This is the last of the essential stretches for after pole sessions.
The hamstring muscles are the working muscles on the front leg in a front split. They are also used a lot in pole dancing and can tighten of not properly stretched.
These stretches are basic stretches for after exercise. They will help ensure that you undo some damage done by training in heels. They will help you maintain but not achieve your splits. To achieve the splits you will have to stretch deeper and more intensely than these basic stretches.
These stretches are a bit on the advanced side, don't let that scare you. If you pole regularly you will need strong forearms. These exercises will help you strengthen your forearms and that will help eliminate pain felt from poling. Don't worry if you cannot get them at first, they are more advanced. They are worth working through as they are the only exercises I have ever found that would eliminate the pain.
Stretching after a pole session is imperative if you want to improve your skills. Stretching is the difference between just prancing around and looking cute (which if that's your goal power to you, but I think you don't need to go to pole class to be cute) and building something you won't walk away from in 2 years. These stretches are foundational---they are the absolute least you will need to do after walking around in 6--8" heels for an hour.
In part one of this 3 part stretch series I show you how to stretch the back and front of your legs. Hamstrings, calves, hip flexors and quadriceps are all hit in this video.
Next week it's all about the forearms and your grip.
As always feel free to contact me for private lessons or video conference sessions. Text (410) 868 7957 for same day response.
Half mast flag is with both arms bent, pole into the chest. It can lead into brass monkey and elbow hold ayesha.
Be very mindful of your shoulder positioning and as with everything physical: if it hurts don't do it. Listen to your body.
This is how to do an aerial body wave. It is nothing like body waves with your feet on the ground because this is focused on your arms and pushing out from the pole where body waves on the ground are based and built in the chest area. It helps to have a strong bracket grip. Review the tutorial video before trying this more advanced move.
Note in the video how I show the body waves from the side so you can see what I'm doing. You'll notice in this tutorial I start the move facing the camera. This is because when you grip extra tight with your top hand as you are likely to do with bracket grip it rotates you up to half a turn around the pole.
As always feel free to leave a comment, question, or get in touch to schedule your private lesson.
In last week's butterfly tutorial I showed you how to get out of butterfly and into a box split. This week's tutorial shows the box split both from butterfly and from the floor. As it's going to be psychologically easier to do it from the floor I show you that first. Butterfly to box split requires great grip. Always remember if you feel like you are slipping you are likely slipping so make sure you have an exit plan.
In this video I show you how use a crash mat with heels
As you see in the video you never stand on the mat with the heels. Practice this and all moves bare foot first then use heels.
If you have any questions feel free to comment here or directly on the video.
Aviva has been instructing private clients and group classes for over 20 years. Her passion is pole dancing. Her focus is safe, effective training for the purpose of achieving your goal.