Week 4 📝 Save Our Shoulders VIP

 
Veena
Hi guys 👋🏻

This weeks VIP plan is SOS...Save our Shoulders!

Pole dance relies heavily on healthy shoulders and proper technique. If you haven't taken the time to strengthen, stretch and have poor technique, preventable injury almost certain in the future. Let's avoid that!

This week there are a lot of lessons to go through but that's because our shoulders move in so many directions. It's important to train all aspects of the shoulder. I've seen pole dancers become laser focused on training one area because they've been told it will help with certain pole moves. Of course there are specific exercise that will improve specific moves, however, balance is most important! Going crazy over abdominal training and ignoring shoulders is not the way to go.

There's one pole move I want to touch on and that's the Easy Up. This move is a great place to work on proper Split Grip technique and I'll demonstrate 4 different split grips. In the future, I'll provide a plan specifically for Split Grips.

One last thing, don't use these lessons for one week and move on. I suggest performing the Shoulder Conditioning Routine weekly. Also finish every pole session with stretches for the shoulders, wrists and hands. Perform 1 -3 sets of 10 -20 reps of all exercises listed below 1 to 3 times a week. 3 times a week if you're new to pole or just getting back into it.

S.O.S. [www.studioveena.com]

Shoulder Conditioning Routine ONE TIME ONLY per session [www.studioveena.com]

Scapula drills [www.studioveena.com]

Rear pulls [www.studioveena.com]

Lateral pull downs [www.studioveena.com]

Modified shoulder press [www.studioveena.com]

Scapula push ups [www.studioveena.com]

The 6 conditioning lessons listed below are in the Shoulder Conditioning Routine so if you're doing all of these lessons at once including the Shoulder Conditioning Routine, no need to repeat these 6. However, I wanted them to be here individually so you can choose to use them on their own as well.

Up and Neutral scapula [www.studioveena.com]
Forward and back scapula [www.studioveena.com]
Front raises [www.studioveena.com]
Lateral raises [www.studioveena.com]
External Shoulder rotation [www.studioveena.com]
Internal Shoulder rotation [www.studioveena.com]

Pole Move
Easy up 4 ways [www.studioveena.com]

Stretches hold all for at least 30 seconds or more
Pole press stretch [www.studioveena.com]

Up and Over [www.studioveena.com]

Overhead stretch [www.studioveena.com]

Shoulder clock stretch [www.studioveena.com]

Reverse shoulder stretch [www.studioveena.com]

Foam roll
Under arm roll [www.studioveena.com]
6 days ago
Colleen Paid Member
Thanks!
6 days ago
 
sassylina Previous Paid Member
I love the lessons on studio Veena. They are clear and easy to follow. I learned a lot. I have used it next to my private classes. Everytime I learned something in class I would go home and review it on studio Veena and see if Veena had some more tips.
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