[StrangeFox]

I’m so glad to hear you don’t have a rib injury! Wishing you a speedy recovery, and looking forward to seeing your beautiful flows again soon!

[StrangeFox]

I thought Bad Kitty’s customer service was exceptional, but I found the quality of their products lower than expected for the high cost. They also didn’t work well for my body type (flat chest, big hips/booty). I have trouble with the shorts and shirts staying in place. Also, not sure if this was just my experience but it took them 4 weeks to even ship my order. I’m in Canada, and everything was in stock.

My fave brand is Hey Hey and Co, although they are a bit pricey you get what you pay for. You can get a custom top made to your measurements, too. Alternately, if you go to Marshall’s, Wal-Mart, La Senza, or any other store in your area and look for a sports bra, you can find some really cute, very reasonably priced stuff.

[StrangeFox]

I will say that I am not the type of person who enjoys conditioning, but I find Veena’s exercise programs fun. It honestly doesn’t take long to complete 1 day of a program, and many of the exercises she uses are pole moves (spins, transitions, floorwork, tricks).

Another thought – if conditioning is just not going to happen, you could always try to take a bunch of exercises and throw them into a dance routine. I hate conditioning my core so I choreographed my own little dance filled with core strength-building moves. I also made a point of hanging a sheet of paper on the wall of my freestyle room so I could remind myself to include certain strength-building moves into my freestyles.

[StrangeFox]

As per my promise, I have figured something out and I have returned with tips! This really helped me so I hope it helps you. 🙂

(Note: I’m working on split grip ayesha – it may be different for elbow and forearm grips). I enter from caterpillar, and before I go into this move I make sure I have a solid grip on the pole between my knees so I’m not flopping around.

1) Pull with your top hand – even more than you think you need to. Squeeze the pole with your hand and pretend like you’re trying to pull the pole out of the ceiling and drive it into the ground.

2) Curve your side body ever so slightly so that you’re tilting your hips towards the pulling arm. If you check out Veena’s video here on the split grip ayesha, you’ll notice her torso has a very gentle curve in it. If you don’t have the lessons, look up images of other polers doing ayesha and pay close attention to their torso. If you find a picture of someone from the front or back you should be able to see it. Understanding this really helped me “get” the core engagement necessary to balance in this move instead of immediately cartwheeling out of it.

3) Point your toes towards the ground and contract your quads so your legs are straight. If your legs are bent or your toes are pointing upwards this move is so much harder to balance in. Keeping your lines straight means keeping your limbs predictable, which makes them much easier to manage.

Last night I was able to hold my ayesha for what felt like forever and I got to decide when I exited the move instead of falling out of it! 😀 Not sure if this helps at all but best of luck!

[StrangeFox]

I feel the same way sometimes because there are just so many things to work on. It’s tempting to want to go back and forth between many moves, but what has worked for me is choosing no more than 3 bit moves to focus on at a time. I like to keep them related so I can do the same conditioning/muscle memory training.

It’s really frustrating to feel like you’re getting nowhere. There are times I feel like I’ve been working on a move forever and I’m never gonna get it. We all have strengths and weaknesses, so I recommend combining them. It’s nice to have a “feel good” move to fall back on. As an example, I’ve been working on ayesha/straight edge for 8 months now and just last night started getting it solid and consistent. When I started to get frustrated and lose interest, I had caterpillar climb as a “feel good” move I could work on. As a bonus, caterpillar climb helps with the strength/positioning needed for ayesha. Win-win!

I try to have both long-term and short-term goals, too. Lots of small short-term gains help me feel like I’m at least accomplishing something and it keeps things interesting. I always, always keep videos of myself so I can measure my progress. Progress in pole can be a very subtle thing, and it’s not always linear (sometimes I regress a bit before I get something).

Most importantly, have fun! If you’re trying to do tricks or conditioning and you’re just not feeling it…do something that makes you feel good! I will sometimes freestyle, twerk, do chair, or stretch if I’m really not feeling up to trick training. 🙂

[StrangeFox]

Thanks nyxed! I’m going to see if I can get one of those this weekend. I was worried they’d find other things in my ceiling (wires, etc…) but I guess I could deduce where the joists are better than with the stud finder which lights up all the freaking time! If I trusted the stud finder I’d have to believe my entire ceiling is one giant joist. 😛

[StrangeFox]

Uhm…can we start a club? I’m having the same problem with split grip ayesha. For me it’s about keeping my shoulders even. I keep tilting out of this move just seconds after I get secure. I can post a video and you can tell me if you’re having the same problem. I don’t know whether it’s a strength issue (core, or arm), or if it’s technique based. I think I was in the sweet spot once and it was 100% my instructor that positioned me there and made sure I was “stacked” enough to hold it. I’ve been chasing that balance for a while now and I’m getting close. What seems to help me is keeping the shoulder of the top arm (the “pulling” arm) engaged and keeping my top shoulder in line with the pole.

I can’t do ayesha from inverted D. It’s caterpillar all the way for me, but I’d like to learn it from inverted D ’cause in caterpillar I struggle to get far enough away from the pole.

Sorry I can’t be of much more help. If I figure anything out I’ll be sure to report back here. I’m getting closer to being able to hold it for longer, but I don’t have nearly as much control as I want.

[StrangeFox]

Thanks so much, ladies!

I will definitely check out puppy pose, cirque_physio and StretchIt. 🙂 It’s so rare to find upper back stretches that feel good so I’m super excited to try puppy pose! It looks simple and effective.

I agree with LatinPoler – I’d love to see an upper back and shoulders routine!

[StrangeFox]

Thank you! I’ll check those out once I get my PayPal sorted (hopefully very, very soon!) 😀

I’ve been doing cobras and they’ve helped my lower back but haven’t done much for my upper back. I’m going to foam roll tonight because everything is super tight up there.

[StrangeFox]

Just wanted to chime in and say this is totally normal. This is exactly how I started. I’d grab the pole and immediately sink into my arms. Holding myself up in a pole hold seemed impossible, but now I can do it for 30 seconds. As Veena says in the lessons: even small holds build strength!

One of the things I did to strengthen my pole holds were negative pole holds – when you come out of your pole hold try to lower yourself as slowly as possible and with as much control as you can. You’ll get there soon!

[StrangeFox]

Seconding Veena on the pole finish. I never really noticed how bad this was for me until I got a chrome pole and saw the difference between chrome and brass. I have killer calluses and I get that burning ache on the outer perimeter of my palms, too.

On chrome I don’t have much of a problem, but on brass it’s really bad. I find the diameter has an impact, too. I LOVE my 40mm for grip, but I think I might grip a little too tightly because I get that pinching burning feeling more on the smaller diameter poles. Once my hands start to feel like this it’s usually my cue to stop and rest for the day. Using lotion the next day helps a little, too. I was thinking this might be because my calluses are too thick and they’re pinching the non-callused skin but I’m not sure. Sorry I don’t have anything more useful to add. 🙂

[StrangeFox]

Thanks Dustbunny! Funny, I was just thinking that last night! 😀 Thanks to Veena’s tip, I can finally get into iguana safely – without leaping backwards and risking a shoulder dislocation and/or a concussion – and the first thing I thought was: “Onto negatives now!” LOL!

[StrangeFox]

The highest the ceilings go in my house is 7 ft 6inches or so… (can’t remember exactly but it’s pretty pathetic!). I have two pole rooms and one of them has a 6ft 9inch ceiling. I pole in this room all the time, although I do admit the lack of height is an annoyance at times. Most moves are no problem with a low ceiling, and I usually just go to the studio to practice the moves that do require height. It’s doable, and you’ll learn to work with what you’ve got. 🙂

There are quite a few polers on here with low ceilings. If you’re concerned you won’t be able to pole beautifully, please check out a dancer on here named Papillon – she’s absolutely incredible and she also poles with very low ceilings. Somehow she manages to make a climb on a low pole look so graceful and lengthy! I still haven’t figured out this secret yet! 😀 Plus, Veena gives tips in the lessons on how to climb, etc… on lower poles.

As for finding a joist – I had a hell of a time finding the joist in my ceilings even with a stud finder. I found a hole the previous owners of the house had cut into the basement ceiling and measured the space between them. Starting from the wall I measured outwards until I found the joist in the center of the room. Most houses have joists set a standard distance apart. You might be able to do something similar to locate the joist in the taller part of your ceiling.

[StrangeFox]

Hmmm… something you said just clicked and has started rolling around in my head. You mentioned you have to hold first…and lower the body weight into the hands. I’m not doing this so my weight is not transferring into my hands until I fling my butt over my head. When I do the TG elbowstand I always reach up, then sink down into my arm before I lift. Next time I try iguana mount I’m going to focus on sinking the weight into my hands and see if anything feels different.

I’m pretty sure the lesson mentions something like this but I just missed it for some reason. *facepalm*

[StrangeFox]

Ah yes! I’ve learned the elbowstand version of that move, but I have yet to try the TG handstand press. 🙂 What you say about holding and then engaging makes sense. My arms are NOT straight (engaged) when I’m trying to mount, which of course also makes me a bit nervous (leaping into iguana seems like it could get you a ticket to shoulder dislocation station). I am going to give the TG handstand press a try to see how it feels.

I feel like I could be folded more, but then I’m worried my head will be too close to the ground. I always feel like if I try to lift I’ll just keel over to one side – lol! The only time I’ve ever even started to feel my muscles in this move I was folded so far over I was staring up at my crotch….

I’ve posted a video of one of my earlier iguana attempts. Thanks so much, Veena! 🙂

[StrangeFox]

Update: I got my split grip ayesha! It’s still inconsistent and I can’t hold it for longer than a few seconds, but it’s getting better every day and I’m so, so happy I finally made progress with this move. I was beginning to think it was impossible for me because I just couldn’t get stable/secure. It ended up being a technique issue rather than a strength issue (I was trying to hang off of my lazy upper arm when I needed to square my shoulders and pull), but all of this caterpillar work really helped to make it click. My caterpillar climb is looking good, too. 🙂

[StrangeFox]

Hello there! Don’t worry, joint hypermobility is super common. I also have hyper-extension throughout most of my large joints (hips, elbows, knees, shoulders), but it’s not too extensive. It’s nothing to be freaked out about, but it does mean you have to be a bit more cautious about your body placement and what your joints are doing. I’ve found I sometimes need more strength/time to do a move (ie. split grip). Just be patient with yourself and make sure you listen to your body. If you feel any “twinges” or discomfort in the joint just stop and rest for a while. Also, don’t neglect strengthening the smaller muscles of the arms and shoulders! Veena has some great exercises on here! Thus far, my joints have only had an impact on my split grip training, and my flexibility training (oddly a negative impact on the flex training).

It’s funny Runemist mentioned extra flexibility because I am about 0% flexible despite the extra range of motion in my joints! In fact, because of the extra range of motion my muscles are extremely tight to try and help compensate for the joint instability. 😀

[StrangeFox]

Smart idea getting a crash mat. I use mine all the time and have had quite a few wipe-outs on it that could have been a lot worse than they were. I’ve fallen out of jade, gemini, superman, ayesha, and iguana (right on my noggin). I’m not saying a crash mat offers total protection, but it certainly lessens the likelihood of serious injury and can give you a nice confidence boost when trying new moves.

I got mine at Yoga Accessories.com (Here it is: https://www.yogaaccessories.com/Pole-Crash-Mats_p_125266.html). I went for the 5ft diameter and 5 inch thickness. There may be wider, thicker crash mats out there but this one works well for me. It’s not something I can use while freestyling or wearing heels, but for trick training it’s awesome. It’s a bit pricey but well worth the money. Best of luck! 🙂

[StrangeFox]

Yup…grip aids! I have this problem, too. I usually put a bit of grip aid on my shoulder and a bit on the pole. I usually use dry hands for this, although I’m finding hairspray gives my skin a nice tacky feeling, too. Also, to add to what Veena said about hair, make sure that the day you pole you don’t put any mousses/conditioners in your hair…nothing that could get on your shoulders and make them slippery. I was having a hell of a time shoulder mounting last year because of the sunscreen I was using, too!

[StrangeFox]

Good for you guys!

I didn’t have Facebook for years, but it’s one of the primary methods of communication used by the pole studio I attend, and I found without it I was missing out on a lot of stuff, and forcing the poor staff to have to contact me privately about things like session start dates, pop up pole shorts sales, shows, etc…

Even though I made my account “private,” it’s crazy how quickly Facebook crept into other areas of my life. I don’t find it’s a bad thing for me – I just keep an eye out to make sure it isn’t sucking up too much of my time. You’re right – there’s definitely a fine balance between using technology to enhance your social life, and getting so consumed with technology that you no longer have a social life without it.

Funny you mentioned the bit about photographers judging carefully whether or not a photo-op is worth spoiling the experience. Just a couple of years ago I made a conscious effort not to snap too many photos when I went away on vacation because: a) it spoils the experience, and b) real life always looks better than the photo anyway. I came back with maybe 10 pictures, and I haven’t looked at them since downloading them to my computer! 😀 I feel like my friends and family were secretly relieved they didn’t have to sit through 1,000 photos of the same German cathedral from different angles! LOL!

[StrangeFox]

Looks awesome!

LOL! I’ve had many close calls with my shorts in this one. 🙂

[StrangeFox]

Yes! My hip flexor injury was unpleasant but short lived (thankfully!) Last week it was so bad I couldn’t even put on socks on Tuesday, but it’s pretty much all healed up, now. I’m still being careful and taking it easy on the running and flexibility training for the next little while.

I didn’t realize just how much my hip flexor did until I hurt it! I went to pole class and I couldn’t do anything! It was super frustrating. I got really anxious and antsy towards the end of last week. I was pretty cranky until I finally got to do something physical. I have a really hard time sitting still. 🙂

Glad to hear you’re stronger and healthier than ever! Can’t wait to see your pole progress vids.

[StrangeFox]

Thanks Runemist! Excellent ideas! I’ve started up learning spin pole and trying out some moves I’m comfortable with on it. That really helps to keep things fresh! I’ve also discovered I love spin pole, which pleasantly surprised me. Initially I wasn’t a big fan and was kicking myself for springing the extra cash for the spin option, but I’m so glad I did now! 🙂 I find spin has really helped my upper body strength.

I’ve also started to explore dancing in heels, and I’m planning to try and up my floor work game, too. Unfortunately, I also injured my hip flexor (while running), but I’m recovering pretty quickly so I’ve been gathering a list of things I want to try while I’m chomping at the bit!

Please do let us know how your progress goes.

[StrangeFox]

Welcome back! I wasn’t around when you were active on the site, but I have come across some of your posts in searches and I’ve been helped by them many times. I’m glad to see you back in here. 🙂

Congrats on your upcoming marriage, and kudos for figuring all of this out about yourself! As far as I know I don’t have ADHD but your post really resonated with me. I’ve hit a pole (and stretching) plateau and it’s damn frustrating. Even if you’re only poling for yourself, it’s de-motivating to do the same thing over and over again with no gains. I know building strength, flexibility, and flow takes time, but what’s the point if you’re not having fun, right?

I like the idea of breaking larger goals down into smaller, more achievable goals. I do this, too, and it really helps. Make sure you keep a journal to track your goals and progress, and keep tons of pictures and videos. As dustbunny mentioned, post on here whenever you can. You could also join IG if you’re comfy with sharing your progress. Sharing my goals with others and receiving feedback always helps to keep me motivated.

I always try to have a handful of unrelated (or loosely related) goals going at once. One goal may be a trick, but the others should be about something else – ie. dance, or floorwork, or transitions. The only way out of my pole plateau is to build strength through conditioning. Unfortunately, I’m not going to see any real gains for a while from conditioning so to keep myself motivated I decided to focus on another goal of mine as well: getting comfortable on spin pole and working on my flow. Even though I’m a bit stuck in the trick department due to lack of strength, I’m still getting that little rush/high when I make progress on spin pole, and I’m pleased that even though I’m not picking up many new things, the old tricks I’m working on are looking better and getting easier.

I recommend Veena’s programs as well. In many of her programs she uses tricks/spins for conditioning so there’s always the chance you’ll learn something new. IG challenges are also a good way to continue to feel productive and to learn something new – or at least to learn a new take on an old move. 🙂

Best of luck, and please keep us posted!

[StrangeFox]

Yesss! I’m going to start that and let you know how it goes. 🙂 Thank you, Veena!