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How to improve flexibility?
Ok, I'm only new to pole dancing, just finished beginners classes before christmas and just like all of you, I'm hooked. I love it and I'm starting Intermediate on monday. CANT WAIT!!! https://www.studioveena.com/img/smilies/icon_cheers.gif
Anyway, that's not why I'm here, I just wanted to ask how all of you get so flexible?? I'm planning on getting an x-pole in a few weeks and will want to learn at home as well as the studio. I really want to become more flexible to be able to do advanced moves and the splits.
How did you become flexible? Did you watch DVD's, videos online, You Tube?? How do you know how to stretch for pole and how often do you do it? Is there a book or something or do you just learn at your studio? I'm hearing a lot about 'Pure Splits', is that any good? I will eventually buy some of Veena's lessons but I wanted more help as well, something I could follow to eventually be able to do what all of you girls (and guys) do……Thanks for your help. https://www.studioveena.com/img/smilies/icon_heart1.gif
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23 Replies
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Welcome Geekalicious! Well, Veena's lesson are the best, really! I also do Yoga. I took classes years ago, so now I just do them on my own. I also have "On Demand" on my TV and there are lots of free yoga "classes". I stretch whenever possible. Usually while watching the news. I may even be standing up cooking and stretch something. I will stretch my hands and forearms while at a red light. You get the picture. There are tons of videos out there and I'm sure my fellow Veener's can recommend some great ones. There is probably a thread here that already lists some. Try using the "Search StudioVeena.com" button, too.
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Hi and welcome! Good to hear your excited voice about flexibility and pole:). Have you been taught any of the basic stretches at your studio or are you really just starting out now?
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Hi Lina,
Well I have been taught some of the basics, the simple stretches we do before and after poling. But I don't think those are going to help me achieve my splits and moves such as the music box.
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It's a little difficult to say since we don't know which those stretches are, but I've go the feeling that they are going to help you towards splits etc more than you think. The thing is that if you are continously going to become more and more flexible you have to go deeper and deeper into those stretches. If you don't do so, you'll just maintain the flexibility that you have at the moment.
Important though is not to overwork it either. You should not push yourself hard every day for example because it's most probably going to give you problems instead of bendyness. I'd recommend, since you're a beginner of flexibility training, that you do a deeper stretch (then you have to be warmed up well!) once a week as a start, and the other days you can do lighter stretching when you don't go for pushing yourself much. You can do these without a warm up actually, but again remember, don't push yourself hard! Lighter stretches can be done several times a day if you're lucky to have the time for it.
And a general advice, don't bounce when you're stretching – it can lead to pulled muscles https://www.studioveena.com/img/smilies/icon_e_sad.gif.
I have not taken Veenas lessons, but everyone is talking well about them so I definitely think it will be worth the price for you to have a guide.
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Thanks for the help. I'm going to try and follow your and see if it works, i'm sure i'll get there eventually. https://www.studioveena.com/img/smilies/icon_e_smile.gif Think I might have to join veena's lessons. It does have flexibility videos doesn't it? As well as how to do specific moves?
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Yes for everything, just go to "LESSONS" and have a look. I counted 39 vids only for stretching. Must be a few hundred in total so I don't think you'll be idle:). There's a couple of free samples in the first section.
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https://www.studioveena.com/videos/view/50e4694e-a85c-4fa0-8e66-61940ac37250
Check out this video! It is Veena's new 30 day take off and it is pretty awesome. This is a great way to get started at home. Also Veena has stretching lessons and even routines to get your front or middle splits. In addition there are stregnth, conditioning, hoop, lapdance, and of course POLE lessons. She breaks everything down and has a very safety oriented instruction. Honestly for the price it is unbeatable. Veena is also always willing to answer questions and help in any way she can.
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Thank you, i'll go and check it out. 😀
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Veena’s lessons are a great resource. There are also a lot of good stretching DVD’s out there. I have had good luck with Alethea Austin’s Stretching for Pole and Pure Splits too.
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Hi! Yes there are many individual stretching lessons in addition to those I have 3 flexibility routines. the routines are all about 20 minutes long! 2 routines for the splits and 1 for back mobility.
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Besides Veena’s and Alethea’s lessons, there’s a DVD called resistance stretching by Dara Torres or “the genius of flexibility” book by Bob Cooley. You can order them on amazon. 5 months ago I couldn’t touch my toes. Now I go flat in splits on the floor. Good luck!
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Wow, Ly, I didn't know that resistance stretching could have such a great response. I do have the "genuis of flexibility" book, but I wasn't very good sticking with it. Maybe I should revisit…
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Jivete, it’s a very good book. Stick to it and you’ll see the results 😉
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AAAGGGGHHHHH!! I just found that there is an app for Dara Torres Resistance Stretching!!
https://itunes.apple.com/us/app/resistance-stretching-dara/id394928840?mt=8
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I did a lot of resistance stretching while getting my splits and I think that is why I was able to get them in 8 weeks…..that plus the foam roller.
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Hello Geekalicious,
As a classically trained pilates student and teacher for 10 years I have attributed my "flexibility" to Pilates. I would recommend that you invest the time to find a Classical trained Pilates studio in your area. Pilates is a form of excercise that provides both an eccentric and concentric contraction on the muscle thus causing an even lengthened toned muscle. As well the joint where the muscle either crosses or inserts to will become more supple thus allowing for more ROM (range of motion). Studio Veena's flexibility lessons incorporate much of the Pilates principles and would be an excellent start for you. Sometimes the reason(s) for not being able to do the "splits" is not because our "hamstrings" aren't stretchy enough. It can be either a tighter low back, hip joint, tight quads, shortened psoas on one side etc. The body is very intricate and integrated and to just focus on one muscle group is not always the answer. I hope this helps and by no means do I claim to be an expert at Pilates. I just know the Pilates method works and have seen many people's bodies become supple through time.
I am and always will be a "learning student" of the Pilates work and of the pole work now. What is so interesting is when you try a more advanced move whether it be in Pilates or on the pole we may find ourselves with work to do. Why? Because the body is a whole and must work together concisely and accurately to execute these moves with flow, strength and agility. And that challenge is what brings many of us back to that damn pole time and time again! Thank goodness though;)
c
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Hi again,
I will add that the "Genius of Flexibility" book by Bob Cooley is a great resource as many of the shapes he creates for the stretches are the shapes our body makes while using the Pilates apparatuses. I will suggest this book if people cannot afford to take equipment classes at a Pilates studio. Another resource I recommend is by my teacher Brooke Siler "The Pilates Body".
Enjoy.
c
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Yeah dustbunny, I hear a lot of good reviews about those Alethea Austin DVD's, think I should invest on one of them for a start, see how that goes. 😀 And as soon as I get my pole I am going to get a month of Veena's lessons……Veena, you make it look so easy!!!
WOW, it took you just 5 months to get your splits with the book Ly?? So amazing, hope I can do that, thanks for the advice. Going to read a bit about that book, 😀
Oh and I am also going to see about that app, it could come on handy on my phone.
Oh and thanks CCRockstar, I'll start with veena's lessons and progress from there, and if i get really into it ill start pilates. I was also thinking about yoga, is there much difference?
Thanks again….https://www.studioveena.com/img/smilies/icon_heart1.gif
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Hi Geekalicious,
I personally practice Moksha Yoga (in canada) it is yoga done in a heated room. I practice it atleast 2-3 a week.
People ask me that question all the time.
The long of the short is this…
While yoga and traditional Pilates both aim toward developing a healthy connection between the body, mind and spirit, the two disciplines originate from distinct pedagogical models (teaching). How these disciplines develop the mind-body benefits differs greatly in the philosophy and method of each. Basically it becomes down to comparing one point within the two disciplines. There are many differences so I'll only speak on the "flexibility" point as this is where the dialogue has begun.
Traditional Pilates emphasizes flowing movement and smooth transitions, almost with a gymnast like energy; yoga most often holds specific physical poses for developing mental concentration and physical conditioning. Traditional Pilates includes specifically designed apparatuses to lend support, alignment and structure to the body when practicing exercises; yoga does not conventionally included apparatuses, although know a days yoga is lending itself to more "accesories". To an untrained eye many pilates exercises resemble yoga poses, but ultimately pure classical pilates aims to strengthen the mind, body and sprirt while consistently emphasizing control, precision, concentration within the physical conditioning of the body. It is this point that I believe practicing Pilates lends itself beautifully to the art of pole work. In pole, the body is demanded to flow with control, precision and ultimately with amazing strength and flexibility.
But I still practice my yoga:)
c
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Oh thanks for explaining it so clearly CCRockstar, so I think I would enjoy pilates a lot more than yoga. Im not really into staying in one place for too long. 🙂 Thank you.
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Hi Geekalicious,
Yes, I do think the Pilates lends itself well to poling. I have often translated my body shapes (espeially inverted) to what I know in Pilates. Veena speaks to this with a hollow back, arched back, hip lifted, where you look is important etc. Body awareness in space is a huge bonus to poling and understanding how to create levers in the body with arms, the legs, hips etc is very helpful.
All the best.
cc
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I have been trying to get my splits flat for a while. I started stretching with my foam roller for oversplits and this had helped more than anything!!! My thinking was that you had to flat splits before working on oversplits, but you don’t! Try it and you will see!!!
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thanks everyone! 🙂
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