PoleB3auty started this discussion ·
I used to dance when I was 19 until I was 22 I stopped for awhile to do.the family thing I'm.now.26 and tryin to start pole all over again. Most of.it has come back with ease but I've noticed when invert or do a carasole (spelling) spin my wrists n forearm.has pain in it like no other ....any tips or advise ..just don't want to injure myself ..
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Kobajo84 ·
It's really hard to give you a solid answer as to what you're doing that could be contributing to the pain. Most often, what it being done involves wrist alignment. In the carousel spin- is the wrist of your bottom arm facing the ceiling? If so, then this is a common placement that causes pain. Try positioning the bottom arm hand with a thumb up grip. It will create a better alignment for the wrist area and shouldn't cause any pain in the forearm when done correctly. As far as the invert- there are many older ways of inverting that have been corrected because they are dangerous and can cause injury. There is a technique that engages muscles properly. It requires a well thought out tutorial- which I would recommend starting back up to purchase Veena's lessons here. She has great lessons that show you proper technique. Like I said, a lot has changed in the last 5 years in the industry. Pole has made way for a safer practice now than what it used to be like.
x2 what Kobajo84 said about bottom hand placement on the carousel spin. In general, my best advice without seeing what you're doing is this: check your alignment. If your wrists aren't neutral you're putting a lot of pressure and weight on them from a torqued position. Also, have you been working your way into things like the carousel and inverts? Many spins aren't necessarily beginner moves, and inverts certainly aren't. So even if you danced before it'd be a good idea to ease into it with proper conditioning (if you're not already).
Please tell me.what I'm.doing.wrong.....thanks so.much!!!
point your index finger down (flip off the floor). it doesn't appear that your wrist is totally neutral, that adjustment will make it so. Don't overwork split grip, and make sure you switch sides. Go slow and listen to your body. That's my best advice.
Veena correct me please if I am wrong but I think your hand placement for the lower hand is wrong. you should go into a split grip where the fingers point downwards (where the thumb is the highest) - its not me in the picture so please don't post it anywhere else (found it http://www.digi-pole.com/about-jolene/)
I'll.try the split.grip....thanks.girls!!! It's been awhile.since I've done pole I was 22 the last time.I.touched.a pole...so.much has.changed....thanks.again girls!
The problem with split grip and the bottom hand is that people want to actually grip with that hand when all it should be doing is pushing your body away from the pole. the entire grip is from that top arm. If you cannot do a one handed fireman or a proper chair spin then split grips should not be done.
Veena ·
Hi jlsampson! Often times people don't realize how much force is generated during a static spin. We need to work on strengthening the muscles of the hand, wrist, forearm and shoulders before working on static spins :) The girls have great advice! In your photo jlsampson your fully gripping the pole, this will stress the wrist. I teach 2 options for lower hand placement. 1. Is the grip shown in the photo posted by Nina. This is the correct alignment for the bottom hand. However when using this grip for spins you don't even need to grip the pole with all the fingers. Instead you can focus on using only the PALM of the hand to push away from the pole. Option 2 is a grip with the pole resting between the thumb and pointer finger, palm facing the floor. This lesson demonstrates both options and includes close ups too! https://www.studioveena.com/lessons/view/4f859429-2dbc-41f1-86e4-282a0ac37250
If you look at where the fleshy part of the thumb and side of hand meet there is an indentation....the pole should sit between that and run down to your middle finger.
Ajrt2118 ·
Have you tried strengthen training exercises? Either with a free weight in each hand or hand grippers like body builders use. Also, stretch, stretch , stretch the wrist. I just got some grippers myself and stretch a lot more. I'm working in handstands and stuff and wanna strength my wrist and my grip for pole.
@chemgoddess1 .. you're totally right ... I make the same mistake sometimes and it damn hurts like hell. also had a muscle torn in my lower arm because of that mistake .. I always have to remind myself that its not an actual grip but to push myself away from the pole.
One more thing I can add is that you really should be pulling down with that top arm, enough that you feel your shoulderblade pulling down behind your back. This will take a lot of the stress off your bottom hand/wrist. It's tough to do at first, but I would encourage you to work on it--it makes a huge difference (and also helps with strength for future tricks and spins) :)
Ajrt2118 can u describe some of the free weight exercises you do? Im working on wrist strength too.
Ajrt2118 ·
I found them on youtube but after watching veena's I realized they are the same. If you have access to her lessons, it the wrist strengthening ones. I started with a 10lb free weight but was up to a 20 at one point. However, I feel like the grippers have worked way faster for me and just stretching my wrist like 3 times a day. I have an adjustable gripper. I got it here in England. It starts at 10kg which I think is about 15 lbs. anything that works forearm isolation. That might be a search to use on Google or youtube.
