Page 96 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

9.2.4 FLEXIBILITY
In this skill, shoulder flexibility is critical to allow a greater range of movement while executing the back beat. It will increase kinetic energy and thus provide a more powerful ballistic movement when doing straight arm beats, or improve the aesthetics as a result of higher gain in back beat height when using bent arms.
— Foam roller exercises.
— General shoulder stretching on the floor.
— Shoulder “dislocation” with resistance bands. (ch. 2)
— Shoulder stretching on bench and stall bars. (ch. 2)
— Skin the cat/German hang.
— Thoracic mobility exercises, as well as stretching the back and hips on the floor with assistance.
— Stretching the f orearm extensors and flex- ors (as well as other forearm muscles involved during grip work), and stretching the hands and fingers. (ch. 2)
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Some Muscles To Stretch:
Arms muscles
• Hand muscles
• Forearm muscles: Extensors Flexors
• Muscles of the shoulder girdle
Body
• Trapezius
• Sternocleidomastoid
• Latissimus dorsi (lats)
• 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
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