Improve Your Shoulder Girdle Strength & Posture with these 3 Exercises (warm up)
Complete Access
•
57s
Perfect as a warmup for an aerial session as well. #prehab #shouldergirdle #shoulderwarmup
1. 𝗙𝗿𝗼𝗻𝘁 𝘁𝗼 𝗕𝗮𝗰𝗸 𝗠𝗶𝗻𝗶-𝗙𝗹𝘆 (60sec x 3 as a warm-up)
one version with arms in 90°, and one in 45° abduction
2. 𝗦𝗰𝗮𝗽𝘂𝗹𝗮 𝗧𝗿𝗶𝗰𝗲𝗽𝘀 𝗦𝗾𝘂𝗲𝗲𝘇𝗲 (60sec x 3)
! Chin to the chest, Ribs in, the head needs to be able to move (test it with looking left & right)
3. Prone Scapula Squeeze (40-60sec x 3)
Level 1: shoulder blades squeeze together, hands stay on the floor
Level 2: hands lift - make sure the position of your shoulders remains the same as in Level 1 (squeezed & away from ears)
Level 3: lift your head up, this will increase the work of your back extensors. Make sure your core stays engaged and the engagement remains mainly in your upper torso between your shoulder blades.
Level 4: add weight to your hands
.
Feel the burn on the right spots and choose your level wisely. Quality before quantity. ;-)
.
Leave questions or comments below and tag me for personal feedback! ✨
.
#aerialseacoaching #aerialsilkondemand #aerialistsofinstagram #shouldergirdlestrenghth #improveyourposture #aerialist #aerialphysio #prehab #aerialprehab #shouldergirdlestabilisation
#aerialsilks #circusinternational #rehab #rehabilitation #physicaltherapy #recovery
Up Next in Complete Access
-
Injury Prevention - *External Rotatio...
Activation of the muscles in the external rotation of the shoulder joint is a crucial component of shoulder stability. The rotator cuff centers the head of the humerus in the joint and therefore maintains optimal movement possibilities. It's important for every athlete working with the arms, but ...
-
Shoulder Stability Exercises targetin...
Shoulder Stability in aerialists is a common issue. Increase your stability through activating your Serratus Anterior with these exercises!
-
Downdog Shoulder Shrugs (aka Downdog ...
Downdog is by far - one of my favorite postures out of Yoga! Try shifting your focus to the shoulders in this version! Perfect balance for all the Aerialists hanging & pulling all day and for handstand beginners to build up the shoulder strength and alignment for handstands! Leave any questio...
