I need help with flexibility

sosagely started this discussion · 4/11/2010

I've been doing pole for going on 3 months now (dancing at a local studio and at home). I've noticed that the most beautiful polers are those that are very flexible. I want to get there but am kind of lost when it comes to great stretches for flexibility. I also don't know how often or even how to effectively stretch. Is there a Veena lesson on stretching somewhere? Can everyone share their stretching schedule with me? I have two definate goals for the year 1. do the splits 2. Get good enough to dance in my studios recitals, open houses, etc. You can help me with both! 🙂 😀

16 replies

megs982 · 4/12/2010
For the splits, what i do..and what i have my girls i coach (little girls cheer ect) is to hold your splits as far as you can get down..and each time after try and go a little farther and a little longer..it takes some time but you will definetly get there! For the flexibility part..Personally i use my pole. If you can do a good elbow stand, thats a great way to start. Just lower your legs having the pole hold your bottom up and try and stretch those muscles with your feet going to your head.. Im sure others have some more wonderfull tips for this as well!
Veena · 4/12/2010
I do have a good set of full body stretches at the end of the cool down. So check those out if your taking the lessons. You may have noticed I recently add a stretching section. I have a few in there right now. I'll be adding many, many more, for the whole body. You can stretch everyday...ALWAYS WARM UP FIRST don't over stretch and breath. This is old and may help a little for now. http://www.youtube.com/watch?v=RZMEGqdgGRs
sosagely · 4/12/2010
oooo Megs! That elbow stand stretch sounds good! I'm definately going to try it! Veena- I hadn't noticed that you added stretching but Yay!!! that's exactly what I was hoping for! Thank you!
CheeryBomb · 4/12/2010
Sosagely-I have started using a stretching video from Stacey Nemour. I got her information from someone else here at StudioVeena. (I can't remember which forum though) Stacey is a Kung Fu master, and she has some great ideas. I have only done it a few times but I can feel a difference. I'm working on getting up to everyday or even twice a day. The video is only $9.95 to download it from her website or you can purchase the DVD and have it mailed to you (I just bought the digital download because it's less expensive) The name of the video is 'Secrets of Splits & Flexibility'. Best of luck to you. 😬 http://staceynemour.com/index.html
Journey · 4/12/2010
PoleSkivvies just did an interview with a martial artist that does a lot with stretching - Mark Rosenberg. He has a website (howtostretch.com) and a YouTube channel (howtostretch). I haven't been to the website, but I've been watching his YouTube vids and he's got a lot of good stretches.
Mary Ellyn · 4/14/2010
http://www.HowTOStrech.com is a great site! There are several good stretch routines for the splits online but you must improve flexibility of the entire body in order to increase stretching so don't just try to stretch your legs, thighs, groin to get the splits...you have to do a full body stretch program.
SissyBuns · 4/14/2010
Sosagely-I have started using a stretching video from Stacey Nemour. I got her information from someone else here at StudioVeena. (I can't remember which forum though) Stacey is a Kung Fu master, and she has some great ideas. I have only done it a few times but I can feel a difference. I'm working on getting up to everyday or even twice a day. The video is only $9.95 to download it from her website or you can purchase the DVD and have it mailed to you (I just bought the digital download because it's less expensive) The name of the video is 'Secrets of Splits & Flexibility'. Best of luck to you. 😬 http://staceynemour.com/index.html I just started using this same DVD this past weekend and I was just about to mention it LOL. I got it from a fellow Veener (Good looking out kklove!) when I had my surgery a few months ago and the stretches are awesome! I'm going to do it everyday and get my full flexy on!
verucablue · 4/14/2010
haha...totally forgot I have this dvd too...must bust it out this weekend. I have been really bad about stretching at home but I really need to. After my pilates sessions I am sooooo much more flexible but I need to really make it a priority AND a daily practice!
PoleSkivvies · 4/20/2010
I am totally working on the splits thing, too. I've had this annoying hamstring pain for months, but when I do my prep stretches for center splits, it goes away. So, I guess that tells me where my muscles are really locked! Does anyone else get knee pain from attempting center splits? Something in my right knee does not want to give, so I proceed very cautiously and slowly, but I'm wondering if there are other stretches I can do to help it release.
Veena · 4/20/2010
Hamstring pain? Well that's not good. Is it from a previous injury? If the knee pain is along the inside of the leg, it could be your Adductors/inside of thigh, are tight. Also the pains both hamstring and knee could be due to not warming up enough before stretching.....
CheeryBomb · 4/20/2010
Does anyone else get knee pain from attempting center splits? Something in my right knee does not want to give, so I proceed very cautiously and slowly, but I'm wondering if there are other stretches I can do to help it release. Yes, actually on Stacey Nemour's splits video, she does show a knee stretch. You would just lay down on you back and rotate you lower legs around in all directions keeping the rest of your body stationary. You can place your hands under your bum for stability or you can keep them at your sides. I know it sounds weird, but you could start by rotating (from the knee down) both legs inward leading with your feet. Do this for a bit and then rotate them outward. Then both to the right, and then both to the left. It stretches and loosens up the knees and warms up the muscles around the knees. I hope this explanation was clear enough 🙂 It's kind of hard to describe. Best of luck to you. 👍
PoleSkivvies · 4/20/2010
@Veena - I'm just at a computer too much, plus the seat of my car is too big for me (you wouldn't believe the number of pillow I have to add to fill up that bucket seat!), so it just hits wrong and, eventually, the muscles started flipping out. @CheeryBomb - thank you! I'll give that stretch a try!
2dyzzi · 4/20/2010
I think I suffer from the same right knee pain PoleSkivvies! Even after a good warm up. I specifically feel it at my pes anserine if you have any specific suggestions for this Veena...
Veena · 4/20/2010
2dyzzi Are you saying you think its Pes Anserinus Bursitis/inflammation? If its something that has been a problem for sometime now you should go to the DR. And remember, even if the pain is in the knee, that doesn't mean its coming from the knee, it could be problem with the hip, spine, ankle, bodies are funny that way. If its something that doesn't improve see a DR. 🌸 And yes Poleskivvies, sitting can be a bitch on your body....boooo. 😢
2dyzzi · 4/21/2010
Oh no its definitely not bursitis. The only time I feel the pain is when I practice my center splits (specifically part my legs and lean forward). Its as if 95% of the stretch/tension I feel is at my right pes anserine. Sharp tug right at that point! I guess I can just keep gentley practicing?? I'm just open to other suggestions. *sigh* Anyways you ladies with your splits are my heros!
Charlee · 5/4/2010
YOGA! I've been doing yoga far longer than pole dancing and I feel they compliment each other perfectly.