Have you tried Music Box? 🖐 If so, raise your hand if your shoulder wasn’t exactly thrilled with the experience!
Music Box is a beautiful foot lock skill that may look simple, but it can put quite a strain on your top shoulder if the setup or exit isn’t spot on. I classify it as a Beg/Int skill, and it definitely demands grip strength and solid shoulder stability in a straight-arm position. With a few key adjustments and a targeted shoulder warm-up, you can make this skill much more comfortable and enjoyable!
See below for a video breakdown & tips.
Preparation: Before attempting Music Box, start by practicing the supported single-arm shoulder rotations demonstrated at the beginning of the video. Focus on avoiding internal shoulder rotation when performing the skill. Instead, aim for a slight external rotation with an active shoulder—finding a balanced midpoint where your shoulder is neither fully shrugged nor overly pulled down. Additionally, practice the initial setup without any rotations to build a strong foundation. If you feel any shoulder pain, stop immediately. Ensure your arm is reaching high and your shoulder engagement is correct. It may be beneficial to have a coach assess your form to ensure proper alignment and readiness in your shoulders and grip for this skill.
Step 1: Set-Up Identify which foot lock you have on. The free fabric will start on the opposite side. For example, if your right foot is in a foot lock, reach your left arm up high on the left free fabric to begin the skill.
Step 2: Grip Secure your grip by wrapping both your top and bottom wrists around the fabric.
Step 3: Leg Positioning Before rolling backward, bring your legs together, bend your top knee, and pull your heel toward your bum.
Step 4: Rolling Backward Start by rolling backward 1 or 2 times—this is often plenty, especially if you’re new to Music Box. You can work your way up to 3 rolls over time. Your bottom arm should move passively, simply "going along for the ride."
Step 5: Finishing Position After completing your rolls, extend your bottom leg and gaze slightly upward to create a nice line, arriving in an arabesque position.
Step 6: Unwinding To begin unwinding, lift your hips, press down into your locked foot, and roll back the way you came. Avoid trying to turn from your shoulder while keeping your bum low, as this not only makes the movement more challenging but also puts undue strain on your top shoulder.
Step 7: Final Rotation When unwinding, rotate a half-turn less than the number of times you rolled up. For instance, if you rolled 3 times, unwind 2 and a half times. If you rolled 2 times, unwind 1 and a half times.
Common Mistakes to Avoid:
Low Arm Position in Setup: Not reaching the supporting arm high enough during the setup, which can put excessive pressure on the shoulder.
Hips Too Low During Unwind: Failing to lift your hips and press down into the foot lock when unwinding, leading to additional shoulder strain.
Over-Rotating: Unrolling too many times, which can cause the foot lock to come off.
Interested in refining your skills and sharing your knowledge with others? Mark your calendar! Applications for our virtual Level One Teacher Training course reopen on Friday, October 18th, 2024. Prefer an in-person experience? Stay tuned— we'll announce our 2025 in the coming weeks! Learn more here.
[Disclaimer: Aerial Physique encourages you to follow your studio’s and teacher’s guidelines when learning new skills. For your safety and progress, it’s recommended to practice with a crash mat and under the guidance of a coach.]
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