5 Powerful Strategies to Increase Strength AND Flexibility

“I felt like I had been hit by a truck when I woke up this morning. I mean, I’m sure being hit by a truck would feel worse, like I wouldn’t be able to get up at all, but still… EVERYthing hurts! It’s going to take at least two hours of extra stretching today to get bendy again!! Ah, soooo annoying! I wish I hadn’t done so much conditioning yesterday!”   – Rachel, venting to Brett recently. #FirstWorldAerialistProblems      Researching for this article we were surprised to find that many health experts, like this sports injury Doctor, believe that certain types of strength training (e.g. aerial) can actually increase flexibility:   “I can recommend with some conviction that resistance exercises (Pull-Up's, Climbs etc.) and dynamic movements involving body weight (Hip Keys, Drops etc.), which take the joints through a full range of motion, will promote increased flexibility effectively. Another possibility as to why resistance training improves flexibility is that the muscle responds to the loading in the stretched position by adding more sarcomeres to the muscle fiber, thereby lengthening the muscle and increasing the maximum range of motion.“  - Raphael Brandon   Hmm..., we are certainly not doctors but this doesn’t seem particularly accurate for us as aerialists, or for our aerial students. Certainly for non-athletes (Normies) or beginning aerial students who have a very limited amount of joint mobility, strength training alone may increase flexibility but that doesn’t explain why an Intermediate level aerial student can take a stretching class and feel super bendy one day, then take an aerial silks class and feel like her shoulders are locked in a straight jacket the next!   After battling this issue throughout our professional lives and watching our students struggle with similar challenges, we have created five powerful strategies to ensure aerialists identify and develop both their strength and flexibility while training on the aerial silks.          1. Strive to Develop MOSTABILITY Coined by Gary Gray, PT – the ‘Father of Function’ in the rehab and training worlds, MOSTABILITY = Motion (flexibility) + Stability (strength). All aerialists require a delicate balance of motion and stability in order to execute difficult moves that require strength such as inversions, meat hooks, planches, back levers, one arm hangs, etc. and flexibility such as flamingo grip S wraps, straddles, splits and needles. MOSTABILITY is the Ying and the Yang of the body in aerial art; we cannot rely on just one or the other. Motion and Stability are in a constant dance with one another, flowing and varying in just the right amounts as we constantly work to both stretch and strengthen.   2. Warm up Thoroughly! For most of us over 21 or so… well, warming up before aerial class or open practice is absolutely mandatory, there is just no other option. The thought of doing a double foot lock split without warming up the hamstrings first makes us quiver with anticipated pain. For those of you young enough (and crazy enough!) to drop into a Can Can split or Pretzel Pose for a laugh at your cousins wedding without so much as touching a toe first, well even you can benefit from PRESERVING your incredible body by doing a thorough warm up.   More then likely your aerial teacher will take you through a guided 10-20 minute warm up at the beginning of class that includes dynamic stretching to get your heart rate up and your muscles prepared before you approach the Silks. Use this time to focus the mind, warm up and stretch the muscles and concentrate on ENGAGING them correctly as you prepare to strengthen and condition on the apparatus.   3. Be Aerial Active! When first learning new tricks, poses, and transitions, we don't always make it a priority to fully extend in our positions. We have found that by using the aerial apparatus as a form of resistance eg pulling the silks down in double footlock straddle back while engaging the inner thigh muscles is a great way to increase flexibility. It's one thing to hold your scorpion, it's another to actively press into the scorpion, lengthening your lines and extending into the stretched position. Not only does this full extension in your positions look good, it's also a wonderful and fun way to increase your flexibility and range of movement.  4. Split Your Breaks! While it is important to concentrate on the tricks and combinations you are learning in class as well as to support your fellow classmates while they are in the air, there is often downtime during your aerial class in which you could be focusing on increasing your flexibility.  Take as many opportunities as you can while your body is warm during class to stretch out your hip flexors, hamstrings, splits and straddles, aiming to deepen the position each time. Be cautious when it comes to stretching your back and shoulders, however, as you still want those muscles to engage while you are training and this can be more difficult directly after stretching.   5. Stretch Out After you Work Out! After a hard aerial class, many of us dash off to our next commitment, not giving a lot of thought to our muscles, other then to throw a sweatshirt on or maybe feed them a little protein. Studies have shown that 5-10 minutes of static stretching after working out, focusing on the major muscle groups worked (which for us usually means shoulders, arms and lats), not only prevents muscle soreness but also helps muscles to repair and LENGTHEN, thereby INCREASING flexibility. Challenge yourself to stay a few minutes after your next aerial class, even if it’s late (your studio is bound to allow you at least 5 minutes while they switch off the lights!) and stretch out your forearms, shoulders and back. Your strong aerial muscles will thank you for it.   At the end of the day guys, we must strive to be both strong and flexible as aerialists (and perhaps as humans?). We think Bruce said it best:   “Notice that the stiffest tree is most easily cracked, while the willow survives by bending with the wind.” – Bruce Lee   That’s it from us, have a MOST(ABILITY) excellent weekend!   Much love,                 Rachel and Brett              AKA Womack and Bowman P.S Want to know the insider secrets to KILLER splits on the Aerial Silks? Get your hands on our '5 Step Proven Formula to JAW DROPPING Splits on the Aerial Silks!' Click HERE to receive the FREE formula!

Master the Silks

5 Steps to Mastering the Aerial Silks

Cheat Sheet:

1: Be Informed (Train like a beast!)

Take as many Aerial Silks classes as you can, with as many different teachers as you can. Travel if need be, spend weekends in the city nearest you (or different cities if possible) and take back-to-back classes at a reputable studio. Different teachers will teach different tricks and have unique variations as well as introduce you to new and exciting styles of movement on the apparatus.

2: Seek Inspiration (Troll the web)

Explore YouTube and other online sources, go to live shows, find acts and/or artists that inspire you. Ask yourself what makes this performance so inspiring. Is it the tricks or movement quality? The artist’s interpretation or musicality? Try to identify what it is that speaks to you about this performance and begin to cultivate this quality in your own practice.

3: Identify Your Strengths

Look back at your training videos. What looks good to you? Is it your back flexibility? Your ability to hold a challenging strength move (e.g., planche)? Do you have perfect form in your drops? Ridiculously good splits? Do you spin like a dervish? Identify your strengths and then focus on developing them.

4: Find Your Signature Moves (‘Like!’)

Once you have identified your strengths, focus on the tricks that best show this off. Drill them in class with your teacher, record and review them. Analyze (in the most loving way possible J) what you could do better, then get up and try again. Your signature moves will the cornerstone of your Aerial Silks act and/or the most popular posts on your social media!

5: Be Committed

Whether it is two hours per week or 32, regular training is imperative. Keep your strength up if you are not able to train daily by doing pull-ups and crunches. Stretch often, not only does it feel awesome but it will give you beautiful lines in the air. Visualize yourself performing your favorite tricks perfectly. Put in the hours both mentally and physically, enjoy the process, mastery awaits!