You can seriously injure yourself if you try to do over half of this stuff cold.
This is not a joke or exaggeration. Anyone trying to improve their flexibility can tell you how much better their 3rd attempt at whatever pose is than their first one. They can also tell you about how much easier it is to do when they are warm. Cold stretching or cold pole dancing can lead to injury.
And ideal warm up lasts between 7-15 minutes depending on what is being performed in the session with some workouts lasting as long as 25 minutes.
The reason I call this advanced to intermediate is because I use inverts in the warm up. There is nothing wrong with using a basic invert in a warm up if it is easy for you because you have been doing that motion for 18+ years. If that is still a challenge for you because you are new to that move then maybe leave that off and go into another move.
I give private lessons and video conference lessons text for more information (410) 868 7957 or (813) 644 2486.
As you may or may not know I have had to rehabilitate my shoulders (and my hips) over the years. Some injuries were from improper form on the pole and some were from accidents that were out of my control. I decided after my air walk video that I needed to show how to correctly align and maintain that alignment when doing various pole holds and hangs. This demonstrates and shows how to hold your shoulder during all pole moves.
Many times we when our bodies are not in proper alignment our muscles are not working correctly. This means they are not doing what they were designed to do. Rotator cuffs are designed to stabilize the shoulder girdle. The deltoids are the prime movers meaning they are responsible for lifting weight and holding your body on the pole. If you use your rotator cuff muscles as prime movers they can and usually do get injured.
This is about prevention in the hopes that you will maintain healthy shoulders and not need rehabilitation.
I offer private pole lessons and video conference lessons feel free to email firstname.lastname@example.org. Text or call 410 868 7957 for more information.
The hardest thing for me is coordinating the foot flex and drop when the knee is bent. That might be easy for some and the grip might be harder. This is a great one to work your grip even if you don't think you'd ever air walk in a performance. Please go on both sides to give your arms and shoulders a break.
I can be reached at 410 868 7957 for video conference lessons.
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.