Aerial Movement Science:
The Shoulder Complex
A shoulder course for Aerial Instructors, Aerial Students, Aerial Performers, and Aerial Enthusiasts.
Paid Member Price
Available to Basic, Pro, & Premium Members.
One time purchase. Lifetime Access.
Non-Member and Free Member Price
No membership required.
One time purchase. Lifetime Access.
Healthy and Happy Shoulders
Healthy happy shoulders are crucial for aerialists. To keep doing aerial for a long time and to maximize the fun in the air, we need to keep our shoulders healthy with proper strength, stability, and mobility. Aerial training should be low impact on the body and if approached with aerial smarts, we should be able to continue training into our later years. This course covers basic shoulder anatomy and physiology, and effective exercises to help prevent injury in the long-term.
A shoulder course for Aerial Instructors, Aerial Students, Aerial Performers, and Aerial Enthusiasts at any level.
The Aerial Movement Science: Shoulder Complex course is for any aerialist who wants a deeper understanding of how the shoulders work and how to keep them healthy, strong, and mobile for improved aerial work. Aerialists at any level, from beginner through advanced, can benefit from this course.
Take a quick peek inside the course.
The Shoulder Complex course includes
- Introduction to shoulder anatomy and mechanics.
- 25 exercises that target different muscles and actions of the shoulders.
- Each exercise includes a video of how it is performed and its purpose, as well as suggested frequency of use.
- Downloadable and printable reference handout with pictures of all of the drills and instructions on how to do them.
- This is a self-led course and you will get access to the entire course all at once.
What you’ll Learn
This course is divided into 4 sections, which you will get access to all at once with your one-time purchase of the course. Each section includes articles and images, followed by corresponding exercises that include video with voice overs and captions, as well as written instructions for how to do the drill.
| Section 1: The Bones and Muscles of the Shoulder | ||
|---|---|---|
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Introduction to the bones of the shoulder | |
|
Introduction to the muscles of the shoulder | |
|
Introduction to the rotator cuff | |
| Exercises for the Rotator Cuff | ||
 |
Overhead press with resisted External Rotation | 0:34 |
|
Overhead press with resisted Internal Rotation | 0:26 |
|
Sidelying External Rotation | 0:31 |
|
Prone snow angels | 0:39 |
|
Spiderman (wall walks with band) | 0:29 |
|
W’s | 0:37 |
| Section 2: Mechanics of the Upper Extremity | ||
|---|---|---|
| Introduction to the mechanics of the shoulder | |
| Introduction to two joint muscles | |
| Exercises for Improved Upper Extremity Mechanics | ||
| Foam roller slides up wall | 0:34 |
| Single arm scapular push ups | 0:29 |
| Y’s at end range | 0:43 |
| Biceps curls with shoulder in extension | 0:23 |
| Triceps Pull Down with Shoulder Extension | 0:31 |
| Section 3: Stiffness (also called Hypomobility) | ||
|---|---|---|
|
Introduction to stiffness and hypomobility | |
| Exercises for Shoulder Mobility | ||
|
Foam roll for latissimus dorsi | 0:26 |
|
Stick stretch on knees | 0:41 |
|
Wall angels for active flexibility | 0:38 |
|
Floor stretch for chest | 0:50 |
|
Triceps Pull Down with Shoulder Extension | 0:31 |
|
Latissimus Stretch via Angled Child’s Pose | 0:28 |
| Exercises for Thoracic Spine Mobility | ||
|
Thoracic extensions over a foam roll | 0:48 |
|
Book openers | 0:50 |
|
Quadruped thoracic rotations | 0:34 |
|
Resisted thoracic rotation against the wall | 0:36 |
| Section 4: Instability (also called Hypermobility) | ||
|---|---|---|
|
Introduction to instability and hypermobility | |
| Exercises for Shoulder Stability | ||
|
Turkish get ups | 1:11 |
|
Bear crawls all directions | 0:27 |
|
Ball Circles | 0:37 |
|
Ball Dribbles | 0:42 |
| Reference Worksheet | ||
|---|---|---|
 |
Download & Print Shoulder Complex Course Handout | |
This course is designed to help broaden your understanding of how an aerialist’s shoulders work, which muscle groups are key players for aerial movement, and how to maximize strength, stability, and mobility to keep you in the air, safely, for years to come! It is a self led course and you will get access to the entire course all at once.
We recommended that you read through the entire course first, then apply the exercises and drills based on your needs.
For example, if you have “tight shoulders” or difficulty with overhead actions such as flamenco grip, try adding the Soft Tissue Mobility and Thoracic Mobility Drills to your maintenance routine. Or, if you are more bendy, or consider yourself “double-jointed,” start with the Stability Drills. The strengthening exercises (rotator cuff, scapular muscles, biceps/triceps) are generally useful for most aerialists, and can be used to fill in gaps in your current strength and conditioning routine.
 |
Resistance Loop | Completely optional. |
 |
Stick (dowel or a broom stick will work well) | Used in 1 exercise. |
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Small Hand Towel | Used in 1 exercise. |
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Medium to Heavy Kettle Bell or Dumbbell | Used in 1 exercise. |
 |
Firm Massage Ball (a tennis ball will work well) | Used in 1 exercise. |
 |
Inflatable Ball ((a playground ball or yoga ball will work well) | Used in 2 exercises. |
 |
Elevated Surface (table, bed, mat pile, etc,) | Used in 2 exercises. |
 |
Light Weight Dumbbell (a full water bottle will work well) | Used in 3 exercises. |
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Foam Roller | Used in 4 exercises. |
 |
Resistance Band | Used in 5 exercises. |
There are no prerequisites for doing this course.
Disclaimer: This article is not meant to diagnose or treat any existing conditions. If you are experiencing pain or significant limitations, please consult a medical professional for a thorough evaluation and assessment.
Paid Member Price
Available to Basic, Pro, & Premium Members.
One time purchase. Lifetime Access.
Non-Member and Free Member Price
No membership required.
One time purchase. Lifetime Access.
