These 5 basic exercises will help to gently stretch your arms, shoulders and chest after aerial class, and can be done as part of your cool down, or in the days after exercise if you are feeling sore!

They all static stretches, they lengthen the muscles until you feel a gentle stretch in the muscle belly, and are then held. Stretches are usually held for between 10 and 60 seconds and should be pain-free. If you are in pain, release the stretch and work on holding it at a lower, more comfortable level.

As with all stretching exercises, its best to stretch gently and often to repair the muscles and increase their flexibility.



  1. Triceps Stretch
  • Reach your right hand towards your left shoulder with the elbow bend towards the ceiling
  • Use your other hand to gently pull the elbow towards your head
  • Make sure to keep your shoulders spread wide and neck long and relaxed
  • Hold for between 10 and 30 seconds
  • Repeat on the other arm

2. Childs Pose

  • Kneel on the floor
  • Reach forwards with the arms outstretched and reach both hand as far as possible from the body
  • Push your bottom down towards your feet whilst creeping the hands further away to increase the stretch
  • Make sure to keep your back straight and flat
  • Hold for between 10 and 30 seconds

3. Chest Stretch

  • Stand facing into doorway or facing a wall
  • Extend one arm to the side, checking that your hand is in line with your shoulder
  • Step forwards and rotate your body away from your outstretched arm to lengthen the bicep and open the chest
  • Hold for between 10 and 30 seconds

4. Chest Stretch Variation

  • From the position above, bend the arm at the elbow so that your hand is pointing toward the ceiling
  • Continue gently rotating and lengthening the muscles for another 10 to 30 seconds

5. Eagle Pose

  • Place your right elbow on top of your left, wrap the arms so that the palms of your hands touch (you can hold your thumb if you cant reach yet)
  • Draw your shoulder blades down your back as your gently lift your arms upwards
  • Hold for between 10 and 30 seconds

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