Progressing with aerial and pole while enhancing our flexibility can seem challenging. When introduced to the aerial arts, many people focus solely on strength training (fair, we need a certain amount of muscle to navigate those basic skills), but we can neglect the importance of improving our flexibility. What principles can help you achieve better overall fitness and flexibility? This blog post will provide practical tips and insights to harmonize your aerial progress with your flexibility training.
Tips for Factoring Flexibility into Your Weekly Routine
When you think of the aerial arts, the first things that typically come to mind are " I need to build up my upper body/core strength". However, flexibility is an equally crucial component that often gets overlooked. Improving your flexibility enhances your range of motion, reduces the risk of injury, and aids recovery efforts after workouts. Here are some fitness tips to ensure you're incorporating flexibility training into your routine effectively:
Incorporate Stretching into Your Workouts
Begin and end your workouts with stretching sessions. This practice helps warm up your muscles before exercise and cool them down afterward. Dynamic stretches before workouts can activate your muscles, while static stretches post-workout can alleviate tightness. You'll always be guided through warm-ups and cool-downs in your regular classes, but don't forget to do this when attending Open Training.
Try Yoga or Take a Stretch Class
Cloud offers Yoga, Aerial Yoga, and stretch classes. Dedicating time to focus on your mobility will kick-start your progress and provide you with the tools and knowledge required to improve in your own time too. Participating in these classes at least once a week not only helps improve flexibility but also enhances balance and stability, benefiting your overall fitness level.
Use Foam Rollers
Foam rolling aids in muscle recovery and improves tissue elasticity. It can relieve tension in your muscles and fascia, making it easier to stretch effectively afterward. Spend a few minutes foam rolling before and after workouts.
Set Realistic Goals
Like any training program, flexibility improvement is gradual. Set achievable goals based on your current flexibility level. Start by exploring your limits and maintaining what you have, for instance, if you can just about touch your toes, aim to maintain that flexibility, and do it regularly then as it becomes more comfortable you can strive for those deeper stretches.
Stay Consistent
Consistency is key when it comes to fitness and flexibility. Aim to stretch at least three to four times a week. Even short daily sessions of 10 to 15 minutes can yield significant improvements over time.
What are the 5 Principles of Flexibility?
Understanding the principles of flexibility is vital for successful training. Here are five essential principles that will guide you in your pursuit of improved flexibility:
Specificity
To improve your flexibility effectively, focus on the specific joints and muscle groups you wish to enhance. This may mean incorporating targeted stretches for your hamstrings, hip flexors, or shoulders, don't be afraid to discuss your goals with your coaches (they're here to help).
Progressive Overload
Just like strength training, flexibility training benefits from progressive overload. Gradually increase the intensity and duration of your stretches. This could mean holding your stretches longer, increasing repetitions, or going deeper into the stretch.
Adaptation
Everyone’s body is different, and flexibility can vary widely. Your body will adapt to the stretching routines you consistently perform. Listen to your body and modify your stretches based on how you're feeling on any given day.
Variety
Incorporating a variety of stretching techniques is essential. Engage in dynamic stretching, static stretching, and proprioceptive neuromuscular facilitation (PNF) to challenge your muscles in different ways and stimulate overall growth.
Recovery
Just as you need recovery time for strength training, flexibility training also requires recovery. Schedule rest days to allow your muscles to recover and avoid injuries. Incorporate gentle activities like walking or light yoga on recovery days.
Practical Tips for Daily Life
Incorporating flexibility into your daily life can enhance your overall physical health. Consider the following tips:
Stretch while watching TV: Utilize commercials or show breaks to perform quick stretches, keeping your body limber.
Set reminders: Schedule flexibility-focused reminders throughout your day to check your posture or take stretching breaks.
Use a standing desk: Invest in a standing desk that allows for regular movement throughout the day, reducing stiffness.
Join a class at Cloud: We have classes suitable for all levels of fitness and flexibility. You can rest assured that you're learning from knowledgeable instructors while connecting with like-minded individuals supporting and motivating each other.
By integrating these practices, you will discover how flexibility greatly enhances your aerial journey and overall health. You can use Cloud's search function to discover the Yoga and stretch classes that are available to you here.
If you have any questions about how Cloud can help you on your aerial and flexibility journey message us at:
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