Getting Started Stretching (FREE)

Veena Jun 8, 2022
Welcome to the Stretching and Flexibility section of my lessons. Remember stretches and muscle release techniques are grouped together by muscle used in those tutorials. The foam roller and ball massage tutorials are placed before the stretches the

Childs Pose Stretch

Veena Jun 5, 2022
This is a wonderful pose to finish any pole or back bending session with. Muscles Lengthened: The muscles along the back side of the body, from glutes to forearms.

Adductor Massage

Veena May 31, 2022
This one makes me giggle a bit. If your looking to stretch for your middle splits then this is a great one. Made up of 4 muscles: ADDUCTOR BREVIS, ADDUCTOR LONGUS, ADDUCTOR MAGNUS, ADDUCTOR MINIMUS. Origin: Pelvis. Insertion: Along the femur in a fan

Butterfly Stretch

Veena Jun 4, 2022
MIDDLE SPLIT STRETCH, Muscles Lengthened: ADDUCTORS (GROIN AND INNER THIGHS)

Lying Butterfly

Veena Jun 4, 2022
Yes, it looks awkward but it's effective. Muscles Lengthened: ABDUCTORS AND ADDUCTORS

Frog Stretch

Veena Jun 4, 2022
MIDDLE SPLIT STRETCH: This stretch is not recommended for those with knee or hip issues. Muscles Lengthened: ADDUCTORS

Sitting V Straddle

Veena Jun 4, 2022
MIDDLE SPLITS STRETCH: Pay close attention to the positioning of the pelvis in order to get the most out of this stretch. Muscles Lengthened: ADDUCTORS / HAMSTRINGS

Lying V Straddle

Veena Jun 4, 2022
MIDDLE SPLIT STRETCH: Try doing this against a wall as well for extra support. Muscles Lengthened: HAMSTRINGS / ADDUCTORS

Single Leg Split Stretch

Veena Jun 6, 2022
This is a wonderful stretch to prep for Middle Splits. Not only that, it's a great stretch for the side body as well. If you feel tight when reaching to the side try rolling the Low Back (Iliocastalis and Spinalis) too. Muscles Lengthened:

Abductor Massage

Veena May 31, 2022
Choose whichever massage feels best to you or try them all! The abductors are made up of 4 muscles: GLUTEUS MAXIMUS, GLUTEUS MEDIUS, GLUTEUS MINIMUS, TENSOR FASCIA LATAE Origin: Anterior inferior iliac spine. Insertion: Femur

Diamond Stretch

Veena Jun 4, 2022
Muscles Lengthened: ABDUCTORS (BUM AND OUTER THIGHS)

Sitting Outer Thigh Stretch

Veena Jun 4, 2022
NOTE: This stretch is not recommended for those with knee issues. Muscles Lengthened: ABDUCTORS (OUTSIDE OF THIGH AND BUM), PIRIFORMIS

Lying Outer Thigh Stretch

Veena Jun 4, 2022
Remember if a stretch doesn't work for your body feel free to skip it. There are many stretches for every muscle group. Muscles Lengthened: ABDUCTORS (OUTSIDE OF THIGH AND BUM), PIRIFORMIS

Calf Massage

Veena May 31, 2022
This massage feels so good anytime and it's great after those long sessions of wearing heels. The Calves are made up of 2 major muscles: GASTROCEMIUS and SOLEUS which lies behind the gastrocnemius. Origin: The Back of the Femur (behind the knee).

Calf Stretch

Veena Jun 4, 2022
Muscles lengthened: Gastrocnemius (Calf muscle)

Deep Calf Stretch

Veena Jun 4, 2022
Remember you can use a step instead of the yoga block. Muscles Lengthened: SOLEUS

Hamstring Massage

Veena May 31, 2022
This massage is a staple of any splits stretch and any move that requires you to keep the legs straight while bending at the hips. Hamstrings are made up of 3 muscles: BICEP FEMORIS, SEMIMEBRANOSUS, and SEMITENDINOSUS Origin: TUBEROSITY OF THE

Sitting Pike Stretch

Veena Jun 4, 2022
Remember that feeling the stretch is more important than how far you reach with the hands. Muscles Lengthened: HAMSTRINGS

Standing Pike Stretch

Veena Jun 4, 2022
Remember rounding the back takes the focus off of the hamstrings. Yes, you can stretch hamstrings with bent knees! Muscles Lengthened: HAMSTRINGS

Sitting Figure 4 Stretch

Veena Jun 6, 2022
Start with this Figure 4 before working on the lying option. Remember that correct body positioning is more important than how far you can reach the hands down the leg! Muscles Lengthened: HAMSTRINGS / ADDUCTORS / ABDUCTORS

Lying Leg Grab

Veena Jun 4, 2022
Working on straight legs while working on this stretch is great for improving leg lines for Inverts and all moves in general. Muscles Lengthened: HAMSTRINGS / LOW BACK

Quadriceps Massage

Veena May 31, 2022
This area is wonderful to roll before doing back bending. Quadriceps are made up of four muscles: VASTUS LATERALIS, VASTUS MEDIALIS, VASTUS INTERMEDIUS and RECTUS FEMORIS. The first three muscles originate at the top of the femur or thigh bone while

Hip Massage

Veena May 31, 2022
This may look like the Quadriceps massage, but instead we focus on staying up higher near the pelvis. The muscle targeted are the same as the Quadriceps. However, this massage will target the insertion area by the hips and pelvis: Quadriceps are made

Psoas Massage

Veena May 31, 2022
This is a wonderful release for the Psoas a commonly tight hip flexor. If using a small ball is too intense try one of the inflatable balls. You can find them on amazon or most sporting good stores. The muscle targeted is: PSOAS Origin: thoracic

Lunge (Front splits stretch)

Veena Jun 4, 2022
This is a classic combination of stretches for working on Front Splits. Muscles Lengthened: HIP FLEXOR / PSOAS / QUADRICEPS / HAMSTRINGS(ON OPPOSITE LEG)

Lying Figure 4 Stretch

Veena Jun 6, 2022
This is a wonderful stretch to target many muscles of the leg at one time. Remember the version with the leg extended is more advanced. Muscles Lengthened: HAMSTRINGS / HIP FLEXORS / PSOAS / ABDUCTORS / ADDUCTORS

Z Sit Stretch

Veena Jun 4, 2022
A wonderful way to work on increasing hip mobility. This stretch is also very helpful in improving the leg lines for Attitude spins and poses. Muscles Lengthened: HIP FLEXORS / PSOAS / QUADS / ABDUCTORS / ADDUCTORS

Pigeon (Deep Lunge Stretch)

Veena Jun 4, 2022
This is another great stretch for working towards Front Splits and open hips. Muscles Lengthened: HIP FLEXORS / PSOAS / QUADS / ABDUCTORS / SPINAL MOBILITY IS ALSO IMPROVED

Lying Hip Flexor Stretch

Veena Jun 6, 2022
The main focus is the hip flexor known as the Psoas often referred to as the group of muscles called Iliopsoas. Passive stretching for this muscles is nice after training or when you feel sore. However, to gain more flexibility or release this muscle

Shin Massage

Veena May 31, 2022
This feels great! Try this after working on climbs or before dancing to loosen up muscles. If these muscles are tight it can be challenging to point the toes. The muscles targeted are: TIBIALIS ANTERIOR Origin: TIBIA, Insertion: MEDIAL CUNEIFORM

Foot Massage

Veena May 31, 2022
No need to warm up! Do this massage anytime you like! Muscles targeted: FOOT ABDUCTOR HALLUCIS AND FOOT FLEXOR DIGITORUM BREVIS

Foot and Toe Stretches

Veena Jun 4, 2022
This one feels so good after wearing heels or dancing on the balls of the feet! Muscles Lengthened: INTRINSIC FOOT MUSCLES / TOES

Back Massage

Veena May 31, 2022
This can be done anytime. Remember always avoid your lowest ribs if you turn to the side! Made up of 3 Major muscle groups: LONGISSIMUS, LATISSIMUS DORSI, TRAPEZIUS. There are many area's of muscle origin and insertion do to the different muscle

Low Back Massage

Veena May 31, 2022
The Iliocastalis and Spinalis are fancy words for the lower back region, just above the pelvic crest (nubbins you feel on the low back) This massage feels amazing for me as I find these muscles get tight when I sit. Muscles targeted are: ILIOCASTALIS

Knee Tuck

Veena Jun 4, 2022
This is a spinal stretch. Muscles Lengthened: LOWER BACK / GLUTES

Sitting Twist Stretch

Veena Jun 4, 2022
This is a spinal stretch and will increase spinal mobility. Muscles Lengthened: ABDUCTORS / LATISSIMUS

Lying Twist Stretch

Veena Jun 6, 2022
Popping and cracking is a normal occurrence, pain is not ok! Muscles Lengthened: LATISSIMUS / ABDUCTORS

Reverse Bridge Stretch

Veena Jun 5, 2022
My personal favorite is doing this as the Movement Stretch. This is a spinal stretch. Muscles Lengthened: NECK / SCAPULA / BACK

Cobra Stretch

Veena Jun 5, 2022
Remember to start the stretch by reaching the chest forward. My favorite option is using the resistance stretch for this. Muscles Lengthened: HIPS

Chest Massage

Veena May 31, 2022
This feels so good! This massage targets: PECORTALIS MAJOR and PECTORALIS MINOR.

Half Bridge Stretch

Veena Jun 5, 2022
This is a great stretch to prefect before moving on to the full Bridge AKA Back Bend/wheel pose. Muscles Lengthened: HIP FLEXORS / SHOULDERS / CHEST

Bow Stretch

Veena Jun 5, 2022
You'll find several options to accommodate many levels of flexibility. Muscles Lengthened: CHEST / ABDOMINALS / HIP FLEXORS / QUADRICEPS

Neck Stretches

Veena Jun 5, 2022
You can do these stretches and exercises any time of day, several times a day if you like. Make sure to perform them gently without forcing a stretch. Muscles Lengthened: CERVICAL (Neck)

Shoulder Stand Pike Stretch (Plow)

Veena Jun 5, 2022
This stretch is known as Plow in Yoga. Many floorwork moves can be done from this position. Try stretching the neck before working on this pose. Muscles Lengthened: BACK / NECK / HAMSTRINGS

Chest Stretch

Veena Jun 5, 2022
This stretch is also known as Fish pose in yoga. Upper and middle spinal mobility is increased during this stretch. Muscles Lengthened: CHEST AND SHOULDER

Camel Stretch

Veena Jun 5, 2022
If you have trouble lifting the head up please watch the Neck stretch lesson for more help. Muscles Lengthened: QUADRICEPS / HIP FLEXORS / ABS / CHEST / SHOULDERS

Bridge Stretch (Wheel)

Veena Jun 5, 2022
Pay close attention to hand placement and how to use the hands and fingers. The yoga block options can be very helpful so give those a try! Muscles Lengthened: HIP FLEXORS / CHEST / SHOULDERS

Advanced Ballerina Stretch

Veena Jun 5, 2022
Always stay within your range of motion. These stretches will help improve R.O.M for moves like the ballerina, closed Scorpio and any foot to head grip with the hand. This stretch is very advanced but I'll provide less flexible option. Muscles

Foot to Head Stretch

Veena Jun 6, 2022
This is great training for Ballerina (Eagle) on and off the pole. If you're trying to reach overhead with the arms foam roll the Under Arm too. Once you feel comfortable here give this more advance version listed in the related lessons a try. Muscles

Hand Massage

Veena May 31, 2022
Give this massage a try anytime of day. This is a great massage to end your pole session with before stretching the hands. This massage targets: HAND ABDUCTOR POLLICIS BREVIS, PALMARIS LONGUS (tendon) and ABDUCTOR DIGITI MINIMI

Forearm Massage

Veena May 31, 2022
This is an important one to focus on after pole sessions. It can help prevent carpal tunnel and tendonitis. Your forearms are composed of several muscles. Origin: MEDIAL EPICONDYLE OF HUMERUS, Insertion: RADIUS, METACARPALS, CARPAL

Finger and Hand Stretch

Veena Jun 6, 2022
These are great to work on after a warm up, before you dance, or after a pole session! Muscles Lengthened: FINGERS, HANDS, WRISTS, FOREARM.

Forearm Extensor Stretch

Veena Jun 5, 2022
This stretch can be done without the ball, but I find the ball is helpful if you struggle to "feel" this stretch. Muscles Lengthened: FOREARM EXTENSORS

Forearm Flexor Stretch

Veena Jun 5, 2022
As always do these stretches within your range of motion, never force this stretch. Muscles Lengthened: FOREARM FLEXORS

Under Arm Massage

Veena May 31, 2022
This massage feels amazing after training pole holds, climbs or anything where you've pulled or held your body weight. The back of the upper arm and Bottom of Scapula are the main focus. Be sure to lean back slightly to ensure contact with the

Wall Angels

Veena Jun 6, 2022
You can also do these while lying on the floor. The goal of this "stretch" is more of a movement drill. Working on these will improve scapular mobility and connection of arm movements with the Scapula. There are 17 muscles that attach at the Scapula

Shoulder Stretch

Veena Jun 6, 2022
This is a nice stretch for the front of the Shoulders and Chest. Muscles Lengthened: CHEST, FRONT DELTOID, BICEPS

Twisted Shoulder Stretch

Veena Jun 6, 2022
This is a lovely stretch for the shoulders! Muscles Lengthened: REAR DELTIOD / ROMBIODS

Press Stretch using Pole or Wall

Veena Jun 5, 2022
This is a great stretch to finish your pole session with! Muscles Lengthened: SHOULDERS, LATISSIMUS, FOREARMS.

Up and Over Stretch

Veena Jun 5, 2022
Be sure to take it slow and work only within your range of motion. If this exercise is painful at anytime stop, try adjusting how wide the grip is. If it still hurt stop. Muscles Lengthened: CHEST, SHOULDERS, UPPER BACK, BICEPS.

Overhead Stretch

Veena Jun 5, 2022
If you can hold this stretch with the arms in line with the ears, you're ready to work on Overhead moves like, Handstands, Butterflies and Ayesha's. If you can't yet, keep working on this stretch. Muscles Lengthened: LATISSIMUS, REAR DELTOIDS.

Shoulder Clock Stretch

Veena Jun 5, 2022
I'll show you how to use the pole or a wall for this stretch. Muscles Lengthened: CHEST, SHOULDERS, UPPER BACK, BICEPS, LATISSIMUS, REAR DELTOIDS

Triceps Massage

Veena May 31, 2022
This massage is nice to relive soreness after push ups or moves like Tush Push or Knee Slides. The triceps are composed of 1 muscle with 3 heads. Origin: SCAPULA / POSTERIOR HUMERUS, Insertion: ULNA

Triceps Stretch

Veena Jun 6, 2022
This is a great stretch for after a pole session, this stretch can be helpful to work on when training Advance Ballerina poses or Eagle. Muscles Lengthened: TRICEPS

Over Under Stretch

Veena Jun 5, 2022
Never force this stretch, use a yoga strap if needed. Muscles Lengthened: INTERNAL ROTATORS OF SHOULDERS, TRICEPS, REAR DELT, CHEST.

Upper Back Stretch

Veena Jun 6, 2022
Note: technically you're stretching the front of the body while increasing the mobility or bend of the thoracic spine (upper spine). We are lengthening the muscles that allow for deeper bending through the This stretch will help improve R.O.M for

Reverse Shoulder Stretch

Veena Jun 6, 2022
This is a stretch for the Spine and Shoulders to help open the body for deeper back bending. 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

Shoulder and Upper Back Stretch

Veena Jun 6, 2022
Depending on where tightness is found in the body this might be felt more in the triceps (so I included the foam roller for that) or shoulders rather then the upper back. This stretch will help improve R.O.M for moves like the Ballerina, Closed

Flowmotion Pelvic Tilt

Veena Aug 5, 2014
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

Flowmotion Melt Stretch

Veena Aug 21, 2014
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

Flowmotion Sitting V

Veena Aug 31, 2014
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 /

Flowmotion Sitting Pike

Veena Sep 3, 2014
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

Flowmotion Reverse Bridge

Veena Sep 1, 2014
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 /

Flowmotion Lunge

Veena Sep 1, 2014
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 /

Flowmotion Routine

Veena Sep 3, 2014
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

Side Or Front Splits Routine

Veena Jul 17, 2011
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

Middle Splits Routine

Veena Jul 25, 2011
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

Back Mobility Routine

Veena Mar 13, 2012
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.

Foot To Head ADVANCED

Veena Oct 19, 2015
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
Lara von Mondberg
I love studio Veena because that way I can learn in my own pace. it is also great addition to regular pole dance classes at my local studio. I appreciate the physiological aproach. understanding what muscels are involved helps me to understand the moves.
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