🤸♀️ Stretching for Shoulder Health: Aerialist Essentials

by Sherry Winslow

Shoulders are the powerhouse of aerial work — pulling, stabilizing, hanging, and catching you midair. But they’re also one of the most vulnerable areas for injury.

Whether you're climbing silks, spinning on lyra, or just starting your aerial journey, keeping your shoulders mobile and strong is key to longevity and safety.

Here are some of my go-to stretches and mobility drills to keep your shoulders happy, open, and ready to fly. ✨

🔥 Warm Up First (Always!)

Before you stretch, always do 3–5 minutes of light movement to increase blood flow:

  • Arm circles

  • Shoulder rolls

  • Jumping jacks

  • Wall push-ups or scapula shrugs

Cold muscles = unhappy muscles. Warm 'em up!

🧘♀️ 5 Aerialist-Approved Shoulder Stretches

1. Puppy Pose (Shoulder Opener)

  • Start on hands and knees, then walk your hands forward and drop your chest to the floor.

  • Keep hips over knees.

  • Hold for 30–60 seconds.

  • Great for: Front delts, chest, thoracic spine mobility

2. Doorway Stretch

  • Stand in a doorway with elbows bent at 90° and forearms on the frame.

  • Step one foot forward and gently lean until you feel the stretch across your chest and front shoulders.

  • Hold 30 seconds. Repeat 2–3 times.

3. Thread the Needle

  • From tabletop, slide one arm underneath the other and gently rest your head and shoulder on the ground.

  • Keep hips stacked.

  • Twist to open the upper back and shoulder blades.

  • Breathe deeply for 30–45 seconds per side.

4. Overhead Lat Stretch

  • Grab a pole/bar overhead or place hands on a table.

  • Sink your chest down while keeping arms extended.

  • Feel the stretch in your lats, triceps, and shoulders.

5. Wall Angels

  • Stand with your back, arms, and head against a wall.

  • Slide your arms up and down like making a snow angel.

  • Focus on control, keeping contact with the wall throughout.

  • Repeat for 10–12 reps to increase range and stability.

✨ Bonus Tips for Shoulder Health

  • Train pulling AND pushing. Balance out all those pull-ups with push-ups, overhead presses, or resistance band work.

  • Don’t skip rest. Sore shoulders? Give them a break — it’s how they get stronger.

  • Listen to your body. Sharp pain? Stop. Modify. Get help if needed.

  • Warm up every time. You’re not a robot (even if you’re training like one).

🧵 Fly Free, Stay Strong

At Aerialetics, our gear is designed to support full-body movement — and that includes dynamic shoulders. We want you to move with freedom, power, and longevity.

Whether you’re just stretching or mid-routine, we’re here to help you feel amazing in your body — and in your apparel.

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