Although much attention is paid to the arms and shoulders on a trapeze, you need full body strength and flexibility for optimum performance. Stretches that involve your arms, shoulders, back, abdomen, hips and legs can help prevent injuries and improve range of motion. Targeted stretching for specific muscle groups is important. You can also use yoga poses, which stretch multiple muscle areas while promoting strength and balance.
Shoulder Stretches
Your shoulder joint enables your arms to freely move while the surrounding muscles, like the deltoids, help to pull your body up and down on the trapeze. To stretch the front of your shoulders and chest, clasp your hands together behind your back and straighten your arms. You can also move your hands up towards your shoulders for an additional stretch. Bring your arm across the front of your chest, place your free hand on your elbow and pull the elbow of the stretching arm towards your opposite shoulder to stretch the back of your shoulder.
Supraspinatus Stretch
The supraspinatus muscles are also involved in the rotation of your shoulder and are needed for overhead activities. You can stretch these muscles by standing with your hands on your hips and gently moving your elbows forward. Keep your hands on your hips, although you may place the tops of your hands on your hips to deepen the stretch. Hold for 30 seconds.
Bow Pose
An excellent stretch for the entire front of the body, including the abdomen and front thigh muscles, bow pose also strengthens and flexes your spine. Lie on your stomach with your arms by your sides. Exhale and bend your knees, moving your heels towards your buttocks. Reach back with your hands and grasp your ankles. Use the strength of your legs to pull your heels away from your body, lifting your thighs and upper body off the floor. Relax your back and bring your shoulder blades together, holding the pose for 30 seconds to one minute.
Head to Knee Forward Bend
Flexibility in your hamstrings, hips and groin area are important for performing on a trapeze. The head to knee forward bend stretches your hamstrings, groin and provides a mild spinal twist. Sit with a pillow or folded towel under your buttocks and your legs straight in front of you. Bend your right knee and draw your heel in so that the sole of your foot is on your inner left thigh. Press your right hand into your inner right thigh, your left hand on the floor by your hip and exhale while rotating your torso slightly to the left. Fold over your leg from your hips, reaching your right hand to grasp your left foot and your left hand to support your spinal twist. Hold for 30 seconds to one minute and switch sides.
