Floor work is a necessary part of pole dancing. Whether you are using the minimal for transition or you're a low flow queen, at some point you will likely find yourself on the floor and not on your feet. Even if you are shoe-less trickster polerina you still need to look good getting up from the floor. Here are 3 ways to get up from the floor that are progressively challenging and fun, too. Which one you choose depends on what you are doing in your routine.  

This is how to do a split down the pole. A little more complicated than split up the pole it helps if you are comfortable with superman pose. There is a flip over where you put your bum to the air just like in superman. The ability to do splits helps a whole lot with having the strength to keep your legs on the pole. Your hand is the only thing keeping you on the pole so make sure you have plenty of grip aid if you need it. 

Back in the early days of pole competitions the split up the pole was a big deal. The winner of the first Miss Xpose competition in Baltimore, Maryland won because of that move. She was great at what she did, but when she hit that split up the pole the crowd went nuts. Of course having a good split helps so if you are more than a few inches off the ground this move might be too advanced for you at this time. Work on flexibility as much as you pole. 

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.