Page 214 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

17.5 → FLEXIBILITY
As we previously mentioned in Chapter 2, flex- ibility training has a critical impact in muscle development. In this case, we should focus our stretching session on improving shoulder and pike flexibility, hip and waist rotation and exten- sion, thoracic mobility, and extension of the latis- simus dorsi and intercostal muscles (to improve overall range of motion toward the back flag/ side planche).
Likewise, forearm stretching of the extensors and flexors (as well as other forearm muscles involved during grip work) using the proper holding times and sets is crucial. Stretching the hands and fingers, including, for example, stretching the thumb flexors and adductors or any other mus- cles involved in the movement of the metacar- pals and phalanges.
— Foam roller exercises.
— General shoulder stretching (“dislocations” with resistance bands, stall bars, etc.)
— Rectus abdominis, obliques (internal, exter- nal).
— ”L” stretching: Latissimus dorsi (lats), abdomi- nal obliques (internal, external), intercostal mus- cles, serratus anterior, teres (major and minor), etc. (Ch. 2)
— Back, pectoral, and shoulder stretching on bench and stall bars. (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.
CH. 17. BACK FLAG/SIDE PLANCHE
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