Pole gal started this discussion ·
hi all, does any1 have any tips on how i can do the cross knee release? been polin for good few months now and in order for me 2 pass level 3 at my class i NEED 2 be abkle 2 do a cross knee release 🙁 i struggle with the pain aswel which also stops ke form going backwards, any help and advice on hw 2 get past this and do it would be greatly appreciated. xxx
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When I started, my instructor at the time said that you have to go through every swear word..once you've used the worst one you should be doing it! Basically (if you don't swear) you have to push through it hurting, once you're there it doesn't hurt and, as long as you continue to do it fairly regularly, it won't hurt as much each time and you will be more comfortable pushing through any pain quickly. The more you pause or back out the more painful it is. Xxx
Pole gal ·
i do tend 2 jump out of it pretty quickly, lol. i seem 2 hav a problem with gettin my leg straight in front of me 2 do it aswel, hw can i get my leg straight out or does not hav 2 be striaght out. am gna try puttin my bed underneath me and tryin it tht way, lol. xx
RoseMay ·
It's best to start from the floor first: lay in front of the pole, pole between the legs. Then bring the booty up and bring the legs in position for the CKR. From there you can practice holding it (without having to hold your full weight as the upper body rests on the ground) and pulling yourself up (in the beginning help with the hands). This should get you used to the pain. Also, once you start working on it up the pole, you don't have to go all the way back at first. In the beginning you can just lean back so that your upper body isn't even horizontal and you can even hold on with your hands in this position at first. Once you feel comfortable there work on slowly leaning all the way back. It's basically just a matter of doing it often enough so that it stops hurting :-) And the more you squeeze with the legs the less it hurts the skin.
Pole gal ·
i can can do pole sit ups from doin an invert, lol, its just the whole leaning back tht i find really sore. i dnt hav a high pain tollerence at all. xx
RoseMay ·
Well, as always, the more often you practice it the less it will hurt 😀
Pole gal ·
would the might grip thigh protectors help me with gettin teh confidence of doin it 1st as i think its fear aswel and lack of confidence. xx
Polegal, just have someone spot you the first few times. You will be surprised how easy it is actually!
I would try not to fo the thigh protector route. Once you try without them you may find you did not learn the proper engagement with your legs. They hold you in place not your skin and muscles. I agree with Lyme Lyte grab a spotter and keep working up to it. It will come 🥂
The cross knee release was my first transition to inverting, and it's still my go-to when I want to get upside down! If you can do a pole sit, this one shouldn't hurt too much. Some people like to have the foot of their bent leg resting on the knee of the straightened leg, but I don't. I bring my foot as far up to my hip as possible, because it feels far more secure for me that way. Much of your weight is going to be resisting just below your bent knee, which is where it may hurt the worst. It's a pretty sensistive area for a while! Straightening your other leg (usually that is my left leg, as I am right-side-dominant) helps to make sure your bent leg stays where it is supposed to. It provides the counter to the weight of your upper body. Generally, I prefer to go into CKR after a basic plank- straighten legs into the plank, then bend my right leg, and then drop back slowly. It can also help to grab on to the foot of your bent leg. I find this occasionally provides a little more stability if I'm feeling a bit weaker that day. I understand the frustration of pain- honestly, I find that it's usually an adjustment problem. You have to figure out exactly the right placement of the pole between your legs and on your knee in order for it to hurt less. I even found this with learning the Teddy! The right placement made all the difference (from horrible pain that I couldn't stand, to barely any pain at all)
What I found helpful at first was to hold my crossed foot and to really pull it towards the pole. This made my thigh grip more secure so I wasn't worried about falling even when the pain was awful!! Once you push through the pain a few times and know what to expect, try letting go of your foot and just using your thighs to hang on. You should be able to do it!
Pole gal ·
i struggle with a pole sit aswel 🙁 just the pulling on the top of my thigh. i bruised it on monday and its still quite tender u can see th bruises on my stretch marks aswel 🙁 xxx
Hmm, the top of your thigh? Normally the only thing that really grips when I do a pole sit is the inner thighs. Are you maybe twisting your legs inward very far? Also, if you tense your muscles, it tends to hurt a little less.
triki2u ·
OK, I teach this all day long. Key points: when you do a pole sit, you have to get your knees up as high ( close to the pole) as you can and your tail bone ON THE POLE before you ever let go. If your knee is bent across get it up as close to the pole and your tail bone on the pole. TAIL BONE ON THE POLE KNEES LOCKED AND HIGH. Without those you are on the floor. All pole moves have minimum two points that push/pull on the pole. For this, it is your knee(s) and your tail bone. What you might possibly bruise is your tail bone if done correctly. It you are super slim, possibly turn your inner thighs toward each other to engage your pelvis/glutes for additional hold.
CKR is my favorite "go to" move... Make sure you're not too far above the knee as your contact point. Definitely start by holding your foot on the bent knee--and try switching knees! I find one a more comfortable hold than the other.
Pole gal ·
Sorry shud of said its th top of the inside of my thigh, lol. xx
Definately try holding the foot of the bent/ crossed leg. It makes you trust yourself more and is also a great way to make sure you dont release your legs. A far a the pain is concerned, youre pretty much destined to have to deal with it. It will get less intense, just keep pushing through it.
I've found with people first learning the CKR, that it's much MUCH less painful for them if they pike their bodies and get the legs basically in the position they'll remain in, then ease the upper body back. It's the twisting of the skin that kills, and if your legs are already where they need to be and your grip is locked in, there won't be nearly as much twisting. Good luck! It's such a beautiful move. :)
A note from experience about keeping your tailbone protected: clench your butt cheeks together for all you're worth. Really. CLENCH THEM. If you're doing it right, your inside lower glutes will provide a nice little tripod for the pole to rest in, and your tailbone will be protected. Lots of pole moves don't feel so great, but there's no sense making them more painful than they need to be lol.
