Self care essentials for Aerialists

Self Care Essentials for Aerialists

As an Aerialist, I can look back and see some key ways that would support aerial training and self care on the way.  These are my ideas and suggestions, however, to be honest I didn't always practice all of these over the years.  It's just now, looking back I can see how I could have made my path easier.  

If it helps one person, it was worth writing this post!  

If that's you, I'd love to hear what works well

[scroll to the bottom for PDF to download]

Self-care is essential for aerialists for us to maintain our physical and mental well-being

Here are some of my top tips for self-care for aerialists and 4 ways to implement them in daily life:

1. Rest and Recovery

• Take rest days: Schedule regular rest days to allow your body to recover from intense aerial training. This helps prevent overuse injuries and promotes muscle repair.
• Get enough sleep: Aim for 7-9 hours of quality sleep each night to support muscle recovery and overall health.

2. Stretching, Flexibility, Pilates & Release work

• Incorporate stretching into your routine: Dedicate time to stretch after aerial training sessions. This helps improve flexibility, prevent injuries, and enhance performance.
• Find release work that works for you, try 'constructive rest position' info in PDF to download at the bottom, relaxing baths, meditation, breath work, massages, 
• Practice active recovery: On rest from Aerial days,  try activities like Pilates to maintain movement, and to balance strength and range of motion. 

3. Good Nutrition

• Eat a balanced diet: Fuel your body with nutrient-dense foods, including lean proteins, fruits, vegetables, whole grains, and healthy fats. This provides the necessary energy and nutrients for optimal performance and recovery.  Get support from a trained nutritionalist if you can.
• Stay hydrated: Drink plenty of water throughout the day to maintain hydration, especially during intense aerial training sessions.

4. Mindfulness and Mental Well-being

• Practice mindfulness techniques: Incorporate mindfulness practices such as meditation, deep breathing exercises, or visualisations to enhance mental well-being.
• Take healthy breaks and prioritise your self-care: Schedule regular breaks throughout the week to recharge, and do things that bring you joy and relaxation.  Non movement focused activities is a great balancer too, e.g.  Cooking, arts & crafts, reading, movies, socialising & creative hobbies.

Try some of these 4 self-care tips in daily life

1. Create a schedule: Plan your aerial training sessions, rest days, and self-care activities in advance. This helps ensure you allocate time for each aspect of self-care.
2. Set reminders: Pop it in your diary or calendar, to remind yourself to take breaks, stretch, or schedule mindfulness practices.
3. Find accountability buddies: Connect with fellow aerialists or friends who share a similar desire to have self-care goals. Hold each other accountable and support each other in implementing self-care practices.
4. Make you a priority:  You are important, your self-care will make a huge difference to your overall well-being and performance as an aerialist. Prioritise self-care activities and treat them as non-negotiable parts of your daily routine. Do you, in-style.  

Remember, self-care is not selfish but necessary for long-term

health and success in your aerial practice

Big Love and Air Hugs

Debbie 

x

Self care for Aerialists downloadable support

https://www.aircontrolpilates.com/pl/2147530731