At-home Back Strength: Cactus Lifts

Have you tried this floor exercise? It’s a relatively accessible exercise I recommend to aerialists to strengthen the upper back and shoulders. I love to incorporate this as part of my warmup anytime I expect to do backbends, but I also train and teach them in every aerial warmup. ⁣

  • Lay face down with your elbows bent out to the side like cacti⁣
  • Engage your core and squeeze your shoulderblades together to lift your chest off the ground. Keep your feet and legs down for this one.⁣
  • Lower back down with control.⁣

Try it out and let me know how it goes! You can tag me on IG @wakefulascentaerial



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