This video will help you to prepare for successful stretching sessions. ALWAYS STRETCH BOTH SIDES OF THE BODY. Lessons are organized by muscle groups. foam roller lessons have been placed before each muscle group. Perform all lessons at once or pick

Use the adductor foam roller lesson BEFORE stretching for a deeper stretch. Place a pillow or folded blanket under the bum to bring the hips forward if you find the lower back rounding. Type: MIDDLE SPLIT STRETCH, Muscles Lengthened: ADDUCTORS (GROIN

MIDDLE SPLIT STRETCH: This stretch is not recommended for those with knee or hip issues. Muscles Lengthened: ADDUCTORS

MIDDLE SPLITS STRETCH: Use the adductor foam roller lesson first for a deeper stretch. Place a pillow or folded blanket under the bum if you find the lower back rounding. Pay close attention to the positioning of the pelvis in order to get the most

MIDDLE SPLIT STRETCH: Perform the hamstring and adductor foam roller lessons first for a deeper stretch. Try doing this against a wall as well for extra support. Muscles Lengthened: HAMSTRINGS / ADDUCTORS

Use the abductors foam roller lesson first for a deeper stretch. Place a pillow or folded blanket under the bum to bring the hips forward if you find the lower back rounding. Muscles Lengthened: ABDUCTORS (BUM AND OUTER THIGHS)

Use the foam roller adductor and foam roller abductor lessons for to obtain a deeper stretch. Muscles Lengthened: ABDUCTORS AND ADDUCTORS

For a deeper stretch perform foam roller abductor lesson first. NOTE: This stretch is not recommended for those with knee issues. Muscles Lengthened: ABDUCTORS (OUTSIDE OF THIGH AND BUM), PIRIFORMIS

Perform the adbductors and ITB foam roller exercises prior to stretching for a deeper stretch.

FRONT SPLIT STRETCH Use the Calves foam roller lesson first, for a deeper stretch. http://www.studioveena.com/lessons/view/4dd50fa7-846c-4778-8bbc-73290ac37250 Muscles lengthened: Gastrocnemius.

Use the calves foam roller lesson before this one for a deeper stretch. Muscles Lengthened: SOLEUS

This is a front split stretch. This stretch will prepare the muscles for the front splits, in which one leg is forward and the other leg is facing behind. Work towards achieving the splits on both sides. Perform this stretch after using the hamstring

FRONT SPLIT STRETCH: For a deeper stretch use the hamstring foam roller lesson first. If you have SI joint issues keeping a bend in the legs needed. Muscles Lengthened: HAMSTRINGS

FRONT SPLIT STRETCH: For a deeper stretch use the hamstring adn abductors foam roller lesson first. Muscles Lengthened: HAMSTRINGS / LOW BACK

This is a stretch for the front split. Perform this stretch after using the quadriceps foam rolling lesson. Muscles Lengthened: QUADRICEPS / HIP FLEXORS

FRONT SPLIT STRETCH: Perform the quadriceps foam roller lesson first for a deeper stretch. Muscles Lengthened: QUADRICEPS / HIP FLEXORS

FRONT SPLITS STRETCH: Perform the quadriceps and hip flexor foam roller lessons first for a deeper stretch. Muscles Lengthened: HIP FLEXOR / PSOAS / QUADRICEPS / HAMSTRINGS(ON OPPOSITE LEG)

FRONT SPLITS STRETCH: Perform the hip flexor foam roller lesson first for a deeper stretch. Muscles Lengthened: HIP FLEXORS / PSOAS / QUADS / ABDUCTORS / SPINAL MOBILITY IS ALSO IMPROVED

This one feels so good after wearing heels or dancing on the balls of the feet! Try using the foot massage lesson first. Muscles Lengthened: INTRINSIC FOOT MUSCLES,

This is a spinal stretch. Muscles Lengthened: LOWER BACK / GLUTES

This is a spinal stretch and will increase spinal mobility. Muscles Lengthened: ABDUCTORS / LATISSIMUS

This is a spinal stretch. Muscles Lengthened: NECK / SCAPULA / BACK

This is a spinal stretch. Spinal Mobility is also improved. Muscles Lengthened: CHEST AND SHOULDERS

This is a spinal stretch that improves spinal mobility. Muscles Lengthened: HIP FLEXORS / SHOULDERS / CHEST

This is a spinal stretch. Muscles Lengthened: CHEST / ABDOMINALS / HIP FLEXORS / QUADRICEPS

This is a spinal stretch. Many floorwork moves can be done from this position. Muscles Lengthened: BACK / NECK / HAMSTRINGS

This is a spinal stretch. Upper and middle spinal mobility is also increased. Muscles Lengthened: CHEST AND SHOULDER

A stretch for the top of the forearm.

Use this stretch immediately following forearm strength work, after pole dance and gently throughout the day.

This is a spinal stretch that also improves spinal mobility. Muscles Lengthened: QUADRICEPS / HIP FLEXORS / ABS / CHEST / SHOULDERS

This is a spinal stretch that improves spinal mobility. Muscles Lengthened: HIP FLEXORS / CHEST / SHOULDERS

This is the first stretch in the series of stretches for the shoulders. I will demonstrate 2 variations. The first variation gives you a nice forearm stretch as well.

This stretch feels really good. Be sure to take it slow and work only within your range of motion. If this exercise is painful at anytime stop!

Stretching the shoulders. This stretch always feels great!

This stretch will take you through a nice range of motion for the shoulders. You'll also feel a stretch in the chest and biceps as well. Remember to work within your range of motion.

This is a great stretch for the triceps and shoulders. Be sure that you're working within your range of motion and not forcing the stretch. Remember to always do these at the end of your workout.

STRETCH FOR SPINE / SHOULDERS. Always stay within your range of motion. This stretch will help improve R.O.M for moves like the ballerina, closed scorpio, as well as any foot to head grip with the hand. Muscles Lengthened: CHEST / SHOULDERS /

STRETCH FOR SPINE / SHOULDERS. Always stay within your range of motion. This stretch will help improve R.O.M for moves like the ballerina, closed scorpio, and closed gemini as well as any foot to head grip with the hand. Muscles Lengthened: CHEST /

STRETCH FOR SPINE / SHOULDERS: Always stay within your range of motion/ This stretch will help improve R.O.M for moves like the ballerina, closed scorpio as well as any foot to head grip with the hand. Depending on where tightness is found in the

STRETCH FOR SPINE / SHOULDERS / HIP FLEXORS: Always stay within your range of motion. I will provide three options. Stay with whichever feels comfortable. These stretches will help improve R.O.M for moves like the ballerina, closed scorpio and any

The pelvic tilt is the first video in my Flowmotion series. You do not need to warm up before any Flowmotion stretches. Flowmotion stretches are meant to increase body awareness, improve daily function, body alignment and relax the mind and body. Do

This lesson will gently stretch the muscles along the back of the body. A warm up is not needed before performing Flowmotion stretches. Muscles Lengthened: HAMSTRINGS / ERECTOR SPINAE / RHOMBOIDS / NECK

This lesson will gently stretch the muscles along the inner thigh, back of the legs, shoulders and the side of the torso. A warm up is not needed before performing Flowmotion stretches. Muscles Lengthened: ADDUCTORS / HAMSTRINGS / GASTROCNEMIUS /

This lesson will gently stretch the muscles along the back of the body. A warm up is not needed before performing Flowmotion stretches. Muscles Lengthened: HAMSTRINGS / ERECTOR SPINAE / RHOMBOIDS / NECK

This lesson will gently stretch the muscles along the back, between the shoulder blades, hip flexors and quadriceps. A warm up is not needed before performing Flowmotion stretches. Muscles Lengthened: TRAPEZIUS / ERECTOR SPINAE / HIP FLEXORS /

This lesson will gently stretch the muscles along the back of the legs, bum, calf, scapula, back, side of the torso, hip flexors and quadriceps. A warm up is not needed before performing Flowmotion stretches. Muscles Lengthened: HAMSTRINGS /

This is a 19 minute routine that will take you through the Flowmotion stretches. With Flowmotion there is no need to warm up before any of the stretches or this routine. Flowmotion stretches will increase body awareness, improve daily function, body

This is a 25 minute, side splits, left and right routine. Beginners should perform splits training 1 time per week. After 2 weeks or more, move on to 2 times per week. Training for splits daily without rest can lead to sore muscles and loss of

This is a 23 minute middle splits routine. Beginners should perform middle splits training 1 time per week. After 2 weeks or more, move on to 2 times per week if you like. Training for splits daily without rest can lead to sore muscles and loss of

This is an 18 minute routine to strengthen, flex, and extend the muscles of the back, spine shoulders, and hip flexors. The last stretch is optional and meant for those who are advanced and need a bit more of a challenge. Always listen to your body.

STRETCH FOR SPINE: This is an advanced stretch that I have found helpful in working on reaching my foot to head. This is also great training for ballerina on and off the pole. Please refer to the related lessons below the main player for more