Skydiving Health and Fitness | Warm-Ups for Canopy Pilots

Safety & Training
Wednesday, February 23, 2022

At the 2021 USPA National Championships of Canopy Piloting, Justin Price shared these exercises, which he uses for stretching when warming up to compete. They require the use of suspension trainers such as TRX-brand suspension training ropes.

Active Anterior Shoulder Stretch with Scapular/Shoulder Movement

This exercise stretches the anterior deltoid and pectoral major and minor muscles. It utilizes the same plane as leaning forward in the harness and using rear risers or toggles.

Start by holding a suspension rope that is anchored above and behind you in each hand with your hands facing forward and your elbows at your side. Then step into the stretch of the anterior shoulder and use your arm and scapular muscles to reach overhead in a smooth movement, keeping them mirrored and symmetrical. Return to the starting position with precision following the same plane of movement.

Perform three times. Reference your hands on the way up and the elbows on the way down.

Anterior Shoulder Stretch

This exercise stretches the anterior deltoid and the pectoralis major and minor muscles.

Start by facing away from the anchor point, holding a suspension rope in each hand. Keeping the arms at shoulder height and the palms facing out, walk forward until you feel the stretch in your upper chest muscles. Be sure to keep your upper neck muscles disengaged and your shoulders down. You can perform this exercise with your arms out to the side or overhead. After holding for 30 seconds, return upright. 

Perform three times. To deepen the stretch, take a small step backward and lean your weight in.

Latissimus Dorsi Stretch

Face the anchor point with your arms straight. Push your hips back, keeping the spine straight. Relax your head and neck, allowing your head to drop between your shoulders. Keep your weight in your heels and take a few deep breaths. You will feel this all down your back and underneath your armpits.

To add a stretch to the anterior shoulders along with the lats, drop your head to your knees.