Beyond Pole : Stretching And Flexibility
In-depth, tutorials to help you release and lengthen tight, stiff muscles.
![Getting Started Stretching [FREE]](https://www.studioveena.com/wp-content/uploads/2022/06/62a11f8a-42ec-4991-8dd4-0d06ac110005-00002.png)
Getting Started Stretching [FREE]
Welcome to the Stretching and Flexibility section of my tutorials. Things you'll need: Yoga mat (optional). Click here to purchase…
Childs Pose Stretch
This is a wonderful pose to finish any pole or back-bending session with. Muscles Lengthened: The muscles along the back…
Adductor Massage
This one makes me giggle a bit. This exercise is great if you're training for middle splits. Made up of…
Butterfly Stretch
Middle splits stretch: Muscles Lengthened: ADDUCTORS (GROIN AND INNER THIGHS)
Lying Butterfly
Middle splits stretch: Yes, it looks awkward, but it's effective. Muscles Lengthened: ABDUCTORS AND ADDUCTORS
Frog Stretch
Middle splits stretch: This stretch is not recommended for those with knee or hip issues. Muscles Lengthened: ADDUCTORS
Sitting V Straddle
Middle splits stretch: Pay close attention to the positioning of the pelvis in order to get the most out of…
Lying V Straddle
Middle split stretch: Try doing this against a wall as well for extra support. Muscles Lengthened: HAMSTRINGS / ADDUCTORS
Single Leg Split Stretch
This is a wonderful stretch to prep for Middle Splits. Not only that, it's a great stretch for the side…
Abductor Massage
Choose whichever massage feels best to you or try them all! The abductors are made up of 4 muscles: GLUTEUS…
Diamond Stretch
Muscles Lengthened: ABDUCTORS (GLUTES AND OUTER THIGHS)
Sitting Outer Thigh Stretch
This stretch is not recommended for those with knee issues. Muscles Lengthened: ABDUCTORS (OUTSIDE OF THIGH AND GLUTES), PIRIFORMIS
Lying Outer Thigh Stretch
Remember if a stretch doesn't work for your body, feel free to skip it. There are many stretches for every…
Calf Massage
This massage feels so good anytime, and it's great after those long sessions of wearing heels. The calves are made…
Calf Stretch
Muscles lengthened: Gastrocnemius (calf muscle)
Deep Calf Stretch
Remember you can use a step instead of the yoga block. Muscles lengthened: soleus.
Hamstring Massage
This massage is a staple of any splits stretch and any move that requires you to keep the legs straight…
Sitting Pike Stretch
Front split stretch: Remember that feeling the stretch is more important than how far you reach with your hands. Muscles…
Standing Pike Stretch
Front split stretch: Remember that rounding the back takes the focus off the hamstrings. Yes, you can stretch hamstrings with…
Sitting Figure 4 Stretch
Front split stretch: Start with this Figure 4 before working on the lying option. Remember that correct body positioning is…
Lying Leg Grab
Front split stretch: Working on straight legs while using this stretch is great for improving leg lines for inverts and…
Quadriceps Massage
This area is wonderful to roll before doing back bending. Quadriceps are made up of four muscles: vastus lateralis, vastus…
Hip Massage
This may look like the quadriceps massage, but instead we focus on staying up higher near the pelvis. The muscles…
Psoas Massage
This is a wonderful release for the psoas, a commonly tight hip flexor. If using a small ball is too…
Lunge or Front splits stretch
Front split stretch: This is a classic combination of stretches for working on front splits. Muscles Lengthened: HIP FLEXOR /…
Lying Figure 4 Stretch
Front split stretch: This is a wonderful stretch to target many muscles of the leg at one time. Remember that…
Z Sit Stretch
Middle split stretch: A wonderful way to work on increasing hip mobility. This stretch is also very helpful for improving…
Pigeon (Deep Lunge Stretch)
Front split stretch: This is another great stretch for working towards front splits and open hips. Muscles lengthened: hip flexors…
Lying Hip Flexor Stretch
Front split stretch: The main focus is the hip flexor known as the psoas, often referred to as the group…
Shin Massage
This feels great! Try this after working on climbs or before dancing to loosen up muscles. If these muscles are…
Foot Massage
No need to warm up! Do this massage anytime you like! Muscles targeted: FOOT ABDUCTOR HALLUCIS AND FOOT FLEXOR DIGITORUM…
Foot and Toe Stretches
This one feels so good after wearing heels or dancing on the balls of your feet! These can also be…
Back Massage
This can be done anytime. Remember to always avoid your lowest ribs if you turn to the side! Made up…
Low Back Massage
The Iliocostalis and Spinalis are fancy words for the lower back region, just above the pelvic crest (the nubbins you…
Knee Tuck
This is a spinal stretch. Muscles lengthened: lower back/glutes
Sitting Twist Stretch
Ballerina stretch: This is a spinal stretch and will increase spinal mobility. Muscles lengthened: abductors/latissimus.
Lying Twist Stretch
Ballerina stretch: Popping and cracking is a normal occurrence; pain is not okay! Muscles Lengthened: LATISSIMUS / ABDUCTORS
Reverse Bridge Stretch
My personal favorite is doing this as the Movement Stretch. This is a spinal stretch. Muscles lengthened: neck, scapula, back.
Cobra Stretch
Back bending stretch: Remember to start the stretch by reaching the chest forward. My favorite option is using the resistance…
Chest Massage
This feels so good before and after Ballerina and Back Bending. This massage targets: PECTORALIS MAJOR and PECTORALIS MINOR.
Half Bridge Stretch
Back bending stretch: This is a great stretch to perfect before moving on to the full Bridge AKA Back Bend/wheel…
Bow Stretch
Back bending stretch: You'll find several options to accommodate many levels of flexibility. Muscles Lengthened: CHEST / ABDOMINALS / HIP…
Neck Stretches
You can do these stretches and exercises any time of day, several times a day if you like. Make sure…
Shoulder Stand Pike Stretch or Plow
This stretch is known as Plow in yoga. Many floorwork moves can be done from this position. Try stretching the…
Chest Stretch
Back bending stretch: This stretch is also known as Fish pose in yoga. Upper and middle spinal mobility is increased…
Camel Stretch
Back bending stretch: If you have trouble lifting your head up, please watch the Neck stretch lesson for more help.…
Bridge Stretch or Wheel
Back bending stretch (obviously). Pay close attention to hand placement and how to use the hands and fingers. The yoga…
Advanced Ballerina Stretch
Back bending stretch: Always stay within your range of motion. These stretches will help improve R.O.M for moves like the…
Foot To Head Stretch
Back bending stretch: This is great training for Ballerina (Eagle) on and off the pole. If you're trying to reach…
Hand Massage
Give this massage a try at any time of day. This is a great massage to end your pole session…
Forearm Massage
This is an important stretch to focus on after pole sessions. It can help prevent carpal tunnel and tendonitis. Your…
Finger and Hand Stretch
These are great to work on after a warm-up, before you dance, or after a pole session! Muscles Lengthened: FINGERS,…
Forearm Extensor Stretch
This stretch can be done without the ball, but I find the ball is helpful if you struggle to feel…
Forearm Flexor Stretch
As always, do these stretches within your range of motion; never force this stretch. To keep your forearms happy, do…
Under Arm Massage
This massage feels amazing after training pole holds, climbs, or anything where you've pulled or held your body weight. The…
Wall Angels
You can also do these while lying on the floor. The goal of this "stretch" is more of a movement…
Shoulder Stretch
Back bending stretch: This is a nice stretch for the front of the shoulders and chest. Muscles Lengthened: CHEST, FRONT…
Twisted Shoulder Stretch
This is a lovely stretch for the shoulders! Muscles Lengthened: REAR DELTOID / RHOMBOIDS
Press Stretch using Pole or Wall
This is a great stretch to finish your pole session with! Muscles lengthened: shoulders, latissimus, forearms.
Up and Over Stretch
Be sure to take it slow and work only within your range of motion. If this exercise is painful at…
Overhead Stretch
If you can hold this stretch with the arms in line with the ears, you're ready to work on overhead…
Shoulder Clock Stretch
I'll show you how to use the pole or a wall for this stretch. Muscles lengthened: chest, shoulders, upper back,…
Triceps Massage
This massage is a nice way to relieve soreness after push-ups or moves like Tush Push or Knee Slides. The…
Triceps Stretch
This is a great stretch for after a pole session. This stretch can be helpful to work on when training…
Over Under Stretch
Never force this stretch; use a yoga strap if needed. Muscles lengthened: internal rotators of shoulders, triceps, rear delts, chest.
Upper Back Stretch
Technically, you're stretching the front of the body while increasing the mobility or bend of the thoracic spine (upper spine).…
Reverse Shoulder Stretch
Back bending stretch: This is a stretch for the spine and shoulders to help open the body for deeper back…
Shoulder and Upper Back Stretch
Back bending stretch: Depending on where tightness is found in the body, this might be felt more in the triceps…
Flowmotion Pelvic Tilt
The pelvic tilt is the first video in my Flowmotion series. You do not need to warm up before any…
Flowmotion Melt Stretch
This lesson will gently stretch the muscles along the back of the body. A warm-up is not needed before performing…
Flowmotion Sitting V
This lesson will gently stretch the muscles along the inner thigh, back of the legs, shoulders, and the side of…
Flowmotion Sitting Pike
This lesson will gently stretch the muscles along the back of the body. A warm-up is not needed before performing…
Flowmotion Reverse Bridge
This lesson will gently stretch the muscles along the back, between the shoulder blades, hip flexors, and quadriceps. A warm-up…
Flowmotion Lunge
This lesson will gently stretch the muscles along the back of the legs, glutes, calves, scapula, back, side of the…
Flowmotion Routine
I developed these tutorials before mobility training was a common aspect of fitness! This is a 19-minute routine that will…
Side Or Front Splits Routine
This is a 25-minute side splits routine for both left and right sides. Beginners should perform splits training one time…
Middle Splits Routine
This is a 23-minute middle splits routine. Beginners should perform middle splits training once per week. After two weeks or…
Back Mobility Routine
This is an 18-minute routine to strengthen, flex, and extend the muscles of the back, spine, shoulders, and hip flexors.…
Advanced Foot To Head
Back bending stretch: This is an advanced stretch that I have found helpful for working on reaching my foot to…