[StrangeFox]

Me! I have a paper journal where I jot down exercises for conditioning/flexibility, tips for the tricks I’ve learned, and ideas for dances/combos/choreography. I also have a journal on my computer where I write about my progress, my setbacks and my goals. It’s cool to see how far I’ve come, and it’s helpful for me to look back on it when I have bad days or weeks. It reminds me that bad times don’t last forever, and that the move I was struggling with yesterday might be my go-to move tomorrow.

I think writing in a journal is a wonderful idea. I find it’s easy to forget how far I’ve progressed, and when I experience setbacks it’s so helpful for me to remember I’ve gotten through tough times before.

[StrangeFox]

Thanks Veena! That’s super helpful! I have an exercise ball at work and everyone already thinks I’m kind of weird, so they probably won’t care how I sit on it! 🙂

[StrangeFox]

Looks gorgeous and I love the heels! Glad to hear all of your friends are safe. ❤

[StrangeFox]

Looks like tight hamstrings and hip flexors are pretty common. I’ve been seeing flexibility gains but have often wondered if I’ll ever get to where I want to be or if it’s not something that’s going to happen with my desk job. I also wonder if I should be doing something differently considering the amount of time I spend sitting. When I come home at the end of the day I try really hard to move around a lot, and if I need to sit at the computer I try to do it while I’m sitting in a pancake stretch or pigeon or some other pose where I’m not shortening my leg muscles. I also sit on a ball at work instead of a chair so I’m forced to keep my core tight, move around, and sit in ways that stretch my legs.

Mertilosandra – I think getting up and moving around every hour is a good idea. I’m going to try to set alarms on my calendar so I remember to do that!

[StrangeFox]

Thanks PoleKat! I’m going to try adding some more active stretching to my routine. I’ve heard that tiring out the muscles is the key if you want to sink lower, and I must admit I’ve had the best results with my flexibility training after a hard work out or a long run. I feel like I get further down when I do passive stretching, however, I can’t imagine a pole routine that consists of me spending 5 mins to sink into my front splits would be really entertaining so I agree it’s better to train for active mobility. XD

I just recently discovered that isometric stretching works well for me, too. 🙂

[StrangeFox]

Thanks Ladies! 🙂

LatinPoler – that makes perfect sense. Thanks for answering my question. I’ve been struggling to understand this concept for a while but was embarrassed to ask because everyone else seems to get it. I always feel a little stretch when I stretch to maintain, but it is quite different from the discomfort I experience when I work on my splits.

After the invert program I’m going to try Veena’s flexibility program.

[StrangeFox]

Glad you didn’t get hurt! When I first installed my pole I had it shift across the ceiling and that was scary enough for me! Thank goodness it didn’t come all the way down. The funny thing was it was fine while I was climbing and sitting – it was chair spin that set it off. I always tug on my pole before I use it and do a couple of spins that involve pushing on the pole like chair or carousel.

[StrangeFox]

Woohoo! So glad you got it installed! 🙂 Yeah, I tried installing mine after a full day of work and my pole class and I managed to mess up by not installing it directly under a joist…it pushed the ceiling up a bit and after a couple of uses it slid out of place when I did a chair spin! XD I was pretty horrified and didn’t think I’d ever feel safe on my pole, but I invert on it now and everything. I’ve grown to trust it. 🙂

If you really want to install it in the spare bedroom you can check and see if your brand of pole sells permanent mounts, although I’m not sure if that would help.

[StrangeFox]

I’d be very, very nervous installing on an un-even floor. If you’re installing a pressure mounted pole like an x-pole, the pressuer exerted by the pole could make the floor more uneven in time, which will lead to your pole becoming even more unstable. I’m not sure if installing a dance platform/stage would work in your case. If you bought your pole from X-Pole, you should definitely contact X-Pole support. They are super helpful and respond really quickly. They might have some suggestions on how you can safely install your pole.

Congrats on purchasing your new pole! I know it kind of sucks to discover your pole space is not ideal!

[StrangeFox]

Woohoo! Thank you, Veena! 🙂 I don’t know how I missed that one in the search… might have misspelled “aerial” or had “bodywave” as two words when I looked. Love how the associated exercises are all ones in the invert program! 😀

[StrangeFox]

YAY! Thank you, Veena! I’m going to watch it tonight. Thanks so much for including the exits. 🙂 I didn’t know this could be done from butterfly as well!

[StrangeFox]

Good timing! I just learned this one – I can’t yet do a full middle split, and I’m not comfortable performing this (or extended butterfly) without a spot (yet!) but I’m also interested in a Veena lesson and will be watching for it. 🙂 I would love to know how to get out of this one because when I tried I got all twisted up like a pretzel. LOL! I do recall having to move my bottom hand up before I could get my bottom foot on the pole.

Veena – I hope you didn’t injure your foot! And broken refrigerators are a pain… lost half of my groceries last year when mine broke down! Best of luck! ❤

[StrangeFox]

That’s a good tip dlp5057. I think I might be sinking a bit, which will make it difficult for me to get my hips up. I know I need a ton more strength before I can do SM or lift into my chopper, but proper form will help and it’s always good to develop good muscle memory.

[StrangeFox]

Thanks Veena! I was tempted by the SM program because there are caterpillars in it (I have grown to love this move), but my invert could use a lot of work so I did day 1 of the invert program tonight. 🙂 I have also used your method of figuring out hand positioning for inverts, and it does help me keep my scaps neutral. I was able to invert perfectly fine with no scap twinges (not quite pain, but you can feel your rhomboid being stretched to its limit when you invert with poor form). I will keep you posted on my progress. 😀

[StrangeFox]

Yep! Controlled momentum… I’m not ready for deadlifting yet. 🙂 In the studio we lift into our SM position (with controlled momentum) for prep, but it might be that they’re having us do it just to get used to the timing and the feel of it. Plus, there are a couple of girls who can get parallel to the ground, hold the position, and lower with control, so this type of prep is a little more useful for them than it is for me. I checked out some of the conditioning in the SM program, and it actually looks not only doable but enjoyable! I thought it might be a bit advanced for me, but it’s looking like it might help me train other things I’m struggling with right now, too.

In the fall I have less sports, so more time to focus on pole. I checked my schedule and I’ll definitely be able to start a program this week. If I notice that one of the heavier days in the schedule falls right next to my pole class, or the conditioning class, is it OK to take a rest day and postpone the program by a few days or will that mess up my progress? If I don’t have my deadlift or aerial invert, would you recommend doing the invert program before the SM program? Sorry for all of the questions…I’m just excited to add more pole to my routine! 😀

[StrangeFox]

Veena – thanks so much for the clarification!! The rectus abdominis is what I’m talking about, and when you said it’s one muscle I thought “wait…is everything I know about abs a lie?” and I went and looked at an actual medical drawing and it looks like everything I thought I knew about abs *is* a lie – it IS one muscle. Sheesh! Everyone talks about upper vs lower abs so I never gave it any thought before. Heck, I even read an article about isolating each ab muscle in the rectus abdominus and moving them independantly of one another. *facepalm*

I’m very short and “bottom heavy” with wide hips, a booty, and muscular legs. So yeah, it might just be that I’m trying to lift a lot of weight and I need more conditioning. It’s crazy how our bodies make us good at different things. I’ve gone to a few other classes and met girls built like me and they’ve all got the same struggle – how do I get my hips to the pole? And they’re all pretty comfortable with the same moves I am. XD

I’ve seen the tips for SM and they helped me get the prep! 🙂 I’m just trying to lift from standing like I would in a regular SM. I know SM is pretty strength intensive so I’m not expecting to get it anytime soon. I’ve just been having a bad pole month and feel like I’m “stuck” with a lot of things, so I’ve just been trying different things to try and mix it up. I’ve also been having a blast dancing and I’ve seen great improvements in the way I move. Thanks for your words of encouragement – they are much appreciated! ❤ 🙂

I’m posting a pic here to show you the type of position I’m stuck in when I do SM prep. I’m stuck in a similar type of position in my tuck invert, too. I just can’t get those hips up so I’m parallel to the ground. I get the same result regardless of whether I’m standing or lower on the pole, and I’m doing the step and sweep method so I am using some controlled momentum. I’ve tried Veena grip, cup grip, and now princess grip and it doesn’t make much of a difference. It’s probably a strength issue. I’m debating whether to do the invert or the SM program first. I just need to figure out how to fit it into my schedule so I still have rest days between the program, pole class, and conditioning class.

[StrangeFox]

I’m going to record myself doing some preps today…cup grip vs princess grip. I’ll let you know if it makes a difference for me! I’m skeptical I’ll have any luck with it because my issues are all in the lower body.

[StrangeFox]

Haha, I’m not sure if it goes by different name but here’s a pic of princess grip I found on the internet.

I’ve tried Veena grip and cup grip so far and I’m OK with both. Cup grip is how we’re being taught in class. 🙂

[StrangeFox]

Thanks dustbunny! One of the girls at the conditioning class I go to was telling me to do shoulder mount prep from the floor too, as well as doing them from a squat type of position so I could get used to activating my core and curling upwards. I think I’ve seen that in Veena’s vids as well. I’m going to give that a try next time I train and see if it helps with getting my hips up for my invert. I made good progress this week and I’ve got a pretty controlled step and sweep invert with far less strain on my upper back (on both sides! Yay!)

On a somewhat related note, whenever I mention difficulties lifting my hips in SM preps everyone tells me they have great success using the princess grip. Yet, we’re not taught this in class and I don’t see that grip on here, either. Is it a bad grip to use?

[StrangeFox]

My ceiling is about 6’9″ so a little shorter than yours and I bought the 500mm extension to replace my B pole. With shipping and taxes the extension wound up being around $74 USD for a brass pole. I combined the 500mm extension with my A pole, and the 250mm extension that comes with the pole. I guess I could have gotten away with the 750mm extension…lol! I can see the red indicator line below the adjuster which means the adjuster at the bottom of the pole is at 100mm. X-Pole will be able to advise you which extension is right for you – their customer service is amazing, and I worked with them to find a solution that was right for my pole room! 🙂

If you want a teensy bit of extra space, replacing the dome with a permanent mount might help, however, this involves a bit more installation as you have to screw the mount into a joist. It might also be helpful if there’s a temporary pole space in your house with a higher ceiling – a room where you could pole sometimes if you wanted the extra height, but maybe can’t keep your pole up there full time. Using a permanent mount will take the hassle out of installing your pole so you’re free to put it up and take it down easily. I bought a permanent mount but my fiance won’t let me install it, so maybe others can chime in with more insight.

My ceiling is a few inches shorter than yours and I’m still able to spin, dance and invert (I’m 5’1″, by the way). Although it’s workable, I do find my low ceiling a hindrance when it comes to some moves, and basic climbs are not something I can do at home. Another thing to consider is if you’re getting a crash mat or using heels, you’re going to lose a couple of inches, too. If I had the option I would have my pole set up in a room with higher ceilings, but you do kind of get used to it, and it does force you to be a little more aware of your surroundings, and a little closer to the ground. 😉

Lots of ladies on here have poles set up in rooms with low ceilings, and they’re all able to make it work. I’m sure they have much better tips than I do!

[StrangeFox]

Thanks so much everyone! I’m going to take some real rest days and hold off on doing any tricks until my next pole class this Wed. Hopefully my invert will be stronger.

LatinPoler – I am training for a half marathon in October, but I might take things a little slower and do the 10K instead. 🙂

dustbunny – I’m guessing a rest day doesn’t include flexibility training? 🙂 I try to do flexibility and strength every other day, but it doesn’t always work out. I need to get better at planning my schedule so I can make sure I get those rest days!

MdawWat – I’m doing splits training, but for some reason my back bend is getting deeper, and I can now fully forward fold which I couldn’t do before, so it’s possible I’m fatiguing some of my invert muscles in my core.

[StrangeFox]

Thanks ladies!! I have incresed my activity level quite a bit, and come to think of it it’s not only the cardio I’ve added but the flexibility training, too, which involves some more cardio for warm up as well. Since I increased my activity level I have lost 5lbs, which sounds like the opposite of a problem, but it’s probably a sign that I’m not eating enough. Over the last couple of weeks I’ve been stressed over a family member’s health, and I know I wasn’t eating properly or listening to my body the way I should. Fortunately, everything is OK and things are returning to normal.

Also, about a week ago I did attend a bunch of workshops at the studio with zero rest days between them from Wednesday to Friday, and on Saturday I did an aerials class (silk and hoop, it was free so I couldn’t say no) followed by a 14K bike ride. Usually for my cardio I run about 5K a day. For the past few days I’ve been much gentler on my body and I’ve put a few more rest days between my pole sessions. I’m also eating more protein (I’m a pasta person to polegramma!) so I’ll see how that goes. I hope it is just over-training, because I’d hate to have lost so much strength in such a short period of time. I worked really hard to get my invert controlled and it would suck to have lost it.

[StrangeFox]

Welcome to the wonderful world of pole! I just discovered it myself in April of this year and I’m hooked. I bought my own pole shortly after finishing my intro level pole course and I don’t regret it. My progress has been much quicker now that I have my own pole to practice on at home and the lessons here are wonderful. The moves you’re doing in your pics aren’t basic. Looks like you’re doing awesome. Can’t wait to see more pics of your progress! 🙂

[StrangeFox]

I’m so sorry to hear about other lovely polers having issues with family and work. 🙁 Makes me realize how blessed I am to work for a company with a very progressive attitude towards pole. I haven’t set up an IG or facebook yet (I’m so lazy!) so I can’t provide much help with the IG specific questions. I’m not sure what you do for a living, where you live, or what your work environment is like, which are likely going to determine how “free” you can be online.

Everyone else has given you good advice so far to try and keep your IG as private as possible. If you do manage to create an IG that isn’t linked to any other social media you could blur out/distort your face when you post pics/vids. Also, you could try contacting IG support and see if they have any pointers for you, too. My mother tends to be a worry wart so I’m very selective about what I tell her about my poling. She knows I dance and spin but she doesn’t know that I invert or climb…yet. You could treat your IG in a similar manner and only post things you’d feel comfortable showing your coworkers, however, that only works if you’re OK with censoring yourself, and if the people you work with aren’t dead set against pole.

If you decided the risk was too great and you didn’t sign up for IG, would you feel resentful towards your work? If so, that resentment may end up being far more damaging to your career than photos/vids of you on a pole. 🙂

[StrangeFox]

Thanks hmarshall! Last week in class we did a review of this move and I was able to get into it much easier on both my good side and my dork side. My instructor teaches this move with the “gun grip” and I found that was the only way I was able to get my arm stable without hyper-extension. 🙂 I’m feeling much, much better about the butterfly after getting comfy in the caterpillar.