Page 55 - MANUAL ESTUDIANTES ENG ML1

CHAPTER 15. INVERTED ANATOMICAL POSITION (NEEDLE/CANDLESTICK)
The inverted anatomical position is one of the basic skills we should
be working on. Being able to attain and maintain this position will help us increase the body awareness needed to perform other skills or reach different body positions.
We will start with this position on straps, to create body awareness, focusing on proper body alignment and maintaining a neutral position of the body when inverted and hanging from the arms.

Anatomical position: the human body is standing tall (erect), with a neutral spine, and at rest. The legs are straight with the feet together or hip-width apart. The arms are by the sides of the body straight and externally rotated, with the palms facing forward and the thumbs pointing away (supination of the forearm).
15.1 TECHNIQUE
1. On straps, we perform a pike inversion (half inversion, flexing at the hips), pressing the outside of the feet against the inside of
the straps so we can then extend the body using the rotational energy of the arms until reaching a vertical body extension.
To improve our posture and reach the proper inverted anatomical position, we should perform an external rotation of the wrist- elbow-shoulder followed by a scapular elevation (to compensate for the depression generated while hanging from the arms) to keep our hips up and retain proper alignment, and a light retraction or protraction to maintain balance through the body and a neutral shoulder blade avoiding front or back drops.
2. Relax the head, maintaining neutral alignment.
3. Keep the hips lifted up and avoid hyperextension (arching back).
4. While holding the “Inverted Anatomical Position”, inhale and exhale deeply several times. We can easily understand the difference between a good and bad inverted anatomical position by internally rotating our shoulders, elbows, and wrists as we relax the shoulders. This would make the body lose its lines by lowering our hips and slightly bending them (pike).
5. We exit the “Inverted Anatomical Position” by internally rotating the shoulders, elbows, and wrists, until we are back to our starting position.
15.2 CONDITIONING
General and complementary conditioning to strengthen the muscles used during this skill and to strengthen antagonistic
muscles to maintain muscular balance (calisthenic workout, lifting weights, functional training, cross training, etc.).
- Abdominal and lumbar exercises to improve lines.
- Dumbbell exercises for trapezius muscles, deltoids, etc.
- Skin the cat/German hang.
- From inverted anatomical position to knee to elbow position.
- From inverted anatomical position to feet to hands position: 1. Touching the straps with the feet.
2. Without touching the straps.
- From a straight and light diagonal position, previous exercise, one-armed:
1. Touching the straps with the outside of the opposite foot of our hanging arm.
2. Without touching the straps with the foot.
53. The Aerial Movement ®
© The Aerial Movement 2019