@me/aerial: fabrics

Foundations

Aerial works the entire body, but hits the upper body hard. Maintaining shoulder and grip strength is important.

Pay attention to: shoulder positioning, shoulder girdle, rotator cuff (SITS: supraspinatus, infraspinatus, teres minor, subscapularis), deltoids, rhomboids, triceps, serratus anterior, mid/lower trapezius

Warm-up exercises: arm circles, external rotations, planks, splits, butterfly, lunges, windshield wipers, disco cat, cat-cow

Progressive loading: pull-downs, pull-ups, decrease resistance

Straight-arm hang, bent-arm hang, rows, ground inversions

Cooldowns: wrists, neck, shoulders, spinal twists, cactus

Grip

Strengthening exercises: palm presses, gyroscope ball, dowel roll with weight, finger flicks & pumps, hand clappers, grip sandwiches, hair band stretch, vary amount of fingers used on silks

Helpful equipment: spray or rock rosin

Techniques

Normal: both hands (alternate top hand), one on each silk, tip: slight twist of the fabric

Crochet: up, reverse down, combo

Inversion: wrist wrap, wrist hitch, wrist lock

Slipknot

Stands & Climbs

Squat

Pike

Russian

Dancer

Footlocks

Stirrup

Double Stirrup

Hip Keys

Entry points: "toga"

Inversions

Straddle Knot