Table of Contents
Acknowledgments v
Preface ix
Chapter 1 An Aerialist: What You're Made Of 1
Tissues of the Body 2
Types of Muscular Contractions 6
Movement Terminology 8
Chapter 2 Concepts in Aerial Movement: From Your Center Out 15
Starting from Stability 15
Moving with Stability 17
Chapter 3 The Aerial Body: Structure and Function 19
The Core 19
The Spine 19
The Pelvis 24
The Rib Cage and Respiration 25
The Abdominals 26
The Lower Back 29
The Hip 30
The Shoulder Girdle 36
Anatomy beyond the Core 43
Chapter 4 Aerial Basics: Shape and Form 51
Body Positions 51
Chapter 5 How to Hang: Aerial Foundations 59
The Shoulder in Hanging 59
"Engaged Shoulders" 60
"Engaged Shoulders" on Vertical 65
Hanging from the Legs 67
Chapter 6 Understanding Aerial: Basic Skills 69
Ways to Hang 70
Balances 89
Chapter 7 How to Move: Conquering Gravity 95
Climbing 96
Beats 97
Pull-ups to Pullovers 100
Inversions 104
Essential Skills 112
Advanced Skills 117
Chapter 8 How to Train: Staying Injury Free 123
Creating Your Aerial Training Program 123
What Should Training Look Like? 125
Progressing Your Training 127
Important Considerations 128
Stretching 129
Understanding Injury in Aerial Arts 132
Injury Prevention for Aerial Artists 141
Chapter 9 Exercises for Aerialists: Getting Strong and Mobile 147
Hands and Wrists 147
Shoulders 150
Full Body 167
Hips 176
Feet and Ankles 185
Epilogue 189
Index 191
About the Author 197