Hate stretching before a pole workout?

angelx33 started this discussion · 12/16/2008

Just like Veena mentioned before in the warm up cool down article, it is important to warm up before practicing on your pole to avoid major soreness, torn muscles and injuries. And most of us are too excited and we just want to get up on the pole and start doing spins and moves. But since i don't have the patience to stand there and stretch for ten, fifteen minutes i do my warming up using the pole. I put some nice up beat music and begin dancing around the pole (not doing any moves yet) to loosen up and get my heartbeat going faster. Dance around doing moves that include having to stretch both your arms and kicking your legs up and dance around for about ten to fifteen minutes. Here's a nice playlist that you can warm up to -- not sure if its your kind of music but It'll sure pump you up! : 😁 1.Private Dancer - Danny Fernandes 2.El Strip Club Remix - DJ Nelson, Erick Right 3.I love the way - Antonio Gabriel 4.Sexy - Shawn Desman 5.Private Dancer - Lil' Wayne 6.Follow My Lead - Massari 7.Tell Me - P. Diddy / Christina Aguilera 8.Conceited - Remy Martin 9.Bubble Pop Electric - Gwen Stefani 10.Lets Make Love - Deepside 11.Buttons - PCD 12.Girls Kiss Girls - Pittsburgh Slim 13.Lap Dance - N.E.R.D 14.Womanizer - Britney Spears 15.Clap with me - Akon

22 replies

Former member · 12/30/2008
awesome playlist angel!!!! i used to HATE stretching, thought it was such a waste of time (boy was i ignorant on that one) and all that jazz. i think stretching can grow on you though; i definitely feel it in my body when it's been a few days; it's like my body is itching for it or something- does that happen to anyone else??? i think too if you do partner stretching or do another activity like yoga with a friend then stretching can be less of an annoyance and a little bit more fun.
Sparklie · 12/30/2008
Yes, yes, and yes.... I love partner stretching. When done right you can get so much more out of your stretching regiment. As far as stretching everyday, I have to because I get restless if I don't, and, more importantly, I'm in pain if I don't. So I wind up stretching multiple times a day.
angelx33 · 12/30/2008
Thanks Taylor! =) yeah i didnt used to stretch before either. i had been waiting to get my pole for so long when i got it im like forget stretching ima just get on this thing and start learning some moves. but what i learned was its a majjjjjjjjjor pain in the ass if you dont stretch and warm up first cause i ended up pulling a muscle in my arm, which set me out of pole dancing for a day or two. anyway. ive begun to streatch more and more after loosening up my body and getting my heart rate up, since i want to be able to master the splits. 😜
pole-twista · 12/30/2008
I usually don't warm up or stretch ( i know i know.. 😐 ) but when I do I noticed a big diffrence One of my (many I like to make lists and I like challenges what can i say ) New Years Resolutions is to be able to doa full split so looks like will have to start taking my own advice and stretching everyday i have bought a couple of yoga dvds so won't get bored I can get pretty low into a split with left leg in front not very far with right leg leading ultimatly would like to ba able to do it all splits with either leg leading and straddle I know it's going to take dedication on my part, but I really want it so I think I'll make it happen 🥂
Former member · 12/30/2008
i think a lot of us have our new years resolutions to stretch more! 🙂 i actually went out and bought "the idiots guide to stretching" believe it or not!! i think it's cool that so many of us are trying to master the splits too!!! 👑 partner stretching definitely helps you gain more flexibility, when im at home, i ask my mom or my brother to push on my back with their feet while one of them is lying on the couch to help me stretch lol. angel, im the exact same way everytime i start to dance, im like a little kid, "i dont wanna!!!!!!!!!!!" but ultimately i think we'd be shorting ourselves if we didnt stretch. yoga dvds are awesome!! definitely helps keep your interest so you dont get bored. i think it's so beneficial too because it forces you to work on your breathing you know? i bet a lot of us forget to breathe when we're dancing, i know ive ended up making that "constipated" face when im working on a move because i've forgotten to breathe!
Veena · 12/30/2008
Hey some people DO read the articals 📚 This is a great thread. I rarely have time to do a proper warm up so I do the very same thing angel talks about. DANCE DANCE DANCE 😂 I have a bad right shoulder and whenever think I'm gonna save time and skip warming up...I always aggravate that shoulder. I always do shoulder rolls now no matter what! I use to skip stretching too. I hadn't done any stretching during the majority of my pregnancy so after I had Henry I felt like an old brittle board 😲 but now its one of my favorite things because I listened to my own advice (for once) and started stretching daily WOW, what a difference. 🤓 Oh and I love the "for dummies books" 🤓
Former member · 12/31/2008
it's so true though isn't it?? it's amazing how much more flexible you can get when you stretch everyday- when i first started stretching i couldn't touch my toes, i was barely able to reach my ankles, but now im reaching OVER my toes and nearly grabbing the bottoms of my feet! 🙂
pole-twista · 12/31/2008
I agree about the for dummies books they're easy to follow and very informative The biggest motivation for me to stretch everyday (even 5 mins is better than nothing at all ) will be how bad I want to be able to fully get into the split I have pretty strong legs as have always been either into running, basketball, horseback riding, ect dont really have the time for much of that anymore but still do alot of walking strong is good but my hamstrings are really tight I can touch my palms to the floor flat from a standing position without bending my knees, but i can feel a pull, not painful, but uncomfortable well i guess we have each other to motivate and support so hopefully we'lll all reach our goals in the coming year 🥂
Former member · 12/31/2008
isnt that a cool feeling being able to touch the floor with your palms flat? i was never able to do that until my friend and i pretended we'd become yoga masters; that lasted for about a minute; but i was able to do that once, it was so cool 🙂 i think youre right poles, we'll all motivate each other, yay!
pole-twista · 12/31/2008
ya i just did it to make sure am not bending kness it's not painful but def uncomfortable i heard thats how you should stretch to the point of being SLIGHTY uncomfortable (never should be painful and as said never should do any serious stretching without warming up correct muscles first) I have been trying to work on splits everyday maybe now that holidays are over will have more time to dedicate to this well HAPPY NEW YEARS AND BE SAFE!!! 🏛️ 🤓 🦇 🤓 😮 👽
Former member · 1/10/2009
yep, it should be slightly uncomfortable but NEVER painful. theres different types of stretching too- dynamic and static. dynamic is basically a warm up- like in veena's "warm up video" you do hip circles and wrist circles and stuff like that- gets the blood flowing and your muscles warm. static stretching is just that- you reach for your toes and hold it for 30 seconds for example. what you do on one side do on the other too- dont cheat yourself!! stretching is so worth it.
pole-twista · 1/10/2009
I have been strectching (not everyday like I know i should) more latelty since we have got on this subject and was so happy last night when I believe it paid off i was showing my BF this move that I had attempted before, but did'nt have enough flexibility to correctly place my foot/leg and i wasn't expecting to get it i was just getting into it to give him an idea of what it would look like if i was able to do it and next thing i know I'm in it!!!! 🥂 the moves is .. well picture sitting on the floor with legs open in front of you forming a V now picture bringing your upper body down towards the floor like your stretching except your on the pole in this positon with both feet on pole, one foot high, one low hands gripping in between feet don't know what its called maybe "split heel" theres a video on you tube and i think thats what she called it it's the same girl who has a clip named "superman for charlie" aslo a vid with something called "the marley" well anyway i was just so shocked 😮 and happy 🤸 as thought it would take months of stretching to acheive this 😀 ☀️ thanks for all the advice and encoragment!!!! GO TEAM VEENA!
Former member · 1/11/2009
congrats poles!!!!! that's absolutely so exciting!!!! congrats!!!!! im finding that stretching is such an amazing release; ive been heartbroken about a bad breakup for awhile and whenever i stretch its like a fantastic release because all of my concentration goes into it. in fact i might go stretch after this! 😎
pole-twista · 1/11/2009
Thanks Taylor! ☀️ Sorry to hear about the break-up 🙁 I can see how stretching, dancing ect would be a release When I'm really into the song/moment I am in my own world I tell my b/f I'm " in the zone " 🌈 It's probably what people who meditate feel totally in that moment not thinking about or worrying about money, work, relationships.. whatever just enjoying your body 😀 i have tried to explain to people when your dancing, or atleast me personally, you really have to be aware of your breathing and your body especially when doing more advanced stuff on the pole if your thinking of your bad day ect you could misplace a hand or leg and get hurt 😲 It's also why I like to write it just really makes you focus on one thing plus writting/dancing and things like that make me realize I have a healthy body/mind that I should be gratful for no matter what else is going on 🥂
Former member · 1/12/2009
i completely agree poles!!!! i love the 'zone', there's a fancy dancy psychology term for what we're talking about but i can't remember what it is. you really have to be aware of your breathing and your body especially when doing more advanced stuff on the pole if your thinking of your bad day ect you could misplace a hand or leg and get hurt absolutely. case in point: was mad that my poling sucked tonight, ended up getting bad rugburn on my knees cuz i wasn't paying attention during a move. 😈 😈
pole-twista · 1/12/2009
oh ya i have done that i get so frustrated trying to get something new (especially if i have been trying to get same move for a long time) that i just kind of throw myself at the pole with all this determination and no idea what i actually want my body to do i have walked away with some colorful bruises on hips ect this way i really want to try some new stuff right now but it's def a 2 sided story brain is saying "LetsGo!!!!" body is saying "No Way" think will relax now and maybe after work will jump on for litt;e bit (worked last night, but can't sleep) 🤸 I did do some strectching this morning though am trying to keep up with it 🙂 i notice a big diffrence between when im on pole b/c i am really in the mood for it, and when i'm on b/c i know i should be to maintain strength even easy moves can feel like work when not in the mood but when i get in that "zone" i amaze myself sometimes what i really want is some "outfits" for the pole i don't need anything outragous, just something a little fancier than short shorts and tank top i have some skirts/dresses and what not, but am looking for something i can wear for making vids thats playful ( i don't know about you, but the right clothes/shoes/lighting ect make me get into it that much more) without showing more than i'm comfortable with I liked Veenas bottoms in her most recent vid cute side "strings" 👍 i would like to order online but since you can't try on clothes /shoes before buying, i don't want to pay S&H, plus return shipping if it doesn't fit, and yet more S&H for the exchange clothes/shoes especially where i put on 10lbs over holidays/vacation 😲 (sizes are diffrent from designer to designer not to mention even if it fits, you may not like the way it looks) 🙄
pole-twista · 1/12/2009
besides foward fold (sitting with legs straight in front of you and bending at waist towards toes) does anyone know of any good strectches for tight hamstrings? also anyhting that will help me acheive full straddle/split would be appreciated ☀️ 🌸
Former member · 1/12/2009
i just kind of throw myself at the pole LOL i pictured something like scarlett o'hara THROWING herself into the pole in a fit of drama. how do you guys feel about the bruises you've gotten from practicing? when i first started i was like, "OH YEAH!!! MY TROPHY BRUISES! I EARNED THESE SUCKERS!" but now sometimes I get embarassed by them- like, "damn! that shouldn't be happening anymore!" brain is saying "LetsGo!!!!" body is saying "No Way" i love that, it's so true!! thats so true about being in the mood for it vs doing it just to do it- last night i wasn't really feeling it but knew i had enough time to practice so i did it- maybe that's why it was such a poor session. good luck finding cute outfits! i bet you anything halloween costume stores have major sales right now since its after the holidays and they probably need to get rid of stuff. the right music will make the entire pole session for me, i mainly dance in booty shorts and a sports bra just for more skin to stick on the pole; if i was dancing for someone i think its sexy to strip out of everyday clothes for some reason. maybe eventually ill get into outfits.
pole-twista · 1/15/2009
LOL i pictured something like scarlett o'hara THROWING herself into the pole in a fit of drama. its something like that but picture it a lot less gracful than anything that she would manage 😕 😂 how do you guys feel about the bruises you've gotten from practicing? when i first started i was like, "OH YEAH!!! MY TROPHY BRUISES! I EARNED THESE SUCKERS!" but now sometimes I get embarassed by them- like, "damn! that shouldn't be happening anymore!" i don't mind at all when i first started i was sooo bruised ankle to hip it actually hurt to walk after now even when i have a "Scarlet O'Hara Session" (when i just get like whatever lets just do this and throw myself at the mercy of the pole and see what happens) i dont get nearly as bruised as i did any bruises, cuts ( i cut myself alot with my own nails when doing half-handspring into basic butterfly) orwhatever i am proud to show them i earned them it means i got off my a$$ and tried something i took chances and i'm proud of my little war wounds its part of the process and i think even the really good dancers still get some bruising here and there they just cover it better 👑 👸
pole-twista · 1/15/2009
PS thanks Sascha the other night you said somehting about me strectching and i was like ya im going to atleast do that the whole day passed and i hadnt done anything than i thought of coming tothe forum the next day and if you asked having to say no i didnt get aound to it and i suddenly got motivated not crazy motivated but while i was watching tv for th enext hr or so everytime a commerial brak would come on i got on floor and strectched my boyfriend was like what are you doing?... its like 10at night... i actually felt so good after thanks for motivating me without even knowing it!!! 🌸 🌸 🌸
Former member · 1/15/2009
it means i got off my a$$ and tried something i took chances and i'm proud of my little war wounds ahhhhhh!!! i love how you phrased that!!!!! that's so true, so so so true!!!!!!! 😀 its part of the process i loved that comment too!!! ☀️
Buterflii · 4/1/2009
i like stretching, and now i'm doing more for pole anticipation 🙂 my bed is up on 2 cinder blocks so i can fit my huuge air conditioner under it, so i have my trunk on the side for a step. this is GREAT for stretching--just hop your leg up on the bed and you're off 🙂 my favorite is doing the 'T' stretch with my leg up after stretching the leg, turning around and reaching out straight with my arms for full body stretch. i also put my knee up on the trunk and lean over to do my lats/back, which for some reason always needs stretching. THEN i tied up coat-ties to the legs of my bed, and knotted them at different lengths, so i can leaaannn over and grab a hold of the thing for a fabulous stretch 🙂 see the red one? ...did u know the camera adds messy to your room?? 😉 its not quite this messy-looking lis http://i25.photobucket.com/albums/c72/LisaSays/bedstretching.jpg also, if you're lying in bed with your laptop (like i am all the time), put your leg up against the wall and pull it up towards a split and let it rest there for like, ever 🙂 feels great and takes advantage of the time