If you’re concern there is a physical problem, say from an injury, please see a doctor or PT. Feeling stuck, stiff, cracking, snapping and popping are normal as long as there isn’t sudden sharp, stabbing, numbness or tingling.

How long have you been pole dancing and how long have you been working on your hip strength and flexibility?

Are you following a program here, doing self-guided training or not currently a subscriber? No worries if you’re not a paid member, knowing what you’re working on and a little bit of exercise history will help me provide more guidance if needed.

For now, as long as you don’t have some preexisting condition, it sounds like you need to focus on strengthening your hips and also stretching. If you have access to my tutorials these exercise tutorials would be helpful.

V sit compressions

Clamshells

Hip external rotations

Lying V straddle

Butterfly stretch

If you’re interested in following along with a workout designed to improve this area here are some you can try.

I highly suggest this one, Hips and Pelvis routine https://www.studioveena.com/tutorial/hips-and-pelvis-routine-live-lesson-1810/

Here are some other good ones too.

Active middle splits routine https://www.studioveena.com/tutorial/active-middle-splits-routine-live-lesson-1574/

Tick tock leg routine https://www.studioveena.com/tutorial/ticktock-leg-routine-792/

Yoga block lower body work out https://www.studioveena.com/tutorial/yoga-block-lower-body-workout-live-lesson-695/