Join Kerri and unlock your aerial potential by using Circus Fit’s resistance band recipe for successful shoulders. Learn exercises designed to strengthen and protect your shoulders – like arm circles, internal and external rotation drills, and targeted stretches.
Enhancing your shoulder stability is the key to preventing injuries AND staying healthy, so that you can train for life! So elevate your aerial training and performance. Follow along to keep your shoulders healthy—tune in now for a stronger, safer practice!
Workout Overview
To begin, grab a Theraband that you can easily move around.
- Up and Overs
- Holding the band, place your hands nice and wide on either end. Lift them up over your head to your back, and then return them up over your head to your front.
- Walk hands in closer as you begin to feel warm.
- Open and Closes
- Hold the band directly out in front of you and move your hands to your sides, creating a ‘T’ position.
- Engage your shoulder blades.
- Rotator Cuff Internal Rotations
- Loop the band over a sturdy object and grab the ends.
- Hold your arm at your side, so that your elbow is attached to your waist and move your hand across your body.
- Switch sides.
- Rotator Cuff External Rotations
- Keep the band over the study object, but switch the hand that is holding it.
- Repeat the same motion as before, keeping your elbow attached to your waist. The arm will now be going away from your body, instead of across it.
- Switch sides.
- Banded Shoulder Circles
- Keeping the band around the object, move your shoulder in line with the end of the band.
- Turn your arm up into a cactus position.
- Move your arm in a circle, as if drawing the shape with a pencil.
- Pull Backs
- Keep the band on the object. Take one end in each hand. Stand so your shoulders are above where the band is attached.
- Pull up and back, engaging your shoulder blades.
- Elbows should come up to shoulder height.
- Cactus Flaps
- Drop the band. (Yay!) Move both arms into a cactus, or field goal, position.
- Drop the hands down and then move them back up again.
Like this exercise sequence? Come train with Kerri in person! Check out our upcoming aerial retreats at our beautiful eco-training center, Casa Chango, in Puerto Escondido, Mexico. Click here to see upcoming retreats.
