How to do proper shoulder external rotation with a resistance band.
Have you ever been unsure about how to warm up? When to strengthen? When to stretch? Read on for how to structure your training to prevent injuries.
The first thing you need when you start training is to get more blood flow to move into your muscles to prepare them to move, work, and stretch. To do this, begin your practice with 10 minutes of gentle aerobic activities. A gentle jog, a bike ride to the studio, even light jumping in place all fit the bill.
Once your muscles are warm, you are ready for dynamic stretching, moving through a full range of motion instead of holding a static position. Static stretching at this point in your training can decrease your muscular performance.
Next, it is time to get the body ready to do sport or circus specific activities. So, we begin progressive loading of the joints and muscles with increasing strength and muscular demands. For aerialists, I like something similar to the progression below.