[LatinPoler]

Yep, that was my feeling too… I didn’t like either that he told me my issue was typically fixed between 4-6 ART sessions and that I would feel relief just after one session. Nothing of this happened 😒 So, he set false expectations!! No good. I think I did improve a little though, but the issue is not fixed. They called me a couple of times to follow up and see how I was feeling, if I wanted to setup another appointment, but I don’t think I’m coming back. I’m going to a sports doctor next.
I do not have any meaningful certification in fitness but I understand anatomy a little, since I always research my pains and injuries. It sound I need to learn more!! Do you recommend any book or training?

[LatinPoler]

No, it was manipulation with hands. I think there are other techniques done with the metal device. I received 5 sessions and I believe it helped but it didn’t fully fix the problem. What I didn’t like about this chiropractor is that he just treated the symptoms, never did a full evaluation to fix the cause of the problem, neither suggested maintenance exercises or stretches to continue or complement my treatment at home… I had to ask all the time if I could do this or that, if this stretch was recommended, etc. I’m waiting at least until January to see how it evolves, I may visit a sports doctor in January. I usually prefer doctors anyway, but wanted to be open minded an try a chiropractor, since many people find them helpful (and cheaper😬).

[LatinPoler]

I have normal feet (not narrow), wear 8 or 8.5 in street shoes. Some recommend to go up a size for Pleaser’s boots and I did that, ordering 9 (Pleaser doesn’t make half numbers) for my first pair – but it’s not needed. I’ve been ordering 8 since then for closed and open boots and they fit great. So, I recommend you to order 8, especially since your feet are narrow and the boots are open.

[LatinPoler]

I would say, make sure you train both variants but do not overthink about it. Bodies are not machines and we cannot control everything. Here’s an interesting article from EasyFlexibility:
https://www.easyflexibility.com/blogs/flexibility-pearls/which-front-split-is-more-challenging

[LatinPoler]

Hi Juicy, the post is my conclusion and point of view from reading from different people and sites – besides of course what Veena said. For example, Easyflexibility explicitly says open and square splits require flexibility in different muscles, and they even have training plans specific for each. StretchIt also have blogs and videos mentioning the same thing. Open splits require more flexibility in adductors and square splits in hip flexors. For most people open splits are easier but not for everyone. The specific training comment is from my experience with running: for example, you can do lots of squats and that will make your legs stronger, however, that won’t necessarily make you a better runner; you need specific training like plyometrics that transfer better to running. The back flexibility one, I don’t remember the specific source but I bet you can find a lot of literature about it… we usually have better mobility in our lower back vs. the tight upper/mid back. To achieve a nice and safe back arch we need to gain flexibility everywhere in the back, no only the lower back. Glad you feel better!,

[LatinPoler]

Hi!! I hear you… loud and clear! And look what I posted last Friday on my Instagram for Flexyfriday (@latinpoler if you’d like to follow). I think people that discourage open splits have a very narrow mind to be honest, or maybe they are gymnasts and don’t do pole or dance. I totally agree with what Veena is advising here.

[LatinPoler]

I love Queen, they are my favorites. I think they are true to size per their size chart though, at least for me. It’s true they stretch but they stay in place and will recover the original size when you wash them.
I have Bees Knees and don’t like the at all, they are bulky and stiff, and ugly! The nude color looks like a bandage. On the bright side, the Velcro is very convenient for training.

[LatinPoler]

I’m a non native English speaker and I do write a pole blog in English (link on my profile :-)). I guess it depends on how fluid you are in the language… I live in the US and I’m quite used to writing in English all the time, so it’s not too bad for me. Plus I learnt pole here in English so actually it’s weird to me to talk about pole in Spanish, which is my mother language. I have a good English pole vocabulary LoL I would say, give it a try. Just a piece of advice, don’t expect to get tons of comments and likes… people right now usually prefer visual content and they are not too keen to read long posts, based on my experience with my blog and other very good blogs that I know. Do it for you, but not for the Gram 🙂 Writing a blog is a effort, not only because of the writing itself, but also the presentation, visuals, etc. I use WordPress.
Good luck!!
PS: I’ve had my blog a little abandoned lately but stay tuned for an upcoming post very soon regarding my PSO competition experience! I was waiting to get the professional pictures to decorate the entry and I just got them this week so I’m ready!!

[LatinPoler]

I second the 3 moves idea. Even better, think of 3 totally different moves, like a trick (like butterfly), a spin (like back hook) and a pose (like a plie in front of the pole). Then play music and practice different combinations. I attended freestyle classes and this is what we used to do, the teacher had us pick one trick, one spin and one pose and then we played with it, trying to find different ways to transition from one to another. Then we chose our favorite transition or part of the freestyle and spent some time polishing it, then freestyle again with the 3 moves and the polished transition. Mmmm, I know the theory but I’ve not been practicing it, I should do this more often!

[LatinPoler]

I use Tite grip (antiperspirant) 30 min before poling + Dry hands on top as needed when I’m poling and they work wonders for me. These are available in the USA, not sure where you are from. There are also pole dancing sticky gloves from Mighty Grip which I purchased but I don’t recommend – they give that Spider-Man feeling and I don’t like it. Honestly I find it even dangerous, if your hand is too grippy, gets caught somewhere like behind your kneepit and you need to release it.

[LatinPoler]

Consistency is key for flexibility training so maybe if you stick to it you’ll see better results 😉 What I usually do is to stretch after my pole training, cycling between front splits, middle splits, back, etc. I’m usually too lazy to schedule a flexibility session alone, not to mention going to flexibility class. After your pole session you are already warmed up so your flex session can be shorter and more efficient as you don’t need to fully warm up, maybe just some areas where you want to focus more.

Regarding square vs. open: I’ve just learnt that an open split is not a poorly executed split. It’s a different exercise that requires different muscle elongation. Open splits require more inner thigh flexibility and less hip flexor flexibility. For some people, square splits may be easier than open splits. Not me but tough!!! I have my open front split and I’m very close to my middle… My back flexibility is lackluster so there you have it, tight hip flexors. I think it also has to do with your body composition, hips structure, etc.

Good luck!!

[LatinPoler]

You can purchase any socks you like or use old socks you have and just cut one end and slip them on the platforms. You don’t need to spend lots of money on specialized “shoe skins”… I think they are several brands if you are still interested. I think Pleasers sell the strap.

[LatinPoler]

Thanks! I’m doing some stretches and exercises I found on the Internet and so far I think it’s helping. Mostly focused on piriformis release and sciatic nerve “flossing”. I will go to PT anyway as I believe I have a slight mechanical issue or unbalance in my hips. My left side has always been slightly problematic: IT band issues, tight calf, etc. 🙁 Nothing serious fortunately but it makes me think there’s something going on.

[LatinPoler]

I’ve tried both and I cannot feel the difference either. I have Xpole chrome at home and the studio poles are Lupit Stainless Steel. They chose that finish to avoid allergies, as many people use those poles. If you are not allergic, then you probably can chose any.

[LatinPoler]

Thank you!! Winning is not may main goal but obviously I want to do it well 🙂

[LatinPoler]

I’m 46, started poling at 43 I think. I’m not 50 yet and I totally get the struggle of feeling the oldest of the class, or that you could be the mother of all your class peers! As others said, you’ll probably need more warmup and longer recovery, but that’s OK. Also, listen to your body. Don’t do anything just to keep up if you don’t feel ready. Focus on what you can do or interests you. Maybe focus more on flow than crazy tricks (we are not Greta Pontarelli :-)) One good thing about pole is that there’s variety of options and styles… choose what works for you! And yes, if you like it and enjoy it, it’s worth it.

[LatinPoler]

I’m not an expert but I don’t think a Cartwheel or handspring are fundamental, required moves. You use them to get into Ayesha type positions or just to invert, and there are many other ways to get into those moves.

Regarding the control and strength, I don’t share that opinion. Any pole move can be used to show control and strength – just a basic chopper invert, deadlifting, instead of jumping or kicking into it. Or even a basic climb with good form with back foot pointed!

I’ve been poling for almost 4 years and I cannot handspring, and I don’t want to learn it. Those are potentially risky moves, especially if using twisted grip which gives you the sensation of more stability at the price of stressing out your rotator calf muscles. Besides, being “pear shaped” with long arms, it’s harder for me to lift all that lower body weight with my tiny arms (and core). So no thank you, it’s not worth it. As others mentioned, pole is full of pretty options. Think pole longevity over checking off tricks.

Also, I hear you with the class situation because it happens to me frequently. I don’t want to be rude to my teachers, but if something goes wrong, it’s me and not her who falls, injuries herself, etc. So I always err on the conservative side. Better safe (even rude!) than sorry! I’ve found that there are teachers are young flexy ladies with background in cheerleading or gymnastics but maybe not much fitness background. So they really don’t understand a lot about mechanics and as everything is easy for them, don’t really get that we normal (older, stiffer) people may need modifications or progressions. Or we may not be even interested in trying that crazy new trick. These are not good teachers for me.

I love poling at home because I control my training.

[LatinPoler]

Of course I’m in!!! Love it!!!!

[LatinPoler]

I second all that has been suggested! Here are my two cents:

When stretching your hip flexors, try to start from a 90 degree lunge, tuck your hip, squeeze the back leg glute and start pushing forward from there, keeping the tuck and the squeeze. You won’t go as far but it’s a better hip flexor stretch as you are not compensating with lower back arching plus that squeeze will help strength the glute.

A move I like doing to condition for aerial splits like Jade is to go into my split or even a fake “belly” split with V legs, lay my chest on the floor inside the front leg and lift the back leg keeping it straight. This is awesome for the smaller glute muscles.

[LatinPoler]

It really depends on the each individual so unfortunately that question does not have an answer. You are doing great by being consistent, I think that’s key. Keep at it. Also don’t push it too much, be gentle to yourself. Patience and time as others said. Flexibility progress is made in millimeters.
You can try to hold your stretches longer (at least 30 seconds).
Make sure you are feeling really warm. Use legwarmers and layers of clothes. In Summer, turn off the A/C. Maybe use a back warmer, that may sound counter intuitive for leg flexibility but it will help you raise your core and therefore your full body temperature. I’m way stiffer when it’s cold!
If you are close to the ground, you can use a yoga block under the front foot to increase the stretch, like an oversplit. Some people claim this works wonders for the last inches… did not work for me though.

[LatinPoler]

Also stretch the front of the foot. I like to stay in a lunge, but instead of flexing the back foot, I point it. That will give you a good stretch.

[LatinPoler]

You do not and should not do tricks for the length of a song. Give yourself (and your audience) a breather incorporating some floorwork. As others mentioned, competition songs are usually capped at less than 4 minutes (3:30 for level 3 -intermediate- PSO), besides, you’ll need to move from the static pole to the spinning pole and there is where floorwork comes into play, at a minimum.

Besides, in my opinion a balanced pole routine should work all pole levels: floor (most of the body on the floor), grounded (feet on the floor) and aerial. This will keep it interesting.

So do not make yourself your life more difficult 🙂 One minute is more than enough for a pole pass/combo/routine section. Then do some floorwork, have a little rest, and tackle another 1 minute combo!

[LatinPoler]

I have the ones from Cleo and I’m not fan. They do grip the pole for legs hangs, sits and climbs, however, I never feel as safe as gripping with my own skin. I have not been able to do a side superman in them.
I also have the crack issue LoL My booty is quite rounded, thus they are loose on the waist and I have to adjust the gap constantly. Plus they do not really breath so they will make you sweat.
You will not be able to do drops in them, if you like drops.
As Veena said, OK for some tricks but not to dance.
Cleo’s are cheaper than other brands so you may want to give them a try before investing in something more expensive. And if they do not work for you, you can always wear them as street apparel.

[LatinPoler]

Thanks!! This will help plan my training 😘

[LatinPoler]

Hi Veena, are you going to post the list of moves (combos in this case) as you usually do? Thanks!