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Sports training

Aerial warm-up: shoulders, wrists, fingers, a graded hang and a tuck before silks, hoop or trapeze

No aerial warm-up has been tested on injuries, but the circus concussion consensus and the National Centre for Circus Arts set the order that matters: equipment checked, someone else in the room, skills low before high. This warm-up follows our warm-up guide and the climbing warm-up: it raises your heart rate, takes your shoulders, spine and hips through their range, wakes up your fingers and shoulder blades, ramps up the hang, and ends with a tuck from a hang, so your first inversion of the day is low and controlled. You need a pull-up bar or the apparatus at low height, a light resistance band and a mat.

15 minBeginner13 movesA wall · Pull-up bar · A band · A stepHip abductors · Shoulders · Back · Abs · Hamstrings · Forearms
Follow along: a timer, a cue and the next move, one step at a time.

Raise

  1. Step jack (low-impact jumping jack)2 min
    Beginner · Hip abductors, Shoulders, Calves · 3D demoEasyEasier: Seated marchHarder: Jumping jack

Move

  1. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · Shoulders, Back · 3D demoWork around any pinchEasier: Arm circlesHarder: Sleeper stretch
  2. Cat-cow8 slow reps
    Beginner · Back, Abs · 3D demoOne part of your spine at a timeHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Thoracic rotation5 each side
    Beginner · 3D demoTurn from the ribsEasier: Side-lying open bookHarder: World's greatest stretch
  4. Front-to-back leg swings8 swings each leg
    Beginner · Hamstrings, Hip flexors · 3D demoLet the swing growHarder: Contract-relax hamstring stretch (PNF)

Wrists and fingers

  1. Wrist & forearm flow10 slow reps each direction
    Beginner · Forearms · 3D demoCircles, then palm up and palm downEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Tendon glides (hand tendon gliding exercises)1 slow round of each position
    Beginner · Forearms · 3D demoStraight, hook, full fist, flat fistHarder: Ball squeeze

Shoulder blades

  1. Scapular pull-up2 × 6
    Intermediate · Back, Shoulders, Forearms · 3D demoElbows straight; draw your shoulder blades downEasier: Assisted pull-up (machine)Harder: Pull-up
  2. Band pull-apart15
    Intermediate · Shoulders, Back · 3D demoA light bandEasier: Prone Y-T-W raisesHarder: Tuck back lever

Hang

  1. Bar hang5 s, rest, 10 s, rest, 20 s
    Intermediate · Forearms, Back, Shoulders · 3D demoOn a bar or the apparatus at low height, feet ready. Leave it out after a recent shoulder dislocationEasier: Exercise ball pyramid drapeHarder: One-arm dead hang

Trunk and tuck

  1. Hollow body hold2 × 15 s
    Intermediate · Abs, Hip flexors · 3D demoBack flat on the floorEasier: Dead bugHarder: Dragon flag
  2. Hanging knee raise2 × 5 slow
    Intermediate · Abs, Hip flexors, Forearms · 3D demoA tuck from a hang, low, before you invert on the apparatusEasier: Reverse crunchHarder: Hanging straight-leg raise

Hips

  1. Half-kneeling hip flexor stretch2 × 15 to 30 s each side
    Beginner · Quads, Glutes · 3D demoA short hold, never forced; then keep movingHarder: Couch stretch

Tips

  • Before you start: rigging, fabric and connectors checked as your studio has shown you, a crash mat under the apparatus, and someone else in the room. The National Centre for Circus Arts forbids any aerial work alone, at any height.
  • Then climbs and wraps low, inversions below 1 m first, and drops only once your teacher has checked the wrap (our order; the circus consensus rates work below 1 m as lowest risk).
  • If you feel faint or dizzy upside down, come down and see a GP.
  • If you take isotretinoin, an acne medicine, tell your teacher: it made one trapeze artist's palms blister and break down.
  • After a concussion, no inversions until your return reaches them; in the circus consensus that's stage 4.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Questions people ask

How long does the aerial warm-up: shoulders, wrists, fingers, a graded hang and a tuck before silks, hoop or trapeze take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, Pull-up bar, A band, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 9 of its 13 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.