10 Ways You're Sabotaging Your Flexibility Training


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Everyone wants to be more flexible, especially aerialists and dancers. Increased range of movement has many benefits for us, including reducing risk of injury, more options for poses and skills, and more beautiful lines. The main issue with most amateur aerialists and dancers is that we're often starting from scratch and end up feeling like it takes forever to make any noticeable progress.  For years I've been trying to train my flexibility and I was getting frustrated with my lack of progress.. feeling like I was never going to get to the point I so wanted to be at. I felt too old, too tight, even if I really disciplined myself in my training. But I've been doing more and more research on ROM and flexibility conditioning and I've actually discovered that I've been sabotaging my own training! Flexibility is way more complex than I thought and I've had to relearn things that trusted coaches have been telling me for years: see my previous post. Ive compiled a list of the worst offenders and laid them out here for you. If you are doing any of these things it's time to make some changes- you won't believe how fast you progress afterwards!!!



1. You're only static stretching
Surprise! Static stretching is actually the most ineffective and potentially dangerous way to gain flexibility. Static stretching consists of holding deep stretching poses for extended lengths of time. For years this has been an an integral part of any dancer's, gymnast's, or aerialist's training. The idea has always been that if your muscles are "tight", you can "lengthen" them by holding these static positions for extended periods. Science and sport has actually come to the conclusion that not only is this ineffective at increasing ROM but also can cause injury.

Flexibility starts in the brain. Your nervous system does its best to protect you from injury. This means if you force it into positions it is unfamiliar with, it will contract and resist the movements to protect you- even from yourself! This causes micro tears  (and sometimes not-very-micro tears) in the muscle tissue. Do this enough times and you'll start to build up scar tissue. PS: Scar tissue doesn't stretch.

Muscles don't actually lengthen. They are similar to an elastic band in that after extending they return to a neutral position. Lengthening would rid them of their elasticity which we don't want. All flexibility conditioning is, is getting your nervous system comfortable with being at those extended ranges.

Here's the tricky bit: adding static stretching (15-45 second holds) to your training can have a positive impact. The issue comes with when you only perform static stretching, (as opposed to a combination of methods..) do static stretching as a warm-up, or go too deep for too long.

2. You aren't hydrating enough
Drinking enough water while you are training is SO IMPORTANT. Studies have shown a link between even a small amount of dehydration and a higher risk of injury. Chronic dehydration is a major problem in a lot of athletes. Water is needed to not only make cells function, but also provide lubrication for joints and fascia. Dehydration can lead to a huge number of psychological issues as well including; reduced motivation to exercise, reduced cognitive performance, mood changes, fatigue, irritability and more... All of these things can have an impact on your flexibility conditioning.

Drinking water is one of the easiest things you can do to improve your performance! So take it seriously and stay hydrated.

3. You aren't including strength training
Flexibility is not just about passive flexibility. What's the point of being able to lift your leg above your head if you can't hold it there on your own? Because your ROM is controlled by your nervous system's innate urge to protect you from injury, strengthening the muscles is a great way of making your system feel safe and stabilised and the edge of your range, thus allowing you to push further.

I talked about PNF techniques in my last blog post, and how it includes isometric contractions to increase strength at the edge of your range. This is a great method of flexibility conditioning that I highly recommend incorporating into your training. Isometric contractions of the muscle involve contractions that don't change the length of the muscle. For example,  laying on your back while someone lifts your leg and pushes it to your head, you resist their force by contracting your hamstrings and quads. Their opposite force results in your leg staying in the same position, thus making it an isometric contraction.

4. You aren't warming up enough
Stretching is NOT a warm up. A warm up should do exactly that, warm you up. It should consist of 10-15 minutes of an activity that 1) gets your heart rate up - increasing blood flow to your joints, limbs, and organs, and 2) gently introducing your full range to your whole body. Warm ups should be dynamic in nature, kicking, jumping jacks, shoulder circles, wrist circles, hip circles.. lots of circles basically. Personally, I love starting with something to get my heart rate up; mountain climbers, jump rope, jogging. Then I move through my range starting with the top of my body: neck rolls (only rolling forward, never hyper extending the neck back), shoulder rolls, chest/ hip movements, kicks, ankles etc..

The more you warm up the better. Warm muscles go further, and there is less risk of nerves firing to protect you from injury. It is very important to keep in mind that your flexibility conditioning should be saved for AFTER your main training. Stretching the muscles, especially static stretching for extended lengths, can reduce your muscle strength, power, and speed significantly. Not only that, but when you stop your warm up in order to stretch, you're essentially cooling down, and you must warm up again before you train. It doesn't make a lot of sense.

5. You aren't consistent
One of the biggest things that will take your flexibility conditioning to the next level is to do it consistently. This means once a day at least, and twice a day if you're serious. As I said earlier, your nervous system plays a huge role in your ROM. Your body will make it easier to do things that you do frequently overtime. It's not enough to do your conditioning once in a while. You have to tell your body it's safe to be there by going there often and not freaking it out by pushing too deep. Even if it's just a matter of taking your body through its full range several times a day for a few minutes- that will make a difference.

Basically, the more often you hang out there, there more your nervous system will be like, "oh this again. Nothing bad happened last time, so yeah, let's go there again." Get it?

6. You're holding your stretches for too long
I see this ALL THE TIME. Some poor dancer or aerialist sitting in her splits with a timer going for 2 or 3 minutes. I cringe at the sight of it. All you're doing is causing injury to the muscle. You think your body will want to let you go that far again if all you do is cause the tissues to tear and bruise? Studies have shown time and again that there is virtually NO benefit to holding static poses for more than 15-45 seconds. Seriously, this is the biggest way you are sabotaging yourself! STOP IT! NOW!

7. You have bad form
Consult your coach for proper anatomical form. Just like skills on your apparatus, stretching and strengthening moves require proper form to 1) protect you from chronic and acute injury, 2) reduce the chance of forming bad habits and 3) actually be effective. Each drill is different but there are a few common cues for proper form, such as flat back, squaring hips, shoulders back/engaged etc..

Look in a mirror or take video of yourself, and compare yourself to images demonstrating correct form in the particular skills you want. Look for neck and head placement, the direction of the knees and feet, the angle of the elbows and knees, the tilt of the pelvis, and the curve (or lack thereof) in the spine/back.

8. You're not breathing
How many times have you come out of a difficult skill panting because you were unintentionally holding your breath? The same can happen with training your flexibility. You feel the tension and pressure, and you're concentrating so hard you forget. to. breathe.

It goes without saying that breathing is pretty important! Not only for, like, keeping you alive and stuff... but deep breathing helps you to relax. It releases endorphins and lowers stress levels. This can actually make your body feel safe. Which might let you go a little bit deeper. A good rule of thumb is to inhale on the contraction and exhale during the relaxation phase.

9. You're going too deep
This goes back to the idea that you can't injure the muscle and expect it to want to move there again. There is no need to rush. Especially because in this case, moving ahead too fast before your body is ready, will only set you back and hinder your progress.

Take it slow. Stretching should give you a bit of pressure. It's not comfortable, but it shouldn't be painful either. Pain is your body's way of telling you something is wrong. Pain usually indicates that you're going too far. Push yourself to your edge, but don't risk over-stretching and hurting yourself. Once your muscles are injured your nervous system will work even HARDER to protect them from further injury by really limiting your range of motion. This is the opposite of what we're going for here! So ease up a bit!

10. You fail to see the bigger picture
Your body is complex and interconnected. Every part of your body has the ability to affect another part. Every movement and skill requires multiple focuses. Your splits is not just about your hamstrings. It's also about your calves, your hip flexors, your psoas, your back.. etc. If you injure yourself, or are out of anatomical alignment, or have been working with bad form, you can expect your body to compensate for the damaged or weaker muscles by putting pressure on other muscles.

It's important to understand how your anatomy works. How your body is connected. Understanding your anatomy and how each skill uses particular muscles will help you get the most out of your training. It will also help you prevent injuries.

Overall, flexibility conditioning is not just about stretching. Theres a lot of stuff at work in your body- and understanding that, and nurturing that (rather than potentially working against it), will help you achieve your flexy goals.

-Samantha
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Flexibility: Why Static Stretching is NOT the Answer!

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If you're an active person- whether that be running, team sports, aerial arts, martial arts, or dance... you have probably been told by a trusted coach or athlete that deep static stretching will reduce the risk of injury and improve your range of movement ( ROM ).

flexibility increase static stretching dynamic stretching ROM PNF


I'm here to blow your mind. Static stretching is not the most effective way to increase ROM in your practice, whatever it may be. It has not been proven to physically lengthen the muscle or increase active or passive ROM. In fact, static stretching has been shown in clinical studies to reduce speed, strength, and power for up to 24 hours after the fact.

Let me start by differentiating between active and passive ROM. If you lay on your back and have someone lift your leg until the moment of resistance- that is passive. If you are standing and kicking your leg up into the air the highest you can, that is active. Your passive range is going to most likely be larger than your active range. This is because your nervous system controls your range of movement and it will not let you put your muscles in a place it feels is unsafe.

Essentially, you have to shake the idea that you need to increase the muscle length.  Muscles do not change shape or get longer. It is a matter of tolerance. If your nervous system is not familiar with the range you are trying to push your muscle to, it will fire nerves to resist the movement, and cause pain, in order to protect your muscle from potential injury. It is saying "Oh hey! Stop right there! I can't confirm if it's safe to go further!" When under general anesthesia, it has been reported that ROM is generally increased. What does this mean? How do you wrap your head around something that contradicts what we've been taught by trusted coaches?

There are several components to flexibility. Strength is one of them. The reason your nervous system stops you short of your full ROM is that it doesn't think it can control the muscle in the unfamiliar territory. By combining strengthening the muscle with dynamic stretches that take you to the edge of your tolerated range, you will increase your flexibility dramatically.

Is static stretching always a bad thing? Not necessarily. Regular light passive/static stretching ( held for 30 sec to no longer than a minute ) when warm can be effective in training your nervous system to feel safe and capable at the edge of your tolerated range, thus increasing your range. This is probably why people who have a static stretching regimen see increases in flexibility. It is not that they are actually "lengthening" or changing the shape of the muscle, but that their nervous system is becoming more and more comfortable at their max range allowing them to push a little further.

A better way to train your flexibility is through the use of dynamic stretching, strengthening the muscle at the edge of your active range, and a technique called PNF (Proprioceptive neuromuscular facilitation).

PNF is an advanced form of ROM conditioning that uses a combination of passive relaxation and active contraction of the targeted muscle group to increase flexibility. PNF was developed by neurophysiologist Herman Kabat. The technique was originally developed as a form of rehabilitation for tissue related injuries, but has since been used by athletes, dancers, and gymnasts to increase general ROM therefore reducing the risk of injury and improving performance.

Usually PNF is performed with a partner but can be just as effective if done by yourself using straps or other props as aids. It is important to remember that like anything else, practice makes perfect. Consistently conditioning your ROM after your workouts will bear results faster than just working on it once in a while. Knowing how to increase your ROM effectively is only the first step. Stop static stretching as part of your warm up, and add in more strength conditioning, dynamic & active exercises to your routines.

One of my new year resolutions is to apply these methods and track my flexibility progress! If you want to do the same, I recommend the following resources:

Here is Jules Mitchell, a Yoga instructor whose master's thesis was on the science of stretching, talking about some of her findings on the nature of stretching and neurophysiology:

http://www.liberatedbody.com/jules-mitchell-lbp-009/

 http://www.julesmitchell.com/stretching-and-muscle-control/

This YouTube channel has some great  demos of PNF techniques:



I really recommend you take a further look for yourself into different ways to dynamically condition warm-up, and strengthen your muscles. Feel free to leave feedback or email me if you have something to add or discover something you think I may be interested in!

Samantha
anatomy conditioning flexibility
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5 Tips On Climbing Aerial Silks

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If you want to improve your aerial climb, you're not alone! Climbing was one of the hardest things I learned and sometimes still struggle with. Not only does it take a fair amount of strength and conditioning, but there is totally a huge mental hurdle to get around. Your muscle memory isn't quite there yet and so you rely on your co-ordination and understanding of the mechanics. Once you've done it several times, your muscles will remember and it will become almost second-nature. At that point you can start exploring different movements when climbing such as arching your back etc... you can get creative with it. For now though, you just want to be able to master the basics... and get more than a foot off the ground..

So here are my tried-and-true top 5 tips for improving your aerial climb... whether you are a brand new beginner or a seasoned pro!

Aerial Silks Tips Climbing How to climb


 Reach up high!
Reach your arms up as high as you can while still maintaining a strong grip. This allows you to get as much height as possible, conditions your shoulders and grip, and reminds you to use those legs!

Lift your legs HIGH.
Make sure when you are ready to wrap the fabric around your foot, you have brought your knees up towards your chest and lifted your legs as high as possible. As a beginner this is especially important, as your upper body strength is not going to be there to give you the boost- so you need to use those strong quads to PUSH your body up (as opposed to pulling up with your arms!) This is waaaay easier and saves so much energy. Don't forget to really flex that bottom foot, as it is basically a shelf you are creating to step on with your other foot.

Train Your Grip
I know you wanted some magical tip that would make you awesome at climbing right off the bat- but the reality is you must work for it. This includes training your grip. A stronger grip means a safer practice. It also helps with endurance as hands tend to tire easily when we aren't used to using them like this. Get yourself a grip trainer and use it! I personally love multitasking.. on the phone at work? Grip train! Watching a movie? Grip train! Waiting for your taxi? Grip train!! (You get the picture...)

More CORE
Once again, more conditioning! Core might not seem like the obvious thing to train here but trust me.. it's so important. Your core is your main stabilizer. A strong core will reduce your risk of injury and keep you safe up there in the air. Also, lifting your legs up high during a climb relies on your deep lower abdominal muscles. Exercises like leg lifts & raises, hollow body, and oblique training as well, will help you develop these muscles and ultimately improve your aerial climb.

Pull Ups!
Aaaand one more conditioning tip! The pull up is the best exercise you can do when training for aerial dance. It works all of the muscles you need to pull and hold yourself up on the fabric; including shoulders, arms, grip, lats, etc... Invest in a pull up bar at home and do as many as you can.You can even reverse train pull ups by starting at the top and lowering yourself down until you have built up enough strength to do full ones.

Ultimately the best thing to do is keep practicing! Climbing can take a long time to learn, some students take weeks or even months to get the hang of it while others can master it in just a few classes. Everyone is different and it is never a competition. Don't risk injuring yourself by pushing yourself too hard- but also don't get frustrated if you don't get it right away. Do the work and you will get there!

Also, remember that 1 million tips cannot substitute for a good aerial coach. Find a local coach who can really show you the ropes- pun totally intended - and you will be flying in the air in no time at all.

Samantha
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Failure in Circus: What it is and What it isn't


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“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” 
― Ernest Hemingway

Circus Aerialist Aerial Dance
Kate after the sweet sweet victory of achieving the Crossback Straddle!
Circus is one of those things where everyone and anyone can find their place. For me, it is a haven, a sanctuary. Here, my feet are not too flat. Here, I am not too short. Here, I am not too old. In circus you can be any shape, size, or colour and as long as you work hard it will form you into the best version of yourself. The strongest, fastest, most graceful, most powerful you. In ballet or gymnastics you might not find that inclusiveness. In those arenas you may be pushed towards a particular mould of "perfection". If you do not fit that mould then maybe you aren't cut out for it, or so they might tell you. Circus is different, and I love that

That does not mean circus is easy. You might come rearing in ready to work the hardest you've ever worked for something, and you are prepared for all of the bruises and burns. But how you take and learn from your failures will be the most important factor in determining your success in circus, particularly aerial arts, be it recreational or professional.

"Success is not final, failure is not fatal: it is the courage to continue that counts." 
— Winston S. Churchill

Here's the thing: circus is actually pretty damn hard. You have to be prepared to kinda suck at it when you start out. When you fail at a particular skill, it doesn't mean you won't ever be able to do that skill. It doesn't mean you aren't capable of doing other skills. And it definitely is not an excuse to quit or decide you just "aren't good at [insert circus skill here]". They say it takes 10,000 hours of training to become a master at anything.  If you can follow through with a mere fraction of that even after many many failures you are already succeeding.

“I have not failed. I've just found 10,000 ways that won't work.” 
― Thomas A. Edison

Here are some things you can remember that will make failure sting less and actually help you use it to your advantage:


  1. Always train in progressions. Breaking down a skill into smaller steps makes learning that skill more manageable. Each time you master a progression you get a little boost and can have a little celebration of your mini-success. If you fail at a particular progression it is so easy to move back to the previous one to practice and regain your confidence before trying again.
  2. Ask other successful aerialists how they got to where they are. How long did it take them to learn a particular move? How did they achieve it? Some people learn quickly or may have had built up strength from other activities, and some people might have taken a long time to achieve basic skills that you learned in one or two classes. Be mindful that everyone is unique, but  hearing about another aerialist's struggles with certain skills may make you feel less alone and you might get some helpful tips to boot.
  3. Show up and be present. Don't let the frustration or fear of failure prevent you from being present in your training. Take advantage of every opportunity to get better and you will.
  4. Laugh it off. Circus is hard but it is fun and light hearted too!  If you take yourself too seriously you are missing the point. I have learned that when I fail at a skill it usually brings everyone around me a good laugh, and I can't help but join in. Nothing is quite like the sight of an aerialist tangled up and sliding slowly to the floor.
  5. It's not a competition. We are a circus family! And your fellow circus brothers and sisters will hold you up and support you. No one is trying to be better than anyone else, so get rid of that ego of yours and  make the only competition with yourself. Try to improve yourself each time you are in the air.
  6. Videos and photos are your best friends! To best learn from your mistakes and break down exactly where you are going wrong, ask someone to take a video or picture for you. Take as many as you need. Watch yourself from different angles and when you see that you need to do something differently, then try again and again and again until you succeed!
"Pain is temporary. Quitting lasts forever." 
— Lance Armstrong (Every Second Counts)
Aerial Reflections Aerialist Circus Splits
"Quick take a picture because damn this hurts!"- Me after finally making this look good.
Here is one of the most important things: celebrate every tiny success, no matter how small or seemingly insignificant. High fives and photos are my favourite way to celebrate a success! The more you celebrate, the more confident you will feel and when you fail it won't feel as significant.

 In conclusion there is no magic tip that will make you suddenly good at aerial/circus arts or help you get that move down pat after only a couple of tries. Practice is the only way. Take the time, make the effort, push yourself, and try again and again and again and again. When you get there feel free to celebrate because damn, you earned it!

“Be yourself; everyone else is already taken.” 
― Oscar Wilde

aerial silks failure quitting
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Why the R.I.C.E. Method Doesn't Work

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The R.I.C.E. method, coined by Dr. Gabe Mirkin in his best-selling book The SportsMedicine Book (1978), has been touted as the end-all be-all of muscle injury treatment and recovery methods for the past several decades. R.I.C.E. stands for Rest, Ice, Compression, and Elevation. It is so pervasive that despite current scientific and medical studies showing the detrimental effects this method has on healing, you will still find most doctors and sports professionals recommending it as a viable treatment.

Disclaimer: Always consult a doctor for any serious injuries. This blog is intended for reference/educational purposes, not to diagnose or treat medical conditions. Sources are hyperlinked.

Injury Prevention Aerial Circus RICE MEAT


Rest

For the acute stage of injury, rest is important. Continuing to push through your physical task when in pain is ignoring your body's message that something is wrong. Immediately stop what you are doing and take rest. For mild injury this may only be a few minutes, for more severe injury it may be longer. Intense sensation and mild discomfort are normal when building muscle and flexibility, however acute pain is not normal and should be heeded as a warning of injury. Where rest doesn't work is when it is prolonged or excessive unnecessarily. Bed-rest is especially detrimental to recovery as it inhibits circulation among other healing mechanisms in the body. After the initial acute stage of injury, movement and exercise should be introduced slowly to restore proper circulation and blood flow which carries nutrients to the injured tissue and encourages lymphatic drainage of metabolic waste. Movement will also help regain range of movement and prevent scar tissue from building up around the injury. Exercise should be used to start strengthening the muscle again. There is a mental component that comes into play when immobilising the injury for too long. You might experience inhibition in moving the affected area if you wait too long before introducing recovery movements and physical therapy.

Ice

Ice is perhaps the most pervasive injury recovery treatment recommended by professionals today. Let me start by saying this; swelling and inflammation is the bodies natural response to injury. A recent study published by The Journal of The Federation of American Societies for Experimental Biology showed evidence that inflammation is actually beneficial and in fact necessary for tissue recovery. That's because in the study, researchers discovered a hormone being produced in great amounts by inflammatory cells, called insulin-like growth factor 1 or IGF-1 which increases the rate of muscle regeneration and greatly improves muscle repair. Previous ( and current ) opinion of professionals is that reducing swelling encourages healing, however the results of this study contradict that notion. It was found that the application of ice and the use of non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen inhibits the body from delivering this healing hormone (and therefore inhibits proper healing ).

Ice has also been shown to reduce muscle strength, power, and endurance. It affects the way your nerves function and although this may relieve pain temporarily it will affect the healing process greatly. It also constricts blood vessels, restricts blood flow preventing vital nutrients, oxygen, and other healing properties from reaching the area.

According to professionals, Ice can be applied briefly for short periods to manage pain.

Compression and Elevation

Compression and Elevation fall into the same category as Ice. They reduce swelling and blood flow to the injury and therefore should be considered as detrimental to the healing process.

In terms of compression or immobilization, protection should be the main theme here. Focus on protecting the injured area while it heals, this includes removing it from the cause of injury, seeking out proper treatment, and not engaging in any activity that might exacerbate the injury,

The use of NSAID's have also been shown time and again to inhibit healing.

So what IS the best method for recovering from a muscle, tendon, or ligament tissue injury? I have discovered a method called M.E.A.T. that seems to make the most sense. M.E.A.T. stands for:

Movement

As I mentioned above, movement should be introduced after the acute stage of injury when pain and swelling has significantly subsided. movement should be gentle but consistent. Things like gentle stretching have also been shown to be effective. This is as opposed to total immobilization which has been shown to be less effective in long-term healing.

 Exercise

Including targeted strengthening exercises will increase blood flow to the affected area, strengthen the muscle, as well as help to prevent build up of scar tissue.

Analgesics

Medication to relieve pain can be administered in moderation, but you should avoid the use of NSAID's especially since prolonged use of these can lead to stomach ulcers and other gastrointestinal stress, not to mention that they have been shown to inhibit muscle repair as stated above. Some people have found the use of Epsom salts or Arnica (homoeopathic treatment) to have healing effects, and some people use topical analgesics to relieve pain.

Treatment

Various treatments that have been shown to be effective in healing muscle/tendon injuries are: massage therapy, taping, acupuncture, alternate ice/heat in short periods during acute phase, and physical therapies.

Remember that in extreme cases for serious tears and injuries one should always consult a doctor. If you are having other symptoms such as fever, vomiting, dizziness, please seek out emergency medical care.
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Shoulder Alignment: Injury Prevention 101

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I wanted to write a post on proper shoulder alignment in aerial work as shoulders are THE most susceptible to injury due to their large range of motion and complex structure. In aerial, a lot of pressure is placed on the shoulders continuously and it is all to common for aerialists to have poor posture leading to injuries such as muscle tears, sprains, & pulls, tendonitis, dislocation, weakness, and more. The anatomy of the shoulder, specifically the rotator cuff, is something I believe all aerialists should have at least a basic understanding of in order to help prevent these types of injuries.

Shoulder Alignment Injury Aerialist Circus

As you can see from the image above, the shoulder joint is very complex, and essentially sacrifices stability for mobility. This benefits us on the one hand because it gives us so many options for types and range of movement in our shoulders and arms. However, the trade off is that this range of motion creates instability in this area.

Here is an excellent video explaining rotator cuff anatomy that is easy to understand:




As aerialists we are constantly holding our body weight with our shoulders during hangs, climbing, inversions, and twists. In each of these movements we should be aware of where our shoulders are and how they are engaged.

The various movements of the shoulders are as follows:

Elevation:
Shoulder Elevation Aerial Circus

Depression:

Protraction:
Shoulder Protraction AerialistShoulder Alignment Aerial Circus



Retraction:

Alignment of Shoulders Aerial RelfectionsShoulder Retraction Aerialist

Lateral Rotation:
Aerial Shoulder Alignment

Medial Rotation:
Shoulder Alignment Aerial Injury Prevention

External Rotation:
Shoulder Alignment Aerial Circus

Internal Rotation:
Rotation Shoulder Injury Prevention


It is a good idea to practice each type of movement with your arms in different positions (extended overhead, to the side, in the front, and down by your side) so that you fully understand what the movement feels like and how they compare to each other.

For the majority of movements in aerial dance good posture is accomplished by depressing the shoulders down and away from your ears, and also externally rotating. In any movement where we are hanging or pulling with our arms overhead, we should be in this position. If we perform these movements with elevated shoulders we end up unnecessarily engaging all of the muscles in the neck and upper shoulders, which can lead to injury and fatigue in these areas (and instability in the shoulder joint).

For movements where we are inverted and our arms are in front of us, as opposed to overhead, we must make sure our shoulders are retracted. This helps us engage the latissimus dorsi muscle and
in turn, provides us with more shoulder stability in this position.

There are other applications for the different movements and you will learn these as you go, which is why it is important to have an aerial instructor who is familiar with proper shoulder alignment and injury prevention.

Paper Doll Militia has a series of videos called Aerial ABC's that are very informative:


Below are 5 tips to protect your shoulders and other joints in Aerial Dance:

  1. Always warm up well! Get your body moving and your heart beating. Your goal here is a couple of things: warm up the body by increasing blood flow to the muscles, prepare body by introducing it to range of movement. You should be doing exercises with your shoulders that take you through the full range of motion. Static stretching is NOT warming up, and can actually lead to an immediate decrease in muscle strength and therefore could set you up for injury. You should be doing brief cardio type movements, as well was dynamic stretches.
  2. Stay Hydrated! Drink enough water to feed your cells while you do ANY physical activity, (and in general). A hydrated body is a lubricated body.
  3. Remember your posture. Keep your shoulder position in mind throughout your training session. Practice the various movements so you become comfortable with executing them. Ask your instructor if you are unsure about where you shoulders should be in any particular position.
  4. STOP IMMEDIATELY if you start to feel pain, numbness, tingling, or extreme fatigue in any joint. Mild discomfort is normal. Pain is not. Pain tells us something is amiss in our bodies, listen to that message.
  5. If you do end up with an injury there are things you can do to minimize damage and accelerate healing. You can apply ice briefly to help with pain, however swelling is the body's natural response to injury and is a healthy way for the body to bring blood and other healing components to the affected area. Avoid using the injured joint for at least a couple of days, rest is key. You can also take a NSAID to help with any pain, however these can hurt your stomach and inhibit muscle growth so only take when necessary. Once you are feeling up for it you can start to move the joint around, stretching and warming up, to slowly regain range of movement and promote healing. This will reduce stiffness and the instance of scar tissue. If pain is severe, if the joint looks like it is protruding, or if you feel numbness that does not subside, you should go to a doctor right away.
I hope this article helps you to realize how important shoulders are in aerial work and in general and inspires you to take better care of them :)

Samantha
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That Elusive Straddle-Back Inversion

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A straddle back inversion (AKA: Straddle Up, Straddle Inversion, V-Up...) is the holy grail for beginner aerialists. A display of strength, grace, and flexibility, it is the epitome of what we strive for as performers. But this is also one of those moves that tends to elude us, especially as beginners, as it requires extensive coordination and total body strength. And to make it look good, there are a million other things to consider such as technique, body position, extension, and flexibility.

First, for those who aren't aware, what exactly does a straddle-back inversion look like?


Samantha Aerialist Straddle Invert CrossBack
Me doing a Crossback Straddle Inversion with foot-locks.
Aerialist Straddle Inverted Silks
An Aerialist receiving instruction on doing  straddle inversion with open fabric.

Aerial Silks Straddle Invert
From Laura Witwer's amazing blog.

The image directly above^ shows a pretty perfect looking straddle inversion, with the fabric together. Pointed toes, straight legs, nice flexibility, high bottom, engaged lats/shoulders, and a smile!

 But how did she get there? To achieve a nice looking straddle invert like the one pictured above,  you need to start with a good foundation and build your way up. The muscle groups used in this particular move are, arms & grip, shoulders & lats, abdominal especially deep core muscles, and hip flexors. The two major groups being our abs and arms.

  • The movement starts with your hands gripping the fabric to one side, and your bent arms held close into your chest. (You can also start with straight arms, though this is much more advanced)
  • Next you make a clean sweeping motion with your legs into a straddle, bringing your bottom up high over your head.
  • As this happens you extend your arms, while keeping engaged in the shoulders, back, and core.
  • Extend your legs and point your toes!
  • Try not to swear too much!
Straddle-back progressions are used as a tool to not only build strength but to also build confidence. Inverting on the fabric with only your grip strength holding you up is a huge mental challenge for beginners and a lot of the time a barrier between them and where they want to be.   The progressions I use for myself and my students are:

KNOT Progressions
  1. Start in a knot. This will give you the confidence to invert safely even if your grip-strength is not-quite-there. Make sure the knot rests low on your back. To start, put your hands on the fabric in front of your face and push against it, using this as leverage to engage your deep abdominals and start lifting your legs. Int he beginning I usually recommend starting with "froggy legs", as I call them, this makes it easier to lift them up. Finally lift that bottom up high and extend your legs out straight making sure your feet are pointed and your knees aren't bent. From here, bend your legs again to the froggy shape, and slowly lower them back to the ground (or hanging for more of a challenge).
  2. Make the knot a bit higher. Do exactly as above, only on your way down keep your legs straight and engaged, bringing them to touch towards the bottom.
  3. Try inverting and coming down with your legs straight the entire time. Open to your straddle in the inverted position, and touch your feet together at the bottom.
GRIP Progressions (From the Ground)

  1. Hold the silk on one side of your body, close to your chest, with your arms bent. Grip position is usually a matter of preference. Bend your knees and lift them as high towards your chest as you can. Slowly lower your legs down. This is not a full straddle inversion, but an exercise you can do to help you build the core and upper body strength needed.
  2. Start as above. Lift your legs up in the frog position while pushing your bottom up nice and high in the air. Slowly extend your arms to a straight position, keep your shoulders engaged and away from your ears. Once inverted, extend the legs and point the toes. To come down, go back to your frog position and slowly lower your legs, returning your arms to a bent position close to your chest.
  3. Invert using your frog position, and come back to start position with straight legs.
  4. Invert and come down using straight legs the entire time. Once again opening to your straddle while you invert, and closing your legs to touch near the bottom.
Grip Progressions (In the Air)

  1. Exact same progressions as above, only you are in the air on the fabric and not on the ground. Make sure to have someone spot you while you practice for the first time.
  2. Straight arm, straight leg straddle ( I am still working on this myself)

Exercises to do at home or at the gym to build strength/Flexibility

  • PULL UPS BABY. Build your grip and upper body strength by doing lots and lots of pull ups.
  • MORE CORE. Make sure you are doing a variety of core exercises and not just crunches. This way you will target the entire abdomen and obliques. You want to focus on the lower deep abdominals used for lifting the legs.
  • WORK those hip flexors! Do your leg lifts, individually and together. These are the ones I outlined in my at-home conditioning video. These start to work all those tiny stabilizer muscles that just may help you lift your legs up that last little bit.
  • GRIP. It might be worth investing in a grip trainer. There are tons of youtube videos on improving your grip. Look 'em up!
  • STRADDLE stretch series! Do the series from my conditioning video including the middle stretch with back straight, side to side, and the frog stretch. Also any stretch that opens your hips and works your hamstrings will help you improve as well.
  • PLOW POSE! The yoga move called the "Plow" is a great way to get your body used to the straddle inversion movements. Try it with both hands down by your side and straight up above your head. Try it with straight legs and try opening to a straddle. Come in and out of the pose slowly and controlled.
Plow Yoga Pose Aerialist Straddle Back


Things to be aware of as you practice:

  • DO NOT whip your head back to get momentum to invert. This is terrible for your neck and back, and frankly makes me dizzy.
  • DO NOT jump into the straddle inversion every time. It doesn't work the right muscles when you rely on momentum. And when you get to the air, you will have nothing to jump from.
  • DO NOT kick your fabric out of the way when you go to invert in the air. This looks terrible and is a bad habit. Sweep your legs to the side gracefully.
  • DO NOT sink into your shoulders or let your bottom sag. Keep the shoulders engaged and away from your ears. keep your abs tight and lifting your bottom UP UP UP.
  • DO NOT use your feet to grab and push the fabric to get you into position. That is another hard habit to break.
  • DO NOT take a back beat before you invert. It is tempting but lazy. Once again momentum in this case prevents us from building the correct muscles and good technique.
  • DO NOT try to practice when you are fatigued. You do not want your grip to fail when you are inverted and land on your head!
  • DO point your toes and extend and engage your whole legs.
  • DO stay hydrated and stop often to rest.
  • DO have someone spot you when you are first learning.
  • DO check out the list of resources I have posted below. Lot's of articles and videos of getting that elusive straddle back inversion!
Rain from Paper Doll Militia Demonstrates good technique and progressions

Laura Witwer's blog post 

XOSarah's blog post 

SkyLab Studio's blog post

Jill with Aerial Physique demos beginner straddle invert in the knot.


Have fun inverting!

Samantha
aerial silks conditioning straddle
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Buying your own Aerial Silks

I've MOVED check out the newest version of this post, and more at my new website, AerFit.ca !!!


SO! You're in love! You tried a few classes and now you can't get enough. It's all you think about, it's all you dream of. I understand! You have decided to invest in your own set, but you aren't sure where to start. What material? What rigging supplies? What do you NEED to know?
(PS: I HIGHLY encourage you to click on all of the hyperlinks in this article as you read through. They hold an abundance of information beyond what I am outlining here. )

Firstly let me say a few things..

1. Aerial Silks can be DANGEROUS. NEVER EVER EVER practice alone. EVER. Practice low to the ground or with THICK MATTS. Have someone spot you for tricks you have never tried before. DO NOT learn moves from the internet. That's how you become paralyzed.  If you like a move you've seen, talk to an experienced aerialist about how to safely learn the move.

2. Tying from trees. Trees are unpredictable. It is impossible to tell the health of a tree or tree branch by simply looking at it. There could be rot or insect infestation on the inside that will weaken the tree's integrity making it unsafe for aerial silks. You may have seen me tie to trees before and I only do it if the branch has healthy looking leaves and bark, and I only use it for light conditioning and static poses (the branch I sometimes rig to is 1.5 feet thick)... A good question to ask yourself is "Do I trust this branch to hold up a small car?". If not, best to leave it alone. Otherwise that branch could break sending you straight to the ground with a broken neck and crushed pelvis or worse. Tie to a tree at YOUR OWN RISK.

3. Rigging is COMPLICATED. There are so many things to take into account.  Is all of your equipment rated appropriately? Is the structure you want to rig to safe and structurally sound? Is it legal to rig where you want to? Will you be putting other people in danger? Will you be damaging property? Do you need to have insurance? Do you need a structural engineer to check things over? Please do some research before rigging just anywhere.

4. Dynamic movement generates FORCE. Check out this video for how a 150 lb. aerialist generates 900 LBS in a matter of seconds. Swinging, sliding, pulling, spinning, and dropping all generate large amounts of force that need to be taken into account.

5. I am going to say a good generally rule is that if you don't have a 100% safe place to rig, someone who knows proper spotting techniques with you, and you have poor endurance or technique on the silks... best to practice a bit more before you commit to purchasing a pair. Ultimately it is your decision, these are just my own opinions based on research and experience (of which I am still gaining plenty of!)

BUYING YOUR SILKS

Firstly, I am going to say: avoid eBay, amazon, or cheap fabric stores online or brick & mortar. Only buy Aerial silks from reputable vendors with experience in providing and testing fabric made specifically for this purpose. You will spend more money this way, but you will have the peace of mind that comes with a properly tested product. www.aerialessentials.com is a great resource for purchasing Aerial silks, they have plenty to choose from and decent prices, though they are in the US so remember currency conversion and shipping. www.jugglegear.com is a Canadian vendor for circus apparatuses, however I personally did not like their fabric. That being said, other aerialists use and love their fabric. You can do some research into which vendors you feel comfortable purchasing from, but always look up reviews, shipping costs, and product descriptions before you commit.

Types of fabric:

Tricot

Tricot fabric is a good fabric for beginners. It usually has little to SOME stretch which makes it easier to climb.

Interlock

Interlock fabric has medium to HIGH stretch that cushions drops but is much more difficult to climb.



These fabrics come in a variety of widths from 60" to over 100" wide. Anything under 75" is generally recommended for children. Over that width is based completely on personal or artistic preference.

Length is determined on your space. You would calculate your space height, multiply that by 2, and you have the minimum length needed for your fabric, (as it is folded in half when rigged).

Color and shine is personal preference. I do not personally like a fabric that is too shiny as I find gripping is harder. I also like darker colors that easier to keep clean.

Fabric "grippiness" is often something that comes up, however grippiness is less determined by type of fabric and more by environment. Humidity, moisture on the fabric and your skin, temperature... etc all play a part in how easy it is to grip the fabric. Cold & dry = slippery fabric. You can purchase rosin or grip aids at almost any aerial vendor, and they are generally cheap. Avoid chalk on the fabric. I personally use water on my hands when I need it, but I do love using rosin for longer training sessions in drier atmospheres.

Hardware

Pretty much all of the reputable Aerial fabric sellers will also carry various hardware options. steel or aluminium is fine. For the most part, depending on your rigging set up, you will need two carabiners, a swivel, a spanset or webbing, a descender (friction device) and possibly pulleys, ropes, beam clamps and maybe more. The most important thing when buying rigging hardware, especially from anywhere other than a specialized vendor, is the kN (kilonewton) rating. kN is a measurement of FORCE and in this context reveals the hardware's breaking strength. 100 kG's of force is approximately equal to 1 kilonewton. A person who weighs 120 lbs can EASILY create 1000 lbs of force, or,  4.5 kN. As good safety measure (a safety ratio of 10:1) I personally do not purchase equipment that is rated less than 10 kN, this gives my equipment a weight limit of about 220 lbs with a safety ratio of 10:1.


An interesting tidbit:
"For a 220 (~0.98kN) pound aerialist to do something on a silks setup that would cause them to produce 2,200lbs (9.78kN) of force on the fabrics, that performer would experience the equivalent of 10g's of force - more than enough to cause blackout and possibly internal injuries before the equipment would give away." -Chris Clark
"For a 140 pound (~0.62kN) person to produce the same 2,200lbs (9.78kN) of force on the fabrics, that performer would experience the equivalent of 15.66g's of force - more than a fighter pilot experiences during an ejection - before reaching the breaking point on the fabric. It should be noted that the military will only allow pilot's to experience such eject force twice before grounding them permanently." -Chris Clark

Aerial Fabric & Hardware Safety & Care

So your hardware may come with care instructions and it may not. Swivels may be sealed or may need graphite added to them. All hardware should be inspected regularly for stress or damage. Damaged and old hardware should be retired/destroyed and replaced. Never purchase used hardware.

Fabric should be kept in a cool and dry place that is away from direct sunlight. UV rays can & will discolor and damage your fabric. Air them out regularly, and keep scented products away from them. If you spot large holes in your fabric it might be time to replace. (Holes may affect the structural integrity of your fabric). Be careful not to snag your silks on sharp objects like ungroomed or long nails, jewelry, zippers, buttons, embellishments, branches, tree bark etc.


I think that is everything I wanted to talk about, but if you have more questions please do not hesitate to ask.

Samantha
aerial silks equipment rigging
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9 Tips To Improve Your Aerial Performance

HEY! I've MOVED! Check out this post and more at my new website, AerFit.ca !!!


I have not done a ton of performance yet. I would love to do more but I have a hard time feeling "ready". I know the only way to get better at performing is to take every opportunity to do so! With that in mind I wanted to look into what exactly I could do to improve my performances. After some research and talking with other aerialists I've come up with 9 elements of performing that I think are great to keep top of mind and that will potentially improve the performance.


Aerialist Aerial Silks Circus Tips Performance




1. Engagement of feet (pointed or flexed or combination)

Floppy feet just don't look that great. I prefer a point myself, but have seen the use of flexed feet for aesthetic/choreographic purposes and it worked. A pointed foot lengthens the leg and creates an unbroken line that leads the gaze one way or another and is very pleasing to the eye. Either way, do something with that damn foot!

2. Variation in movement speed (pauses)

An act performed at one speed either feels rushed or boring. Obviously as I said, there are choreographic exceptions, however I have yet to find a good example of one. If you move through your entire routine too fast, the audience never gets a chance to appreciate any one trick or move. Too slow, and you risk losing the interest of the audience. Try varying your speed, moving slow and deliberate when it counts, and employing speed and power to grab the attention of your audience. I personally have a tendency to rush through moves, thinking I am pausing enough but looking at recordings of myself and getting feedback, I am moving too fast. This is something to be aware of!

3. Audience engagement / perceived engagement 

This is a big one for me. Depending on the theme of your act, you might be flirting with the audience, or creeping them out.. maybe you are looking someone dead in the eye.. or maybe you are smiling innocently. Either way look towards them, and engage in some way. If you grimace or have a neutral face the whole time the audience will feel disconnected and probably think you aren't enjoying yourself!

4. Demonstration of Flexibility & strength

People love this. Show them how hard you've trained while making it look easy. Throw a splits or deep backbend in there somewhere, hang upside down, do a drop or two, pull yourself up using only your arms. These demonstrations always wow the audience.

5. Music choice/ musicality of performance 

Music choice is very important. Sometimes we have a say in the music and sometimes we don't, but whatever the music is it is important to pay attention to the qualities of the song and use them in your performance. When the song slows down, reflect that in your movements. When the song speeds up, you speed up. And when the song builds to a crescendo, that is a perfect place to build a drop sequence. 

6. Deliberate movement / transitional awareness

This is one of the number one weaknesses I see in beginner Aerialists, myself included. We go through the motions of each trick and all of the transitions are ugly or rushed. The secret to great performance is making each transition look like a trick in itself. This way the audience never suspects when you are in transition and the whole act becomes smoother and more deliberate. One way of doing this is to practice pausing in each transition and posing as if it is a trick on its own.

7. Variation in acsending/ descending 

If you ascend and descend the apparatus several times in the same fashion, your audience may lose interest. Try making each accent and descent different in your act and see how it changes the quality of your performance.

8. Emotional involvement/ passion

This one is kind of similar to audience engagement but it's more internally focused. Don't be a robot up there. If your act has a theme, try to embody that theme in your movements and facial expressions. If it is a sad act, show the audience with your movements that you are sad. You can tell when a performer is passionate about what they are doing or when they are just going through the motions. A good exercise that I learned at a performance workshop is to pick a short sequence; then, write down a happy or sad or scary moment in your life and meditate on that moment/event/emotion. Next, embodying that emotion, perform your sequence. Try it several times with different emotions.

9. Long lines/ unbroken lines

This kind of also goes with the engagement of feet. The main point here is to be aware of your lines. What kind of aesthetic do you want for your act? Watch your bent elbows and wrists, your bent knees etc and keep in mind that those will break up lines. In general it is probably best practice to engage with long lines and pointed toes. straight legs, straight arms etc. There are many exceptions, but it is important to be deliberate in whatever you choose.


What other elements do you think make up a good performance?
aerial silks performance
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