Best shoulder exercises for an aerialist
In a previous blog, our cirque physio Jessica Banks outlined what an aerialist is and the demands on their shoulder (READ MORE HERE). A key message is the importance of having good shoulder strength. This is necessary for performing the skills required and reduce the risk of injury. To get strength, you need to do exercise- no matter what level of performer you are. But what exercises should a performer do? Here Jess outlines her best exercises for shoulder strength to help your performance.
1.Boring band exercises
Although doing banded shoulder strength exercises may seem boring and mundane, they are very important in building up the base level of strength needed for aerialists.
Some of my favourite banded exercises that help with my training include:
- Shoulder external and internal rotation at 90 and 120 degrees
- Wall walks with band
- Banded plank hold with reaches
2. Weighted exercises
Weighted exercises are any exercises that involve either using the weight of your body for resistance or actual weights such as dumbbells or free weights. These are your more “functional” exercises and can use your aerial apparatus. As these are heavier exercises then the banded exercises, they should be done 2-3 times a week. Jess top weighted exercises to do include:
Body Weighted Exercises
- Push ups
- Hanging/inverted shoulder shrugs
- Chin ups or any variation of chin ups
Free weight exercises
- Shoulder shrugs
- Over-head push with external and Internal shoulder rotation
- Side lie shoulder abduction
Wanting more tailored advise and help with your shoulder strength? You can book an appointment with our cirque physio today.
