Week 4 - Save Our Shoulders VIP

Hi guys!

My week 4 VIP plan is an SOS to Save our Shoulders! Click here https://www.studioveena.com/tutorial/week-4-save-your-shoulders-1147/ for the Video version with all related tutorials included!

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.

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. https://www.studioveena.com/lessons/view/5e7034cf-2b58-4d29-a149-1be9ac110005

Shoulder Conditioning Routine ONE TIME ONLY per session https://www.studioveena.com/lessons/view/5914a2d7-ddd0-43b5-b6a3-1fc2ac110006

Scapula drills https://www.studioveena.com/lessons/view/5e703c69-9e18-4a1f-9b7b-1c3aac110005

Rear pulls https://www.studioveena.com/lessons/view/5e8a4726-63a4-4e08-81c2-149dac110005

Lateral pull downs https://www.studioveena.com/lessons/view/5e8a6339-cad0-4822-8d02-171fac110005 Modified shoulder press https://www.studioveena.com/lessons/view/5e90fb4c-c5fc-44ab-888a-1e8eac110005

Scapula push ups https://www.studioveena.com/lessons/view/5e90fe84-0f18-44ab-9422-1eb8ac110005

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 https://www.studioveena.com/lessons/view/5e6a74ea-715c-4901-afbe-5c4fac110005

Forward and back scapula https://www.studioveena.com/lessons/view/5e703f1e-11d0-4797-abf2-1c86ac110005

Front raises https://www.studioveena.com/lessons/view/5e8a460a-9be8-408a-a07f-1473ac110005 Lateral raises https://www.studioveena.com/lessons/view/5e8ba232-b91c-4034-9288-2af3ac110005

External Shoulder rotation https://www.studioveena.com/lessons/view/5e8a88e2-bd00-4e85-9f41-1a47ac110005

Internal Shoulder rotation https://www.studioveena.com/lessons/view/5e8a473e-8d9c-4d2c-9a61-1486ac110005

Pole Move Easy up 4 ways https://www.studioveena.com/lessons/view/5e7b8bc9-04f4-49fe-9712-2a18ac110005

Stretches hold all for at least 30 seconds or more Pole press stretch https://www.studioveena.com/lessons/view/6cebe8fa-b893-11df-856f-001b214581be

Up and Over https://www.studioveena.com/lessons/view/f62575d4-b909-11df-856f-001b214581be

Overhead stretch https://www.studioveena.com/lessons/view/526596b0-0e30-4f98-a6ad-379c0ac37250

Shoulder clock stretch https://www.studioveena.com/lessons/view/52659730-5044-40f2-9e89-382f0ac37250

Reverse shoulder stretch https://www.studioveena.com/lessons/view/548cc678-6f54-43f8-b624-29920a9aa0eb

Foam roll Under arm roll https://www.studioveena.com/lessons/view/4f01bcd4-5c44-4cae-8135-4c4a0ac37250