Tips on sticking out my chest...

Mindy4pole started this discussion · 5/11/2010

I feel so silly posting this question, but I can't seem to get it the way I want!!! There is a certain posture that a lot of the really good pole girls have... especially those who've danced "professionally"... 😉 They stick their chests out and get this really nice curve in their backs. It looks so good... and my body just doesn't want to do it!! I've got "tall girl syndrome" -- I tend to slouch to disguise my height, and my chest collapses in. I work a lot on standing tall and sticking out my chest, but my body just doesn't want to do it. Any ideas/tips from you ladies out there? How do I get my "girls" out there?? Any particular exercises you do that help? Please tell me I'm not the only one with this problem!!! LOL!! 😂 Mindy

6 replies

chemgoddess1 · 5/11/2010
I have the same issue. Because of my height and my job most of my work involves me standing at counters that are on the short side, hence my shoulders are rounded. On top of that I have fairly inflexible shoulders and back, which I have been trying to work on. Some people are just graced genetically with that curve...I am not.
AnjilsBaby · 5/11/2010
im not super tall (5'6") but i do have large ladies up top, so my back slumps over naturally from the weight in the front, one thing i did that really helped me be able to correct my posture and everything was taking belly dancing classes. i learned how to lift my rib cage and better overall muscle control in my stomach and back. maybe belly dancing classes would help you guys along too. i hope that helps
MommaBear · 5/11/2010
This is an aspect of pole dancing that I have a hard time with too. Shoulders back, down and engaged means very nice high posture and boobs on display 😂 I am a sloucher, so I really have to constantly think about my posture or I revert to my natural slump. I have fake boobs and I smoosh them down and hunch over to hide them, (maybe they are pulling me down 😂 ) so it is a big change to be in a position where they are sticking out like that 😂 My upper back will probably never be super straight and pretty, but my lower back seems to have a curve on it's own, nothing related to any posture changes I do, if I am standing up straight, it is curved inward, kinda like a backwards C. I think a lot of the shape you achieve is just the way you are built and posture changes can only change so much, if that makes sense. I have a screwy back and am technically crooked, so I am guessing there is only so much I can do outwardly to change my inner structure. I tend to agree with Chem - your stuck with the way you were genetically built.
azriel · 5/11/2010
I've always had a slouching problem since i was little, but after about a year of pole dancing people started to tell me how much my posture has improved! I believe that part of the reason is that my back has gotten stronger. The other part of the reason i think is flexibility improvement of the chest and shoulders. I always do specific exercises right before i pole, and i can feel like they help me keep my back straighter while i pole dance.. then i do them again when i am done working out/ dancing. Here are the exercises: 1) Standing to the left of your pole, grasp the pole with your right hand, arm straight. Height should be a little higher than shoulders. Then turn/twist your body towards the left, and you should feel a good stretch in your shoulder. If you lower your arm to shoulder height, then you'll get more of a chest stretch. Do both. 2) Same as 1st exercise, but turn your hand so that thumb is down.. this stretches another part of your shoulder, but not your chest. Still good to do though. 3) After you've done exercises 1&2 with both arms (obviously left arm will be with you to right side of pole, & turning body right), stand with your back to the pole, feet touching the base, clasp your hands together behind the pole, & lean forward, leading with your chest. Be very gentle when you pull yourself back into the pole to release the stretch. 4) This one is a yoga pose, but i don't know what it's called. You kneel on the floor, knees apart, but don't sit on your legs; keep your body from the knees & up straight. Don't have your toes curled under; keep them flat. Engaging your abs, slowly lean back (as if doing a back bend kind of), while reaching back with your hands and grabbing your heels. This is a great one for counter-acting the upper back hunch. I don't know if you do these already, but hope it helps you some.. they've definitely helped me a lot! Disclaimer: I'm not a fitness expert, so if anyone else has an opinion on these exercises, or can add something i might be missing in technique/safety, please do let me/us know!
amcut · 5/11/2010
I think of having the deepest comfortable standing back arch I can have- lifting the rib cage so I'm nice and long and can carry out the most serious backwards C ever. I think the lift to the rib cage is the key to it, though! Not just lift and elongate- but that tilt- like when you take the deepest of deep breaths and hold that posture! ...Totally a work in progress though, I have .. ugly posture as is. LOL. but it gets better every day! Of course, all my back practice leads to a super tense lower back and I have to spend like 10 minutes a day on front bending alone just to make sure I don't have back pain! RhiannanNichole has my favorite pole posture in the universe. She has such a way of holding her upper back- with her head thrown back, too! Aaabsolute favorite http://www.youtube.com/user/RhiannanNichole#p/u/5/eqKxr2CrDlA
Mindy4pole · 5/11/2010
I'm so glad I'm not alone in this!!! I think Amcut's right about the rib cage. I can do that backward tilt for just a second, and that creates a lot of the look I'm going for. I guess I just have to keep practicing! I have been pushing my posture so much -- changing my pelvic tilt, shoulders back and down, chest out. Sometimes I'm concerned that I may train my body to a new posture that is long-term harmful... Many years ago, I trained myself to move my hips in a certain way (even though it hurt at the time), and I haven't been able to "undo" what I did. Any of you (like Veena?) have "no-no's" on posture training? I'd hate to develop back problems down the line... Oh -- and that video was HOT! My favorite part was her going "WHEW" at the end, though. Makes her human instead of complete goddess. 😀 Mindy