The Vastus Lateralis is the outer quadricep that runs laterally along the thigh. It is part of a larger group of muscles known as the quadriceps. These muscles are the Rectus Femoris, Vastus Intermedius, Vastus Lateralis, and Vastus Medialis. It is one of the most illusive areas when it comes to stretching. Lucky for you we have done all the hard work so that you can sit back relax and follow along with the Vastus Lateralis stretches below. Function of the Vastus Lateralis The Vastus ...
100 Days Of Contortion Challenge
Aerial has always been a passion of mine, after training for a few years I noticed the big difference in the drama of the moves was not just the skill level of the artist a major factor was the level of flexibility. I have been naturally flexible my whole life but not circus flexible. They are two very different things. With that being said I did have to work hard to get my splits and over splits just like everyone else. As a yoga a flexibility teacher I never really had my own practice. ...
Bad Aerial Advice
Being in the aerial industry for several years now I have heard some shocking aerial advice. After writing about aerial rigging and safety it came across my mind that it's important to know what bad advice is! Why? So we don't take it. We look up to our instructors but they may not always advise us to the right or safe action. Here are a few advice shockers. If your teachers tell you to do any of the below head for the hills! I remember being told when I first started silks to: Grab a ...
Flexibility & Contortion Classes
CLASS SCHEDULE Join one of our active flexibility or contortion classes online. The schedule is as follows USA EDT: MonTuesWedFri12 pmActive FlexActive FlexActive Flex1pmContortionContortion3.00pm6.00pmContortionContortion8.00 pmPassive Flex Bookings All classes are automatically updated to your local time zone. Class Types Active Flexibility Builds strength and flexibility perfect for aerialists, dancers, rock climbers and jujitsu. Contortion Splits The contortion ...
Aerial Silks Rigging: How To & What To Avoid
Perhaps you have bought your first pair of silks or you simply want to know a safe rigging practice. What is imperative is that if you are going to train in aerial arts you need to know what safe rigging is! Why you may ask? There is a lot of unsafe rigging out there. Whether you are checking aerial silks rigging or hoop, you need to be able to identify hazardous situations. Before we get started I just want to add that I am not a professional rigger. With that being said I have been educated ...
How To Do A Gazelle In Belay
Gazelle in belay is a beginner aerial silks move and is part of a sequence known as flamenco. This sequence is generally taught to beginners who have mastered single foot locks. Remember that you should always perform new moves with an instructor and a mat. This guide is for revision purposes only. Start in a single foot lock.Come into your side lean.From here bring the spare silk under the armpit and throw it around your waist.Cinch the pole in the belay.Bring your spare foot up (free ...
How To Do An Angel Drop On Silks
Angel drop on the silks is one of the first beginner drops you will learn. In order to be able to do an angel drop, you will need to be able to invert in the air and perform a competent crochet. It doesn't need to be perfect. The more you practice in air inverts the smoother the transition will come. Remember that you should always perform new moves with an instructor and a mat. This guide is for revision purposes only. How To: Climb at least 1.5 times your body height in the air. ...
How To Measure Hamstring Flexibility
Flexibility training can sometimes be discouraging as it is hard to measure our daily and weekly wins. Flexibility is a long term game in which we become more flexible incrementally over time. One of the major success factor in any goal is to be able to measure your progress. Fortunately, there is a method you can apply to measure your hamstring flexibility so you can celebrate those wins! Sit-and-Reach Range of Motion Test You will need: 1. A box, chair or apparatus which is roughly ...
21 Beginner Leg Stretches For Total Leg Flexibility.
Are you looking to increase the flexibility in your legs? This routine will go over; stretching your glutes, quads, and hamstrings. When we are training for sport-specific flexibility poses such as the front splits, the adductors, and ITB band are generally not targeted, and remain tight. These 21 stretches will stretch all the muscle groups in the leg and are beginner-friendly. Discomfort In the Legs When one muscle becomes tight it affects the entire group of muscles. When an entire ...
4 Ballistic Stretching Examples To Use In Your Flexibility Routine.
Wondering if ballistic stretching is for you? Fortunately ballistic stretching can produce gains in dance, gymnastics and aerial. This article will give you some ballistic stretching examples and when to do them. Flexibility VS Range Of Motion Range of motion (ROM) is the degree of movement that occurs at a given joint. It is determined by each joint’s unique anatomical structure and the movements required at that joint. This anatomical structure provides stability and structure to the ...
Why You Should Avoid Static Stretching Before Exercise
You may have heard me harp on about avoiding static stretching before a class. Especially if you were one of my students. As I have always said static stretching before exercise opens you up to injury. To my surprise not only can it open you up to injury static stretching will also decrease your performance and strength! Static stretching before exercise makes the muscles more prone to injury due to the elongation of the muscle fibers and then applying force on them during your exercise ...
Don’t Take a Sedentary Lifestyle Lying Down
It’s with good reason that people refer to sitting as the new smoking. A sedentary lifestyle causes or contributes to a host of physical and mental health problems, including some of the most serious: cancer, cardiovascular disease, diabetes and depression, to name only a few. Americans as a group are quite sedentary, making it unsurprising that diseases such as the ones just mentioned are so prevalent. Sedentarism affects all age groups, too, from children to seniors, and everyone in ...
