To Spilt or Not to Split ... Zina's Aerialosophy - July 2024

Zina's Aerialosophy

(Get it? aerial +philosophy)

To Spilt or Not to Split . Those of us in aerial arts all want splits. We all want those ever-elusive splits...
But did you know that the shape of your pelvis could affect which type of splits you might be better at?

What if your hip bones are more to the side? What if your hip bones face more forward?

There are so many factors to consider when we start working on more advanced positions of the body. For example, everybody has a different amount of collagen and varying muscle fiber types. Are you hypermobile? Are you not hypermobile? Are you stiff? What type of job do you have? Do you sit all day? Do you stand all day?

The next big thing is, "Oh, flexibility will give me splits." Flexibility is a great buzzword, but do you have the strength to hold a limb or your body at end range?

We need to create core strength and mobility. Holding those extreme positions without getting injured should be the goal versus trying to do something more intense too quickly and possibly ending up injured.

Now, does that mean we can't do splits or we shouldn't do splits? Quite the contrary! It's always great to train these skills. After all, we are doing aerial and circus arts, so there are some shapes that need splits. We just need to learn to train them safely.

Consider these points: core strength, keeping your hips square, knowing how to use your core, keeping your quads and your hamstrings active. Do you know how to use your hip flexors and your glutes on the other leg? Do you think about how you breathe and use your core and pelvic floor? Are your ribs down in line with your hips?

I know that's a lot, but it's important to start thinking about these things when you want to start training. A quick fix for a lot of this is making sure you know where your core position is and that you can breathe properly.

Are your ribs over your hips? It sounds too easy, but if you can't breathe in a position, then you're not strong there.

If you have any questions, please reach out.

Aerial Outdoors

Zina's Aerialosophy _ (get it aerial + philosophy)__

June / July 2021

Summer Cross Training -

We all want to be outdoors in the summer and it's great time for cross training.   Going to the beach, walking, hiking, or if you have your own aerial rig at home to be outdoors in the fresh air.

Here are some tips for your home rig:

1. Let someone know that you're on your apparatus and when you are done.

2. Only do things you know and can get out of.  Lots of stories out there of getting stuck.

3. Make sure you have a crash mat, and best to have a spotter (for anything new, you can get stuck, see above.) 

4. Check the weather.  Use Rust stopper and lubricant (Sta-Bil is one brand) for the steel parts of 

   1. Most of them will rust (unless they are made from Aluminum / Magnesium), where there are joints.

   2. Cover or take down your rig in bad weather.  (if taller than your house, think lighting rod, and without sands bags it could blow over)

5. Home Rigs (price point under $1,000) are not rated for drops or dynamic motion.  A 150lbs person could generate 900+ lbs of force.  Make sure to check your paperwork and what it is rated for. 

6. Watch your step, when hanging and unhanging your apparatus.  Bring a hat if the sun is in your eyes so you can see well to clip in and out.

7. If you're outdoors your feet can get a little dirty and if your mat is black it's going to get really hot, think burn your feet…

   1. So try adding a wet towel on one end on your mat to wipe off your feet 

   2. Also maybe add a white towel or a light-colored towel in the middle of your mat or a light yoga mat to reflect the heat off of your black mat.  

   3. You could possibly attach a tarp to keep the sun off if needed.

8. Slip or Stick

   1. Chalk for the sweaty hands  vs. rosin.  Watch for the sweaty hands which is better for fabric but if you're on a lyra make sure you have some chalk.

   2. Sweaty skin on fabric super sticky, 

   3. Sweaty hands and legs on untaped lyra super slick 

9. For those of you with an outdoor rig I created a Facebook group, to share tips and tricks “we love our rigs”  private group.

10. Since wearing polyester leggings all summer helps the sweat and stick factor, they are not breathable so try adding in some coconut oil, cranberry juice and or raw apple cider vinegar to your diet keep away unwanted yeast, and fungus.

11. Got some tips that work for you?  We would love to hear, share them in the group.