Hang By a Thread

Dealing With the Inevitable Rope Burn

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Rope burns! They happen when you're an aerialist. Here's how I dealt with my worst one.

This summer, during a group corde lisse routine, our midriff baring costumes came together with an inverted descent and earned me the biggest rope burn I’ve ever had. On stage. Night one.

It’s going to happen. Rope burns in this business are just part of the package. Sooner or later, you’ll sacrifice some of your skin for the hobby you love. So let’s get you as ready as possible for it.

Rope burn! It's going to happen when you're an aerialist. Here's how I dealt with my worst one to date.

First up: Prevention

It is going to happen, but let’s try to minimize how many burns you get. Cover up! You know what you need on your apparatus; make sure your clothes are covering what you need covered. I used to prefer for my legs to be uncovered because I could grip better with my knees. Until one humid day (all the summer days are humid in KC) I took some skin off my legs just sliding down to my knees on the trapeze.

You’re likely to be able to get away with exposing your stomach on the trapeze or lyra, but it can be less fun on corde lisse or silks.

If it’s hot out, you might feel better in shorts, just make sure to wear some thick tights underneath. And a word of caution about fishnets: they probably aren’t enough. One very fun performance we did had us decked out in rhinestoned bras and black fishnet tights. But the next morning, I and my fellow silk performer had fishnet shaped scabs on our inner thighs. It looked like we had grown scales. Never again. (You can still wear them, just maybe wear skin colored tights underneath.)

Wearing a longer shirt is helpful too. It covers more anyway, but you can also tuck it in for wheel-downs or s-wraps in the silks or on the rope.

 

What to Do When Rope Burn Happens (because it will happen)

If you’re still training or are in the middle of class, wrap it up to prevent it from getting dirty or getting worse. Always keep some gauze and athletic tape on hand just in case. This will also provide a little bit of a cushion so you can keep training, because burns hurt.

When you get home, clean the wound really well. It’s going to hurt like crazy, but clean it as best and as gently as you can in the shower. (Shower bonus: if you didn’t know you had a burn, you will definitely find out in the shower. Hot water on raw skin hurts!)

I also use hydrogen peroxide at first, just like when I was little and scraped my knee. But I have a friend who insists that you shouldn’t use it much, as it can destroy the new skin forming. I’m not sure on that, but I do think that when the burn is still new it’s a good way to get whatever sweat and rosin and glitter our of there.

Use Neosporin.

I can’t believe I skipped this for so long. It’s a little annoying because you’ll be a little greasy, but it heals so much faster, and so much better.

Wrap It Up

I use gauze and tape over Neosporin for this, especially while I’m sleeping to keep the wound clean. Wrapping it also keeps the ointment from getting all over everything.

A word of caution here: my burn was bad enough that for the first few days, it would start healing into the dressing. No fun. No fun at all.

Air It Out

Okay, I know I said to cover it up, but it’s also important to let the burn air out too. Remember when you were little and put a bandaid on your finger, and the skin would get all shriveled? Not good. You need to change the dressing on it decently often, so when you can, put some Neosporin on it and just let it breathe. When I had my bad side burn, some days at home I’d tuck my tshirt up into my bra to let it air out.

 

It still might scar

But you earned that scar! Still, it’s good to minimize them. And if you take care of your battle wound, it will heal up so much better.

 

Tip Your Hips: How to Isolate Your Lower Abs in Knee Lifts

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Are you doing a million knee lifts but getting nowhere? Here's the tweak you might be missing to target your lower abs.

**Oh hey! This post contains affiliate links. They don’t cost you anything extra, and they help to keep me tangling from the ceiling. I like that.**

We need to talk about knee lifts. You know that exercise your teacher probably makes you do, hanging from the trapeze bar and lifting up your knees a million times? Are you feeling nothing? Or maybe just wearing out your thighs?

You’re doing them wrong.

This drives me crazy, because it rarely ever gets explained to new students. We’re trying to target those elusive lower abs, so that eventually you can invert (go upside down) easily.

But if you’re just mindlessly bending your knees, you’re wasting your time.

Here’s what I want you to do: right now, as you’re reading, think of trying to push your belly button into your spine. Without holding your breath or just sucking your stomach in. You should still be able to breath normally, but try to push your belly button through your stomach to your spine, and try to hold it there.

Do you feel those muscles that are working?

Hi lower abs!

(By the way, this exercise is great to do when you’re driving or sitting at a desk. Sneaking extra conditioning in whenever we can!)

Okay. Back to hanging from the trapeze bar. Or the lyra. Or the silks. Or your pullup bar. Whatever you’re hanging from.

I want you to think about those muscles you just found, and focus your attention on them. Once again try to pull your belly button to your spine. Those lower ab muscles are what should be initiating your knee lift, not your quads.
At the top of your knee lift, tip your hips back. That should dig into those lower abs even more.
If you’re not sure what I mean, I always tell students to imagine they have a tail coming out of their spine, and trying to pull that tail between their legs. Like a rolled up armadillo.

Reference.

 

Do that every time.

This is how your initiate going upside down. Most people think it’s all about throwing your body back, kicking your feet for all you’re worth.

Nope.

It’s rolling back. That’s how it can be done slowly, with no momentum. It’s how you will eventually be doing these with straight legs, if you aren’t already.

(Crappy quality, I know. But it shows the hip tip, and that’s what you need.)

Do you have a pullup bar at home? (If not, get one!) This is the one that I use. It can be placed in a doorway and is perfect for doing these at home between classes. Plus it’s great for like a million other exercises. Don’t worry, we’ll cover those soon.

If you’re still trying to get your invertions, start with 10 of these a day. Go slow and really focus on the hip tip at the top of the movement. Move up to 15, then 20 a day.

When that gets easy, start straightening your legs into a straddle instead of tucking your knees. Then continue to initiate the movement from your hips instead of throwing your feet up.

For real, guys. It’s all about those hips. Just like Shakira has been telling us all along.

How to Make the Most of Your Aerial Training When You’re Broke

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Aerial classes are expensive! How to seriously improve your skills without breaking the bank.

Aerial training is expensive. There’s no getting around that. Responsible studios have to upkeep their equipment, pay for specialty insurance, pay for teachers… And all that means that classes add up too.

But there are a lot of ways that you can get the most for your money and maximize your training!

Condition at Home

This is probably the single most important thing you can do to improve quickly. Not learning a million tricks, but being strong enough to do whatever is thrown at you in class. If you ignore everything else in this post, don’t ignore this one. You will see results.

To make this easier, come up with a conditioning routine. Make a list of the body parts you want to work on (think obliques, lower abs, arms, butt…), pick one or two exercises for each, and do them at least three times a week outside of class. Work on deep stretching on the days in between.

Go to Open Gym

If your studio offers an open gym time, take advantage of it! Open gym is time offered during the week to practice what you’ve learned in class. While it still costs money, it is usually a lot cheaper than regular classes and you get the chance to practice on your actual apparatus. How to Make the Most of Your Gym Time

Take and Review Your Notes

Take notes during class! If that would distract you while you’re learning, get a notebook ready and as soon as class ends write down everything you learned, step by step. I do this after my silks class every week, and reviewing what I wrote down while it was still fresh in my head is so helpful later. I regret it when I don’t, and forget important parts of the skills. Soooooo frustrating.

Take Video

Ask your instructor if this is okay, and record them demonstrating the skills. Resist the urge to ONLY get video of yourself doing things you do well (I mean, get some of those. Instagram material!). Some of my classmates will set up a phone or tablet or GoPro and record the entire class. Our silks teacher speaks and moves quickly, and it helps all of us to watch the videos several times.

Focus on One Apparatus at a Time

This one can be so hard! Some people immediately know they only want to do silks, or that lyra is the only thing calling their name. There’s nothing else in this world for them.

For most of us though (me included!), we want to learn it all. I saw the trapeze hanging while I was taking my first silks classes. I dabbled in some lyra workshops. I finally realized I needed to focus, at least at first. I didn’t have unlimited funds. The reason I don’t do lyra now? In those first few months, there were more silks and trapeze classes. I fell in love with both of those.

But even then, I tried to focus mainly on one at a time until I got comfortable. I’ve added more later, and gone back and forth throughout my almost six years in aerial. I started on silks, did trapeze almost exclusively for a couple of years, went back to silks, tried a custom spiral apparatus, then found corde lisse and fell in love all over. And I’ve finally started training silks again.

Everything relates to everything else. Just pick one for now. Train hard and get to know it well instead of spreading yourself and your wallet too thin.

Eat Well

If conditioning is the single fastest way to improve, I’m putting this one as the second. Take care of your body! Aerial dance is physically demanding, but so, so rewarding. Support your body so that it can support you. Drink lots of water, eat protein so that your muscles can build themselves up, don’t load yourself up on crap. If you eat terrible food, your body will not perform well. You are working hard and paying good money for class. Don’t sabotage yourself!

Besides, treating yourself well feels amazing. You deserve that.

 

I know that classes get expensive. I get how frustrating it is to want to be in the air every day but not to be able to shell out hundreds every month to make that happen. But if you work smart throughout the week, you will still seem amazing results in the air. I promise!

3 Reasons You’re Not Advancing in Your Aerial Class

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Are you wondering why you haven't moved up to the next level in class? These 3 things could be holding you back.

Are you frustrated that you’re stuck in level one or two? Do you feel like you’ve checked off all the tricks in the book for your class, and you aren’t sure why you’re staying put?

Although every situation is different, there are three big things students often overlook that keep them from getting to the next level in class.

You stop trying after the hard part.

You can do a beautiful inverted split in the ropes. And then you melt back down to the trapeze bar, shoulders gloriously unengaged, back slouched, with a facial expression that screams “Now what?”.

You nail a gorgeous stag pose in the silks, only to drop to the floor, foot tangled in your footlock because you couldn’t be bothered to take it off the right way.

Finish out your movements. It builds strength (hello, sneaky conditioning!), and it demonstrates that you have control. That’s important as you learn more difficult stuff.

You’re sloppy getting into and out of the air.

I had a trapeze class who used to get furious because every couple of weeks we would drill getting onto and off of the bar. They really didn’t understand the point. They’d do it right a couple of times, then go right back to getting up however the hell they felt like it. Several of them had even expressed interest in being in our performance group!

Do you do this? Do you not see the point of making things look nice if it’s not a big silk drop or a pretty spinning lyra pose? Are you just ready to move on to the next level so you can learn harder stuff?

Move on? You should be getting back to the basics. If you’re consistently ignoring the basics, the foundation stuff, then you aren’t ready for more. You’re going to be a danger to yourself with more advanced moves, and your teacher isn’t having that.

Not to mention, that looks terrible. For real. Terrible. We don’t want to look terrible.

You aren’t conditioning.

You knew this was coming.

If you’re refusing to condition (or being a bit of a baby about it), don’t expect to go anywhere anytime soon. As you advance, you’ll be learning things that are more difficult and more dangerous. If you can’t do pushups or won’t even try to work abs, your teacher probably doesn’t feel like you’ll be safe going forward.

This is an easy fix though! Just work a little every day. On the ground. Come back to class and start seeing progress.

 

Every student, every teacher, every class is different. If you still aren’t sure why you aren’t advancing, go to the source. Ask your teacher what you can do to progress, and then really do those things. And keep in mind, this isn’t a race. Everyone progresses at their own pace. Just keep working and know that no matter how far you advance, there will always be more to learn.

A Beginner’s Guide to Your First Aerial Class

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Thinking of taking your first aerial class but not sure what to expect? Here's a quick breakdown of what you can expect so you can walk in with a lot more confidence.

Are you thinking about trying your first aerial class, but are feeling a little intimidated? I get that. Tons of people tell me how much they’d love to come try silks, but rarely do they make it to their first class. And that sucks for them. I don’t want you to miss out. To ease the first class nerves, let me tell you what you should expect.

What to Wear

I’ve covered what to wear to class in depth before, so I won’t completely rehash it here. Basically, wear comfortable, close-fitting workout clothes. Make sure your legs are covered, and leave any thing with zippers behind. Removable sleeves (even an extra long sleeved shirt) aren’t a bad idea.

What to Expect

Every teacher and every studio are going to be different. But expect some sort of warm up to get your body ready to move. This might include some stretching, but ideally will be movements to get your joints “greased up” and moving smoothly throughout a range of motions (think shoulder rolls), movements to get your blood pumping (jumping jacks are my favorite way to get this done quickly), and some strengthening moves (like pushups) to wake your muscles up.

If this is your very first class, there should be a breakdown of how to get on your apparatus if it is a trapeze or lyra, and an explanation of simple knots and basic climbs for the silks. Don’t be intimidated if you don’t know how to do those things yet, or if you have no idea what that even means! That’s why you’re in class, remember? I promise, you can learn these things. You just have to show up and try.

You won’t be learning drops. (You shouldn’t be learning drops. If this is your first class, and you are learning drops, find a new studio–this one isn’t safe.) Even if you’ve spent the last 12 years in gymnastics, don’t expect to be learning Cirque du Soleil audition moves right away. Soak up the basics of this new way to move.

It’s okay if you get tired! Do what you can, take breaks if you need to.

Your hands will probably hurt.

This is normal. It will be more pronounced on trapeze and lyra where you’re gripping a hard bar, but don’t kid yourself with silks. You’re going to feel it after gripping that fabric for an hour. Gently push your fingers back to give your hands a little stretch in the opposite direction. It’ll help.

What to Do After

Cool down! Now would be the perfect time to stretch the muscles you’ve just used (in aerial, that’s usually all of them!). Shoulders usually get worked like crazy, so take some time to loosen them back up.

Oh, and what a great time to work on those splits! These are a lot easier after class when your body is still super warm.

Dealing with Soreness

You are going to be sore the following few days. Like, really sore. Did you know your armpits could be sore?? You’re likely moving in ways that you aren’t used to, hoisting yourself up in the air and twisting into new positions. Freaking great for your body (holla for functional fitness!), but you’re going to suddenly be aware of muscles you never knew you had. Yay! They’re working!

Drink lots of water. That’s always good advice, but it will help sore muscles to keep them hydrated.

Keep moving. It will help to move through soreness. Go slow.

Stretch. Take the stretches you learned in class home and use them.

 

Going into your first class can be intimidating. Don’t let that stop you from joining in the fun! I was so scared to go to my first silks class, despite being in decent shape at the time. But I can’t imagine the world I would have missed out on if I hadn’t gone. Be brave, take class!

What to Wear to Your First Aerial Class

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Wondering what to wear to your first aerial class? This is one of the things we’re asked about the most when people call our studio about classes. Aerial dance is a different kind of fitness and has some special considerations. If you come from a dance or gymnastics background, you probably have a good idea of what to wear. But if not, here are some specifics to consider before you suit up.

Wear a form-fitting, longish shirt.

I almost always wear a wifebeater style tanktop to class. (Actually, that’s usually what you’ll find me in, airborne or not.) If you have one that’s a little longer than waist-length, that’s probably best. You’ll probably be going upside down, and if your shirt hanging around your bra makes you uncomfortable, you’ll want to be able to tuck it in.
Longer shirts are also very helpful to protect the skin on your lower back. The silks love to sneak some burns in there when they can.

I don’t recommend tshirts. They fit loosely which is easy for the silks to eat, and they fall over faces or expose stomachs when you go upside down, which often makes beginners even more uncomfortable as they’re trying to learn.

Removable sleeves.

While I mostly love tanktops, I also strongly recommend bringing something you can take on and off that has sleeves. A close-fitting, long sleeve shirt is good, or a sweatshirt without zippers. Especially in silks, there are a lot of moves where the posts will be under your arms. Armpit burns are zero fun (try putting on a shirt the next day and you’ll never forget sleeves again!).

Wear leggings or tights.

Cover your legs! Running shorts are not the best choice. The loose fit will work against you as you give everyone a view of things you probably don’t want on display. Yoga pants are your friend. If you want to wear shorts, get ones that are form fitting and comfortably hug your thighs. Layer them over footless tights. Or just cut the feet off of your tights. We ain’t fancy.

This goes for the guys too. If you’re uncomfortable with tights, get runners leggings and wear basketball shorts over them.

Make sure your pants aren’t see through.

While we’re talking pants, make sure yours aren’t see through. They may look fine while you’re standing upright, but what about when you’re bent over and the fabric is strained? Can you make out the pink polka dotted lace on your underwear? Rock that underwear proudly because you’ll also be showing everyone else in your class. Or you can get better pants.

Make sure your sports bra covers you upside down, too.

You’re going upside down. Make sure your girls are going to stay tucked in.

No thongs!

Well, maybe thongs. This is personal preference. But why?? I’ve made the mistake a couple of times of wearing this most uncomfortable of garments to class, and I have regretted it. You are going to get super intimate with your apparatus. That trapeze bar or lyra will be all up in your crotch, and those silks will be catching you in a diaper wrap. A small fabric strip makes it worse. So much worse.

Pull your hair back.

It’s going to be in your way. It’s going to be in your teacher’s way as they try to help you on the trapeze. It even gets tangled in the silks sometimes. Get it up and get it back.

No zippers! No rings! No dangling things!

You’ll want to take your rings off. They can rip the silk fabric and they will really hurt your fingers on lyra and trapeze.

For earrings, small studs are probably fine, although if you want to play it safe I’d take them off too. But definitely nothing that dangles.

And no zippers. Yoga pants don’t fall into this trap, but a lot of general athletic wear will include zippers in the design. Zippers snag silk fabric, which makes the silks unusable. An easy thing to overlook is sweatshirts. I have several zip up hoodies and it’s easy to forget to take them off, but they shouldn’t be in the air with you.

 

I recommend MikaWear for pants and bras because they hold up really well, they’re super comfortable and they look good (maybe we a little fancy).

Above all, make sure you’re comfortable. How can one be comfortable in spandex? Well, you get used to it. Definitely consider these things as you get dressed, but don’t freak out. You’ll learn what you need as you take more classes and learn what works best in the air.

 

Class Is Only Once a Week! Can I Really Improve?

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How to supplement your beloved new aerial class when it's only once a week

Over and over again, we have new students ask how they can possibly improve when class is only once a week.

  • Should they go ahead and hang a trapeze in their living room?
  • Should they do a million pushups everyday?
  • Should they really even bother, since obviously they can’t learn a new skill only coming once a week?

Well, as tempting as it is, please don’t hang a trapeze after one class. I’m never going to argue with someone who wants to do pushups. And for God’s sake, DON’T convince yourself that improvement is impossible when class is only once a week!

It’s completely possible to keep improving in aerial classes when class is only once a week. In fact, when you’re just starting out, it’s kind of perfect. You have plenty of time to digest the new information and it gives your body some adjustment time.

But there are a lot of things to do in those sad, sad six days when your feet are on the ground.

Conditioning

Aaahhh, who just cringed? You knew it was coming!

I know. This is not as fun as swinging from the ceiling. But this is the SINGLE MOST IMPORTANT THING YOU CAN DO TO IMPROVE.

Does your teacher do ab exercises on the floor? Do those at home!

Does your studio offer a conditioning class? Take it! Our studio offers aerial conditioning classes three times a week. They are open to every student, and are required for our performance company members. New students are oftened intimidated by these classes, but chances are, if you’re at a safe school, they’ll be tailored to everyone’s fitness level. Ask your teacher.

Can you get a pullup bar? I have one that hangs in the doorway at home. It’s great for, duh, pullups. But when I started focusing on trapeze, this came in really handy for static moves under the bar.

Seriously. Condition.

Take Notes During Class

Bring a pen and a notebook and take notes during class. Write down what new moves you learned, what conditioning exercises you did, etc. Ask your teacher if you can take pictures or record yourself or them doing that new silks wrap. I’m a visual learner; video plus notes helps me a lot.

Mentally Practice

This is far more helpful than it sounds. Mentally walking yourself through the physical steps of a new trapeze transition or silks move is huge. Where should I place my hand on the rope? Should my leg be in the middle of the trapeze bar or near the thimble? Which side am I placing the fabric on before my knee hook?

If you can work these things out on the ground, step-by-step, in your head, it will be so much easier in the air.

Eat Well

This means actually eating!

Aerial classes are physically demanding. You need those calories. Don’t fear them; good calories are your friends!

The key here is good calories. If you eat like crap, your physical performance will likely reflect that.

Stretch

Finally, make stretching a habit. Just like you want to build strength for aerial, maintaining and increasing flexibility is really important. Focus on your shoulders, hips, and everyone’s favorite, the splits.

Make sure to stretch after you condition. Stretching temporarily weakens your muscles, so save it for after all those pullups. Because you are definitely conditioning, right?

What to Do After an Aerial Class

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How to get the most out of your aerial class AFTER it's over.

Have you just taken your first aerial silks class? Just climbed off the lyra or the trapeze? Still wound up and wondering what to do with all that lingering energy? Make it work for you!

Cool Down!

This is the first thing you should do after class. Cool down whatever you have just worked. Stretch! Your muscles have just worked hard, and they need some lovin’. Pay special attention to your shoulders (I say this from experience), and any part of your body that you’ve worked a lot (which in aerial, tends to be everything).

Don’t skip this!
With all of the strength that silks, trapeze, lyra and whatever else you choose to climb on is building, loss of flexibility is a constant threat. It will also help your muscles be less tense the next day.

Eat Protein

Protein builds and repairs muscles, and after you’ve worked them so hard in class, your body is probably craving some. Eating protein after a workout speeds up recovery and can help you gain strength faster (which means nailing that climb sooner).

You’ve got options here. I eat eggs CONSTANTLY. I love them. Red meat! Any meat! Tuna (seriously, this stuff is almost pure protein). Greek yoghurt.

Looking for vegan options? Lentils, quinoa, tempeh, tofu… You’re not off the protein hook.

Take Notes

If you don’t already take notes during class, jot some down after while the material is still fresh. Include what you worked on, what conditioning you did, and especially helpful, any tips you figured out. Does this transition go smoother when your hand is facing forward? Does this silk drop go land better when you imagine you’re a board? That stuff is helpful. For real.

Mentally Review

This goes along with taking notes, but it’s a big one. Take some time to mentally review what you’ve just learned while it’s still rolling around up there. In your head, walk yourself through the steps. It will help solidify what you’ve just learned, which will give you a BIG headstart the next time you’re in the air.

Epsom Salt Bath

It eases sore muscles, and it’s a bath. And you shouldn’t need any more convincing than that.

What about you?

Anything you find helpful after class? Give us your own tips.

“Yet.”

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“I can’t do this.”
“I don’t know that.”
“I’m not strong enough.”

If you say these things in my class, expect me to annoyingly chime in with “Yet!”

Why are you in class? Is it to show off all the amazing things you already know? Is it to prove to yourself you’re an aerial master? Is it so classmates can marvel at how easily it all comes to you?

If yes, then you’re wasting your money.

Of course you can’t do it…yet. That’s why you’re in class. You’re learning.

Classes aren’t for what you already know. What an expensive ego trip that would be. Classes are for learning new skills.  They’re for what you don’t know…yet.  Class should be a challenge, whether that challenge is getting your butt on a trapeze bar or nailing a backflag on straps.

I’m not going to bore you with any nonsense about no negativity.  I’ve thought many bad thoughts in the trapeze’s general direction.  But I am going to insist that you knock it off with the Eeyore schtick.  The whole point is to learn new things.

And then?

Then you learn more new things.  Things you can’t even do yet.