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I find straddles impossible!!
HELP!!
I am completely unable to hold a straddle position – on the floor or in the air. For instance, when we sit with our legs stretched in a V in class during stretch, I physically can not lean forward in it, and end up holding myself upright with my hands behind me. If I try and go forward my back completely rounds out and even then I don't get into it properly.
So I was wondering if any other Veeners had this issue or if anyone could tell me what was wrong with me!? Is it my back, my legs or my hip flexors that is causing me this grief!?
Is it an issue of flexibility? Becuase honestly it's kind of embarassing and I just want to be able to do it!
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25 Replies
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I have that same problem!! And its so frustrating because you see all these beautiful poledancers just reach their legs and knees close to their upperbodies. I found out that its my hamstrings thats the problem. If I bend my knees and sit in a V, I can go all the way down to the floor with my upperbody. If you can do that, I think its your hamstrings aswell and then it is a flexibility problem. Veena told me to foamroll, and then use these 5 stretching lessons (theyre in order) start with https://www.studioveena.com/lessons/view/4de63270-34c8-4e99-9706-02410ac37250 and finish with https://www.studioveena.com/lessons/view/4de63270-34c8-4e99-9706-02410ac37250
I hope it helps! I feel alot of progress after doing this for a couple of months, twice a week, Im half way down.
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Also, when doing the sitting V stretch, I found it to be helpfull to sit in a V with a pole between my legs. That way I can grap the pole and slowly pull my self further down. Its easier then having to use my hands on my back.
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ahh thankyou so much for your reply! So I sat on my knees and went in a V and lowered my upper body and I could almost go all the way down – there was slight discomfort in my inner thighs and hip flexors. So I'm thinking it is probably a combination of all three.
Foam rolling and stretching out those areas it is! Let me know how you go on with it, it will be nice to keep up with someone else's progress!
xx
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Then its definetely just a flexibility problem and that can be fixed! 😀 Im planning on posting progress pictures, but I havet gotten to that. I'll post some progress soon 🙂
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You gotta stretch everything in the area: tush, outer/inner hips, hammies, calves, low back, sides, etc.)
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I'm glad the stretches are working for you Steffie! Talliacachild, the middle splits routine would be helpful because it stretches so many muscle group. You don't have to be close to the middle splits to do this routine. https://www.studioveena.com/img/smilies/icon_flower.gif
Here it is for you. https://www.studioveena.com/lessons/view/4e2d837d-6f9c-46f6-93df-22110ac37250
Keep in mind too that you don't have to have super flexibility to have a nice looking aerial V! Much of it can be more of an "illusion" done with the right hip and leg placement. I cover this in the Straight Edge V lessons. https://www.studioveena.com/lessons/view/4d10f457-834c-45b0-8448-3b550ac37250
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I had it too!
For me it was a combination of:
1. Lack of flexibility (which the other girls covered)
2. Improper alignment, see here where he covers it:
http://www.stadion.com/stretching_splits.html3. Weak back muscles – at some point I could do a nice straddle if someone pushed me down, but I couldn't hold myself in that position (which, of course, you have to do on the pole). Part of the problem was that my back muscles weren't strong enough to hold my back straight while I rotate my pelvis, so I would just fold forward from the waist instead of stretching my straddle (I don't know if it makes sense).
The muscles you use for that are the ones you use when you try to sit straight in your chair. I don't know which specific exercise strengthen them – we do a lot of related work around the area. Maybe Veena can help.
When you do the straddle stretch, imagine that you want to stick your b*tt (sorry) out – it will give you a good idea which muscles I'm talking about, and the proper movement during the stretch. It will be hard at first (my GOD, so hard), but it will improve with time.
4. Weak turnout muscles – again, same problem – can do the straddle if someone is rotating my legs to the position from the article in #2 and pushing me down, can't do it on my own/ in the air. In order to be able to do it hands-free, you need to get used to rotating your legs from the hips and opening them using your muscles.
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They really af Veena 😀
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Thanks Veena, I think I might subscribe to the lessons just to get the stretch routines! I can get somewhat of an aerial V if I lift straight up – I assume it's because I cheat a little and use my abs to pull my legs up and then it's just a matter of turning themout at the hip. They don't come up that high, but high enough to look nice. But one move we're doing in class is going from (http://poledancedictionary.com/moves/245/floater/) that, to the V. so it requires a bit of quad strength. I'm findign the transition incredibly difficult.
Thanks LillyBilly for that link! I've now bookmarked it.
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I have a difficult time myself. I’ve tried to listen to my body to figure out the issue. I’ve ascertained it’s all about back flexibility. I can tuck up and hold myself with minimal exertion but as soon as I try to tilt back I feel a lot of tightness in my back. I bought Alathea Austin’s stretching DVDs, so I’m hoping that helps.
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@mkalis let me know if they do! The in-laws gave me some money for my bday and I've been eyeing them, but not sure if I want to commit. Will be lovely to know your thoughts
I have a feeling it's back flexibility too… oh who am I kidding. I'm so un-bendy it could be everything!
xx
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I did the Pure Splits DVD yesterday and while I don't think it was perfect, it did give me some new stretches to try. Some "beginner" stretches were so difficult I couldn't even do them. As she says in her video, she has worked daily for three years on her flexibility. Obviously I know that flexibility is something not easily attained. The DVD starts with some kicks, cowboy stretches and then moved into a straddle on the floor. She's like "oh, now just open your legs and get a good stretch" which she promptly gets them to 180 degrees. I'm feeling discouraged because I can go half that and am struggling. We all know that sh'se super flexy and maybe this sounds weird, but I wish that she made herself seem less flexible and demonstrate more "beginner" stretches because we're starting out nowhere near her level. Does that make any sense at all? Haha!
Nonetheless, the DVD provided a variety of stretches and I felt like my hamstrings and hip flexors were far less tight afterwards. I'm going to try the Stretching for Pole today and I'll let you know how it goes 🙂
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If any of you are looking for videos that have options for decreasing AND increase difficulty of a stretch, check out the Individual stretches here and the 3 routines as well. https://www.studioveena.com/img/smilies/icon_cheers.gif
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I'm super un-flexy and I much prefer Veena's stretching routines to Alethea's. Veena spends a significant amount of time preparing you for the straddle based stretches whereas Alethea uses them more as the starting point. I would probaby say Veena's routines are great for beginner-intermediate stretchers and Alethea's are more aimed at intermediate-advanced stretchers.
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Thanks for the feedback guys, I think you've sold me on Veena's vids!
That's a bit disappointing about Alethea's vids. You would think that as an instructor she would know not everyone is at that level already? Oh well. I guess I'll wait til I can do basic flexy stuff before I invest in them
xx
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I found when your sitting in a straddle, lift your arms straight up next to your ears and stretch up trying to lengthen your back. Then, fold over at the hips, keeping your back straight. Even if u can only go forwards a little bit, hold it there and gradually you’ll get lower!
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Oh, another tip that's helpful for the original problem described is to sit on something (ie. a yoga block, pillow, folded blanket). Having your hips raised slightly will help you hold the straddle position without having to rely on your arms for support. It will also allow you to start working on folding forward by rotating from the hips instead of rounding through the back.
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I have the exact same problem! I never can feel a stretch in my legs while in a straddle – only in my lower back. It’s almost impossible for me to rotate my pelvis so I can go forward. I always sit on a rolled up blanket when I do the straddle stretch and only then can I feel the stretch in my legs. I do not think this is a hamstring problem for me bc I can get all the way down with a flat back in the pike position. I really think its a back issue for me. If I sit up straight in a straddle (with no blanket), my back immediately begins to tire from the work required. I had a really bad case of shingles a few years back and ever since then, my back muscles are all sorts of messed up! Thinking of seeing a chiropractor…but I’m nervous about going :-). I constantly foam roll my back, which seems to help before I do the straddle stretch.
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Gah I have that problem too! I even find it difficult to keep my back straight when I sit on the ground with my legs stretched out straight in front of me. I feel like it takes all my strength to just hold back my lower back up, and if I lean forward even a little, it just collapses into a fold. Gah, so annoying!
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A friend of mine used to say that our modern way of life – the fact that we sit all day, useally with rounded back and bad posture – is causing our muscles to be extremely weak, which is why so many people can't sit in a straddle straight.
Try to just sit straigt in a straddle, while holding your hands extended to the sides in the air.
Also, the move where you sit, hold your heels with bent legs and try to straighten them in the air in straddle position while keeping your balance has taught be a lot about using my back muscles.
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LillyBilly I definitely think its a back weakness thing too – I'm in physio atm for an overuse shoulder injury and my physio mentioned that my posture has caused some muscles in my back to weaken. That was upper back but I assume it would affect the whole back…I'm going to ask him at my next appt on Friday actually…
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I hope your shoulder gets better soon…
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Which of Veena's lessons should you focus on for your lower back?
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Oops, I realise I didn't include the second part of my question. I remember reading a comment of Veena's somewhere that was along the lines of running and strength training can decrease flexibility if you don't stretch it out properly (please correct me if that's wrong)
I'm wondering, with the back strengthening exercises, would this come into it too? So if you focused too much on strengthening and not stretch training, could you still have trouble improving your straddle?
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@Tali Kat – i didn't read that, but I definitely blame running for my legs being so tight. Running and strength training would shorten your muscles, so I'm assuming that would decrease flexibility if you don't re-lengthen them.
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