Page 112 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

9.4.4 FLEXIBILITY
As we mentioned before, flexibility is critical to help us maintain good lines and decrease the risk of injury. A proper level of shoulder, back, waist, hip, and thoracic mobility will allow us a greater range of movement, thus improving the aesthetics while performing these beats and any of the related skills.
— Foam roller exercises.
— General shoulder stretching on the floor.
— Shoulder stretching on bench and stall bars. (Ch. 2)
— Rectus abdominis, obliques (internal, external).
— ”L” stretching: Latissimus dorsi (lats), abdom- inal obliques (internal, external), intercostal mus- cles, serratus anterior, teres (major and minor), etc. (Ch. 2)
— Thoracic mobility exercises, as well as stretch- ing the back and hips on the floor with assis- tance.
— Pectoralis Major and Coracobrachialis.
— Stretching the hips and waist on the floor (ex- tension, rotation, flexion, etc.), psoas and Iliacus (iliopsoas), hamstring muscles, etc.
— Stretching the forearm extensors and flexors (as well as other forearm muscles involved during grip work), and stretching the hands and fingers. (Ch. 2)
—
Some Muscles To Stretch:
Arms muscles
• Hand muscles
• Forearm muscles: Extensors Flexors
• Muscles of the shoulder girdle
Body
• Trapezius
• Sternocleidomastoid
• Latissimus dorsi (lats)
• Pectoralis Major and Coracobrachialis
• Rectus abdominis
• Abdominal obliques (internal, external)
• Intercostal muscles
• Teres (major and minor) • Serratus anterior
• Triceps
• Biceps
• Shoulders
• Back
• Psoas major • Iliacus
• Glutes
CH. 9. DYNAMICS
110