Injury Prevention - *External Rotation* & overhead progressions for aerialists
Training Tips & Inspo • 1m 2s
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 especially for overhead athletes such as Volleyball, Baseball - and you guessed it - aerial!
Common external rotation exercises do not involve overhead movement. So these are some progressions to help maintain an active external rotation throughout your shoulder flexion (raising your arms overhead). Enjoy & tag me @aerialsea for feedback or questions.
Up Next in Training Tips & Inspo
-
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...
-
Bent Arm Hang Engagement for Aerial A...
Don't: Let your shoulders come up to the ears.
Instead: Engage your lower Trapezius muscle to keep the shoulder blades in place.Don't: collapse into protraction (bringing your shoulder to the front)
Instead: "Smile with your collarbones" keeping the shoulders wide & strong
