I need advice on inverting!

gawkpop started this discussion · 2/28/2011

Hey ladies! I'm very curious about your experiences with inverting. How long were you poling before you inverted? I am having loads of trouble with it... I've been doing Veena's strength training exercises, but I still get an almost painful strain in my lats when I pull my knees up to my chest to invert. Do you have any additional strength training exercises you'd recommend? Thanks!

10 replies

chemgoddess1 · 2/28/2011
I inverted way too early in my pole journey and ended up hurting myself. Now I lifted prior to starting pole so i had decent strength. This was also about 3 years ago when there was not a whole lot of great instruction. I wish I would have known about tuck inverts and control. As for how long it takes, it depends on how often you are working on your strength and starting point. Some it may take only about a month, some it may take 6 months or longer.
Veena · 2/28/2011
Everyone will move into inverts in their own time. Some never invert and there is nothing wrong with not inverting. Be sure that your not only doing the strength wor,k but are following the lessons in the order they are placed. This will also help you to build the strength and control of your body you need for inverting. Don't rush inverts. Once you have mastered pole climbs, holds and most spins then you can start working on inverts 🌸 Here is another lesson that will give you a few tips for working the abdominal Also feel free to take a look as the some of the other lessons like Inverted Crucifix...there are a few that can be learned without needing to invert, and I show you how. https://www.studioveena.com/lessons/view/4cbc4b23-b534-4d1a-9978-3b990ac37250
minicoopergrl · 2/28/2011
It took me 18mos to get my first one, then it was hit or miss for a very long time. I also had a 9mos hiatus due to pregnancy. Now im almost 5yrs in and the invert comes comfortably now. I did alot of push ups and alot of ab work to really help me out. Im now working on doing the invert in heels.
vamp79 · 3/1/2011
My advice is to take it easy. I hurt my back while inverting at the studio where I take classes and that set me back big time. It took almost 6 months to heal so I ended up taking longer to learn how to invert properly. I have been poling for 15 months and can now do a controlled basic invert. Some ladies can do it sooner and some take longer. Don't push too hard. The lessons here are perfect for gaining strength so if u have them try to go in order and u will get there.
pole fittie · 3/1/2011
make sure you are not grabbing the pole too high, as this causes you to have to lift yourself first. also concentrate on pulling the pole downwards and maintaining a strong upper body position. you should feel more like you are pivoting up rather than leaping. the mid back pain is either something you get or not. if you have it make sure to stretch it out before and after, heat works too. be sure to practice your inversions on both sides. this activates the upper body, and core muscles but spreads the back strain around! also, if it is extremely painful you will have to stop, let it heal, about 1-2 months and then start again slowly. i've been poling for 6 years. i have cronic mid back pain, left side, as well as 'stripper elbow' i try to switch from side to side, and use heat. but the most success, ie. pain relief comes from stopping that movement for a while. good luck!
gawkpop · 3/1/2011
Wow, thanks so much for your responses! I feel less discouraged now, knowing that it's normal for inverting to take a lot time to accomplish. Puma, my back pain is on the left side as well, and although I can't be sure, I think I the injury resulted from a tuck spin, which has the same sort of pulling up the knees action that a tuck invert does. I took a month of from poling, but perhaps that wasn't enough time... I will try to patient, because that's great advice, though the most difficult to follow sometimes! I'm thinking about getting a gym membership so I can use weight machines to gradually build up my strength, since going from the resistance band to lifting my legs up in a tuck seems to be a big jump for me. And may I ask Puma, what is stripper's elbow?
miss fern · 3/1/2011
Hey gawkpop, There are two articles on my pole blog that I think you might like... When Can I Go Upside Down? http://heartofpole.net/for-beginners/when-can-i-go-upside-down.html and Strength Training for Pole Dancers - FAQ http://heartofpole.net/health-fitness-beauty/strength-training-faq.html Hope they help! xx
Veena · 3/1/2011
Here is a SV Thread all about invert readiness 😉 https://www.studioveena.com/forums/view/Am_I_ready_for_an_inversion_2009-05-31_170937
pole fittie · 3/2/2011
stripper elbow is tennis elbow except sexier! :)
gawkpop · 3/2/2011
Amazing! Thanks so much for all this information, it is treasure to me. And fern sycamore, I have put your blog in my favourites. It's awesome!