Page 134 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

11.5 → FLEXIBILITY Greater back flexibility will allow us to finish the
roll-up in a hands-free back balance.
A proper level of shoulder, back, and hip flexibili- ty, as well as good thoracic mobility, will allow us a greater range of movement, reducing the risk of injury and improving aesthetics while execut- ing this skill.
— Foam roller exercises.
— Shoulder stretching on bench and stall bars. (Ch. 2)
— Rectus abdominis, obliques (internal, exter- nal).
— ”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.
— Stretching the hips and waist on the floor (ex- tension, rotation, flexion, etc.), psoas and Iliacus (iliopsoas), hamstring muscles, etc.
CH. 11. REGULAR/CLASSIC ROLL-UP
132