Page 195 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

2. The free arm will perform an internal rotation of the wrist-elbow-shoulder, and then through flexion or abduction will move as close to the head as possible (upward rotation of the scapula).
The combination of these two movements (internal rotation plus flexion or ab- duction of the arm) with a light elevation and retraction of the scapula will open the chest up and increase thoracic mobility.
The opening and extension of the chest, latissimus dorsi, obliques, intercostal muscles, teres major, etc. will help us reach the final pose.
3. We will then perform an external rotation of the top leg, starting with the an- kle, to open up the hip.
4. Lateral rotation of the neck/head toward the shoulder of the free arm (toward the direction we are rolling up). This movement can be eliminated eventually, since for some it may not be visually aesthetic.
THE AERIAL MOVEMENT® 193