Did you know Qizzup has a YouTube channel?! We will be posting tips, tricks, and lots of fun things on our channel WEEKLY! Our latest video shows some great stretches we love doing to increase our flexibility in all parts of our bodies! These 5 stretches don’t require any special equipment so they are easy to do from home! Click HERE to go check it out!

shoulder stretch

SHOULDER STRETCH

Open up the shoulders with some shoulder stretches! This can be done with the help of a chair, couch, bed, table, etc. or just on the floor. Put your palms on the floor or on whichever raised object you choose and gently press your chest down until you feel a light stretch in your shoulders.

 

BACK TWIST

Start by lying on the floor on your back. Bend one to bring your knee up then twist it across your body. Use your opposite hand as bent leg to gently pull down your knee toward the floor while trying to keep your shoulders and back flat.

 

back twist
back bend
back bend

BACK BENDS

Aerial requires a lot of back bends in poses. We should maintain our back flexibility with stretching it regularly. To warm up to full back bends, or bridges, we can start with cobra and camel poses.

Cobra

For cobra pose, lie flat on your tummy and put your hands on the floor around where your head is. Gently press up and look up, making sure to keep you shoulders down away from your ears.

Camel

For camel pose, as seen in the photo, kneel on the floor with the tops of your feet flat on the floor. Grab your ankles with the same side hand and gently press your hips up and out to get a nice bend in your back. 

Bridge

When you are ready for the full back bend, as pictured, start on the floor on your back with knees bent and feet flat on the ground close to your toosh. Bring your hands up near your head and place them palm down on the floor with fingers pointing toward your feet. Use your arms and legs to push your body up into an arch without moving your hands or feet from their position on the floor. Added challenge: while in the bridge position, straighten your legs without moving your hands or feet to push your shoulders past your hands.

 

ANKLE TO KNEE

To get a nice stretch of the piriformis muscle, lie on your back with knees bent and feet flat on the floor. Cross one ankle over the knee of your opposite leg. Clasp your hands behind the thigh of the leg in back and gently pull it in until you feel a stretch.

 

ankle to knee
pigeon

PIGEON

…or as our Lil’ Whirlwinds know it: Z is for zzzleeping pigeon! Start by sitting on your toosh with feet together and legs making a diamond shape, like a butterfly stretch. Keep one leg in the same position then swing the other leg around to the back and straighten the knee. You can fold over to bring your chest to your front bent leg, sit up tall, or arch back.

 

Enough with the reading already! Get that flexibility going and ready for bendy aerial poses! Click on any of the photos above to view the full video on YouTube. Have fun and stay Fly!

 

The Qizzup Team

If you have some ideas of what you want to see here or on our YouTube channel, comment and let us know. If you want to submit a blog post of your own, email us at info@qizzup.com. We would LOVE to hear from you!