Aerial Movement Science: The Shoulder Complex
A shoulder course for Aerial Instructors, Aerial Students, Aerial Performers, and Aerial Enthusiasts.
One time purchase. Lifetime Access.
We have to stay in the air to keep learning and improving.
These 24 different drills will keep your aerial shoulders happy and healthy.
Healthy & happy shoulders are crucial for aerialists. To keep doing aerial for a long time and to maximize our 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. Aerialists at any level, from beginner through advanced, can benefit from this course.
This course includes 24 drills as well as a downloadable and printable reference handout with pictures of all of the drills and instructions on how to do them.
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.
One time purchase for life-time access
Paid Member Price
Available to Basic, Pro, & Premium Members.
You are getting 30% OFF
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 | ||
|---|---|---|
 |
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 |
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Wall angels for active flexibility | 0:38 |
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Floor stretch for chest | 0:50 |
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Triceps Pull Down with Shoulder Extension | 0:31 |
|
Latissimus Stretch via Angled Child’s Pose | 0:28 |
| Exercises for Thoracic Spine Mobility | ||
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Thoracic extensions over a foam roll | 0:48 |
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Book openers | 0:50 |
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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 |
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Bear crawls all directions | 0:27 |
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Ball Circles | 0:37 |
|
Ball Dribbles | 0:42 |
| Reference Worksheet | ||
|---|---|---|
 |
Download & Print Shoulder Complex Course Handout | |
| Props Used | ||
|---|---|---|
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Resistance Loop | Completely optional. | |
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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. | |
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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. | |
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Elevated Surface (table, bed, mat pile, etc,) | Used in 2 exercises. | |
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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. | |
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Valerie Phillips
“I love the Sequences! You can make a whole lesson plan out of one. The ‘Common Mistakes’ section is incredibly useful for clues on which
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“I have to say you have the most interesting content I’ve found and you’re the third library I’ve used like this. Your content isn’t just
Paid Member Price
Available to Basic, Pro, & Premium Members.
You are getting 30% OFF
Disclaimer: This course 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.