I'm going to quote a post that I read before I started poling from another group/site/forum that I haunt. I have alwaus remembered and tried to keep in mind everything said here and have found it quite helpful.
_________________________________
1) Always stretch before you pole dance. Especially your shoulders, arms, hips, legs, and core. Give yourself at least a good 10 minutes to stretch and warm up first, or you will be at high ricks for pulling something. (I know many girls who have not warmed up, pulled something on accident doing a regular trick, and couldn't pull dance for 2 years because of it)
2) Don't practice/dance alone--and if you do, at least have a phone very close nearby, so that if you do get hurt, you can call for help. But friends are always best--and they're awesome cheerleaders for you too!
3) Don't be limp--always try to engage whatever muscles you're using (usually your shoulders) instead of being dead, limp weight on the pole. This is another sure-fire way to hurt yourself. There is a way to "hang" while still engaging. You don't have to pull yourself up with your arms, but be aware of which muscles you should at least flex/tighten during tricks.
http://suicidegirls.com/groups/5167553/
http://suicidegirls.com/groups/Aerial+Dance/topics/317090/#
You:
1) Always stretch before you pole dance. Especially your shoulders, arms, hips, legs, and core. Give yourself at least a good 10 minutes to stretch and warm up first, or you will be at high ricks for pulling something. (I know many girls who have not warmed up, pulled something on accident doing a regular trick, and couldn't pull dance for 2 years because of it)
2) Don't practice/dance alone--and if you do, at least have a phone very close nearby, so that if you do get hurt, you can call for help. But friends are always best--and they're awesome cheerleaders for you too!
3) Don't be limp--always try to engage whatever muscles you're using (usually your shoulders) instead of being dead, limp weight on the pole. This is another sure-fire way to hurt yourself. There is a way to "hang" while still engaging. You don't have to pull yourself up with your arms, but be aware of which muscles you should at least flex/tighten during tricks.
4) Start slow, and push your limits gradually. While many people are absolutely gorgeous in their gallery of tricks, remember that they have been doing this for years and that many of those tricks are very complex and take strength and knowledge about pole. If you are just starting out, begin with more basic spins (like the front hook) and work your way up to the more complex ones. Don't go upside down until you are comfortable on the pole, have good shoulder and leg strength, and have a person to spot you!
5) If anything hurts, stop. Especially if you are hurting on your inside forearms--this may be a sign of early tendonitis, and if you continue tricks it could get really bad and become chronic. But really, if ANYWHERE hurts, stop and take care of your body. In fact, come here and let us know and maybe we can give you tips on how to modify the trick so that it doesn't hurt you.
The Pole and Other Aerial Equipment:
1) NO rings! They scratch the crap out of your pole (and also the lyra). If it's possible, take off all rings and metal bracelets before getting on the pole. the same thing goes with the silks and ropes; rings and even anklets and bracelets should be taken off before practice. Not only can they rip or damage your eqipment, they could catch or get hooked on to something and you could really hurt yourself.
2) No lotion, if you can avoid it. It makes the pole very slippery and it's hard to get off once it's on there. Try not to put lotion on your body the day you pole dance, and if you do, wash it off (or at least your hands) pretty well--also just as a curtosy to others who will use it and so that you don't fly off the pole as well.
3) Keep it clean! Wipe your pole down with a tiny bit of alcohol on a cloth after use. This will keep it dry and clean up the oils from your body from seeping in too much. But don't OVER clean it or use too much alcohol, because natural oils are good for the pole to some extent.
Silks and ropes can also get a bit funky...(you do sweat on them!)...when you are done dancing, give them a quick spritz with Febreeze to keep them from smelling mildewy. (nothing is more distracting than a bad odor when you are trying to practice!)
4) Give your equipment a quick check-up. If you are using a pole, make sure it is secured at the base and top. For fabrics and ropes, look through them carefully and make sure there are no rips, tears, or visible signs of excess wear. (replace them if there is!) Also check your rigging component for signs of wear and make sure it is not coming loose. Your pole should be checked EACH SESSION (ie. if you walk away and return your pole could have shifted or settled and you should give it a tug or test your weight on it to make sure it is secure!)
____________________________________
:) hope some of that helps! I've always found that it's a pretty good guide for me.
