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ENVIRONMENTALLY FRIENDLY PACKAGING
You might think that passive stretching will get you flexible but it is important to balance that with active flexibility work (building strength in end of range positions). Otherwise, that Bendy Kate chest stand will only be temporary and your body will be much more susceptible to injury.
Avoid pushing through pain during stretches as this will actually cause muscles to tighten instead of lengthen.
Pole dance is a full-body exercise, so it’s important to stretch all the major muscle groups. Regularly stretching helps improve your flexibility and reduces the risk of injury while performing the more difficult moves in a pole routine.
Dynamic stretches are a great way to warm up before you start your pole workout and help prepare the body for the physical demands of the exercise. They increase blood flow, elevate the heart rate and gently and gradually stretch out the muscles, warming them up in a safe manner.
Static stretches are also important for pole dancing and focus on holding a position for an extended period of time to help loosen up the muscles. This is especially effective for improving lower body flexibility. Remember to practice consistency when practicing your stretches and don’t push too far into the pain zone. Over-stretching can actually cause the muscle to tighten making you less flexible in the long run.
A good warm-up starts with a few minutes of light cardio exercise to gradually slow your heart rate and breathing. This can be a gentle walk around the room, gentle jogging in place or even slow dance moves with your pole.
You can also do a basic shoulder stretch (shown above), or grab your pole for balance and a leg lift to work the hip flexors (shown below). This move is important as it helps to build flexibility in the legs, and is essential for many advanced pole moves.
When stretching it is essential to always breathe deeply. Holding your breath during a stretch will cause the muscles to tighten which can lead to injury. It is also important not to overdo a move as overstretching can damage the joints and ligaments. For this reason it is best to progress slowly into new poses and only go as far as you can comfortably maintain. This is where the pole comes in handy - the more support you have, the deeper into the pose you can comfortably hold it.
When performing pole moves, you need to engage more than just your core. Having good shoulder and chest mobility is essential to prevent injury. The rotator cuff muscles are particularly susceptible to injury with overhead movements and repetitive motions. Regularly performing these stretches can help strengthen and protect this important muscle group.
This is an excellent stretch to target the neck and shoulders while also opening the hip flexors. It's great to do after a workout to get the muscles moving and reduce the risk of stiffness.
It's also a great exercise to do before practicing your handstands. Grab a towel and tie it in the middle, then stand with your knees a little bent. Reach down with one arm and grasp the towel at chest height. This will build grip strength and warm up the shoulder, back and bicep muscles. Hold this position for 30 seconds and repeat on the other side.
It is also important to practice a proper warm-up and cool down routine. This includes light cardio exercises such as jogging and jumping jacks followed by dynamic stretches to prepare the body for more strenuous pole moves. Having the right equipment can also make a difference, such as a crash mat or landing pad to cushion falls and reduce stress on joints. Always listen to your body and be mindful of pre-existing injuries when trying new stretches or exercise.
If your muscles are cold they will be tighter and a greater risk of injury, so it is best to stretch them after cardio workouts rather than before. Always take the time to relax and enjoy your stretching sessions, and remember that consistency is key!
