𝗧𝗼𝗽 3 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 𝘁𝗼 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝘀𝗵𝗼𝘂𝗹𝗱𝗲𝗿 𝗴𝗶𝗿𝗱𝗹𝗲 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵! Perfect to balance out those shoulder muscles and 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
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Feel the burn on the right spots and choose your level wisely. Quality before quantity. ;-)
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Leave questions or comments below and tag me for personal feedback! ✨
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#aerialseacoaching #aerialsilkondemand #aerialistsofinstagram #shouldergirdlestrenghth #improveyourposture #aerialist #aerialphysio #prehab #aerialprehab #shouldergirdlestabilisation
#aerialsilks #circusinternational #rehab #rehabilitation #physicaltherapy #recovery