The Ultimate Daily Stretch Routine for Aerialists (using an aerial hammock!)

How to Build Flexibility & Control with the Aerial Hammock

If you're an aerialist working on silks, hammock, lyra, or rope, you probably already know: flexibility is so important! But more than that, it has to be smart flexibility: strong, intentional, and consistent.

In today’s post, I want to share how I approach daily stretching with an aerialist’s mindset—and how I use my aerial hammock to deepen flexibility, support my contortion training, and stay performance-ready. Be sure to scroll to the bottom to watch my latest YouTube video, where I demonstrate this style of training in action— intentional movement in the hammock designed to make you feel strong and bendy!

Why I Stretch Daily as an Aerialist Daily stretching doesn’t have to mean long, intense sessions. What matters is: Consistency Quality movement And knowing how to listen to your body For aerialists, daily stretching helps with:
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- Preventing injuries (especially shoulders, hips, and spine)

-Improving range of motion for poses like splits, inversions, and backbends

-Enhancing control so flexibility translates into the air—not just on the floor

Tools I Use in My Flexibility Practice (These are my personal faves—affiliate links included!)

🔗 My Aerial Hammock Setup – Perfect for home stretching & supported contortion
🔗 Back Warmer – Keeps my spine safe during deep backbends
🔗 Yoga Blocks – Extra support for hip openers and split alignment
🔗 Thick Yoga Mat – Soft enough for knees, firm enough for strength drills
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What a “Daily Stretch Routine” Looks Like for Me Rather than a rigid list of stretches, I treat my daily flexibility like a flow or check-in. Most days, it looks something like: Gentle warm-up: I start on the floor or the mat, easing into movement Hammock time: I use the aerial hammock to explore shapes, backbends, and hip openers Active holds & breathing: Some resistance band work or leg lifts to build control Cool-down: A few grounding stretches to finish The key? It’s adaptable and fits how my body feels that day. I’m not pushing to max range every time—I’m training for longevity and strength in the air.


Final Thoughts: What Flexibility Really Takes Being bendy isn’t about being born naturally flexible—it’s about showing up for yourself, even for just 15–20 minutes a day. Whether you use a hammock, the floor, or a resistance band, the important thing is that you’re doing it intentionally.  

​I’d love to hear from you! Do you have a favorite stretch tool or technique? Want me to do a follow-along version of this video? Looking for specific tutorials (splits, backbends, shoulders)? Let me know in the comments or on YouTube—I’m always creating for YOU!

​WATCH: HOW I TRAIN FLEXIBILITY IN MY AERIAL HAMMOCK THIS VIDEO IS A REAL-TIME GLIMPSE INTO HOW I USE THE HAMMOCK TO SUPPORT DEEP STRETCHING, BACKBENDING, AND CONTORTION WORK. WATCH IT HERE:
 
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TRY OUT SOME OF THE IDEAS IN YOUR OWN FLOW, OR JUST LET IT INSPIRE YOUR NEXT TRAINING SESSION!