complex poses, and an overall greater range of movement in the air. Take, for example, the beloved "Bird’s Nest" on silks, or the "Gazelle" on the hoop. These elegant moves require a balance of strength and flexibility to execute flawlessly.
Moreover, improved flexibility not only elevates your performance but also mitigates injury risks. Tight muscles can be prone to tears and strains during the high-intensity workouts typical for aerialists. Therefore, regular stretching can help keep your muscles supple and ready for action.
Essential Flexibility Concepts
Before you start bending and stretching, it’s essential to understand a few basic concepts.
Dynamic Flexibility refers to the range of motion you can achieve while in motion, which is integral for aerialists performing dynamic tricks.
Static Flexibility involves your range of motion when still, which comes into play during static poses.
The difference between Active and Passive Stretching is crucial. Active stretching requires muscle engagement to hold a stretch, while passive stretching involves using an external force (like a strap, gravity, or another body part) to deepen the stretch.
End Range Conditioning, often referred to as end range of motion strength training, is a crucial part of flexibility training for aerialists. It's not enough to be able to passively stretch into a pose; for optimal performance and safety, you need to be able to control and activate your muscles at these end ranges of motion.
This type of conditioning involves exercises that not only stretch your muscles to their limits but also engage and strengthen them at these extreme points. The idea is to train your muscles to function optimally even when they are stretched to their maximum, enhancing your active flexibility.
End Range Conditioning can make a significant difference in your aerial performance. It allows you to have control in extended positions, perform tricks more smoothly, and reduce the risk of injuries. This conditioning, combined with regular stretching routines, can help you take your aerial skills to new heights.
Incorporating all these types of stretching in your routine at the correct time and sequence will yield optimal results.
Key Stretches for Aerialists
To aid in your flexibility journey, here are some essential stretches specifically beneficial for aerialists:
Pike Stretch: This stretch targets your hamstrings and lower back, essential for leg lifts and straddles. Sit on the floor with both legs straight out in front of you. Bend at the waist, reaching your hands towards your feet. Remember, the goal is not to touch your toes but to stretch your hamstrings.
Lizard Pose
The Lizard Pose, often known in the yoga world as Utthan Pristhasana, is an excellent stretch for improving hip flexion, making it a valuable addition to an aerialist's flexibility routine. This stretch predominantly targets the hip flexors, quadriceps, and hamstrings.
In the Lizard Pose, you start in a lunge position with one foot forward. Then, both hands are placed on the inside of the front foot, widening your stance. From this position, you can deepen the stretch according to your comfort and flexibility level, perhaps lowering down to the forearms or opening up the front knee slightly.
The benefits of this pose for aerialists are significant. It helps in developing the necessary flexibility and strength for executing certain aerial tricks such as the Gazelle, where hip flexion and leg extension are crucial.
It's important to approach the Lizard Pose mindfully, keeping your spine long and your movements slow and controlled. A key tip is to engage your core to support the lower back and maintain stability throughout the pose. Remember that consistency is more important than depth in the pose.
Bridge to Wheel Pose
The Bridge, or Backbend, stretch is a fantastic way to improve spinal mobility and strengthen the back muscles, which is crucial for aerialists. But, if you're ready to take your flexibility to the next level, advancing from the Bridge to the Wheel pose could be the way forward.
The Wheel pose, or Chakrasana in yoga, is a deeper backbend that not only opens up the chest and shoulders but also stretches the hip flexors and strengthens the arms and legs. It's a challenging pose but offers incredible benefits in terms of flexibility and strength.
To transition from Bridge to Wheel, start in your Bridge pose. Then, place your hands beside your head with fingers pointing towards your feet. As you inhale, push through your hands and feet to lift your body off the ground, straightening your arms and legs as much as your flexibility allows
Keep in mind that the Wheel pose is an advanced stretch and should be approached with caution. It's essential to warm up adequately and possibly have a spotter nearby if you're trying it for the first time. Never force the pose; instead, gradually increase your range of motion over time. The Wheel pose is a wonderful addition to an aerialist's flexibility training, given its impact on overall body strength and flexibility.
Splits (Front and Side/Middle)
An integral part of an aerialist's flexibility training is mastering both the front and side splits. Splits are essential not only for the aesthetic appeal but also for executing certain aerial moves seamlessly. They demand flexibility in the hip flexors, hamstrings, and groin muscles.
The front split focuses on stretching one leg forward and one leg backward, emphasizing the hip flexors of the back leg and the hamstrings of the front leg. Side/Middle splits, on the other hand, require both legs to stretch out to the sides and demand greater flexibility in the inner thighs or adductors.
When attempting a split, it's important to keep your hips square and to gradually ease into the stretch. Remember, it's not about how fast you can get into a full split, but the consistent and gradual progress you make. Splits can take time and patience, but they are an invaluable addition to your aerial flexibility arsenal.
Straddle/Pancake Stretch
The Straddle or Pancake stretch is another key stretch that proves beneficial for aerialists. This stretch predominantly targets the hamstrings, adductors, and lower back, contributing to enhanced flexibility in these regions.
In a Straddle stretch, you sit on the floor with your legs spread wide apart, keeping your knees facing upwards and feet flexed. From this position, you can bend forward at the hips, aiming to bring your chest towards the floor. This can significantly help improve your hip flexibility, which is crucial for a variety of aerial moves.
The Pancake variation of this stretch takes it a notch higher. Here, instead of keeping your feet flexed and knees up, you aim to keep your legs and feet flat on the ground while you bend forward. It's an intense stretch that, when performed correctly and regularly, can do wonders for your overall flexibility.
Remember, the goal is not to force your body into the deepest stretch possible, but to gradually and consistently increase your range of motion. As an aerialist, the Straddle/Pancake stretch can be a powerful tool in your flexibility training routine.
These are very basic guidelines to explain how each stretch can help you improve your aerial moves, but if you are interested in seeing a few more of these stretches, I have several tutorials on my Youtube channel that you can check out below.
Flexibility Routines for Aerialists
A well-rounded flexibility routine, incorporating all the stretches mentioned above and more, is the key to achieving your flexibility goals. Start with a 15-minute routine, three times a week, and gradually increase as your flexibility improves. Modify these routines to fit your needs and progress. Remember, consistency is more important than intensity.
It is important to work with your current level and get comfortable with building a safe practice first, before moving onto the more advanced moves. To give you an idea of some routines you can create for yourself, you can have a look at these different videos here:
For a beginner routine click here
For an intermediate routine click here
For an advanced routine click here
Tips for Safe and Effective Stretching
Safety and effectiveness should always be at the forefront of your flexibility training. Always start your training with a good warm-up, as stretching cold muscles can lead to injury. Practice active stretching before your aerial session to prepare your muscles, and save passive and static stretches for the end of your workout. Most importantly, listen to your body. Pain is a clear signal to ease off a stretch.
Incorporating flexibility training into your regular aerial routine can seem like a daunting task, but the benefits are well worth the effort. With patience, consistency, and safe practices, you'll soon notice improvements in your flexibility and overall aerial performance. We encourage you to try these stretches and routines and share your progress with us! We're all in this journey together, one stretch at a time.
Ready to take your aerial skills to the next level? Don't wait another moment! Sign up for our comprehensive course, 'The Aerialist's Starter Toolkit'. This programme is specifically designed to guide you through the journey of becoming an exceptional aerialist. From mastering essential flexibility exercises to navigating complex aerial tricks, you'll find everything you need to soar high. Click here to join us now and let your aerial journey truly take flight!
