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When I invert I still feel it in my back muscles- the ones between the scapula. I do the scapula exercises you teach-front, back, up, down scapula but I don’t seem to feel like it’s targeting those muscles. Other general exercises I do are push ups, jumping jacks, sit ups, crunches, lunges, the flex band exercises to strengthen the shoulders, pole push-ups, the one where you stand with your feet at the pole base and pull yourself to the pole then lean back (forgot what it’s called), leg lifts, yoga, pull ups, stretching, etc etc. I don’t want my back to give out because my arms and abs feel like they are stronger than my back.

I would like to strengthen my wrists too. I type all day and sometimes my wrists feel weak, esp when doing the twisted grip. Sometimes I feel it in my wrists when doing superman as well. Never pain, just a feeling like those muscles haven’t caught up with the other arm muscles.

Last thing is I’m doing the leg raises for my hip flexors. My goal is to invert with straight legs and other things that require strong hip flexors. Not sure the exercises I’m doing are the right ones. Ive booked some private lessons and take classes at a local studio but honestly I feel like i get more out of studio Veena because I can tailor it to my level and repeat things if I need to. I am more concerned about doing the right strengthening than progressing quickly. Safety first! Thanks!!

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I was helping a friend put up an xpole over the weekend and there was no way to make it static. There are supposed to be holes to put the allen wrench in to tighten it but there’s nothing inside. After helping her put up her xpole I am glad to have my lilmynx that is all one piece and has a simple locking mechanism.

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Thanks for the advice. Veena, it’s actually deep inside in the area right above my pubic bone and I he inside of my left hip. Thankfully it seems to be improving. It now hurts mostly on climbing. Taking this time to work on flexibility.

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Well, dr said to just take it easy. I pole to keep my spirits up during this time of year and am so sad.

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Hi, yes, will rest, as excruciating as that is. I am so afraid I’m going to lose the moves I worked so hard on. To answer the above question, I pole in some form about 5 days a week, sometimes just warm up and pole for a short time. It is only excruciating when I climb. We were doing a lot of climbing in class and I think that’s what few it over the edge. I am of course thinking the worst, like I’ve got a hernia or something, so will be on the phone with the dr post haste in the am. When I get back at it I want to make sure I warm up those muscles thoroughly. Can anyone suggest specific exercises to warm up the abs in a gentle way?

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If there is nothing above you but an attic can you get access to it? I went up in mine and drilled small holes through the ceiling on each side of the wooden supports so I could be sure to screw the pole into the center of the support. Unfortunately I found my beams don’t run down the center of the room so had to install one but that’s another story.

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Thanks. It’s been a 20 year struggle. The drs have tried every therapy, medication, holistic healing modality and nothings working. I am thinking of moving down south because it’s worse when the daylight declines.

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And Veena didn’t pay me to say that, lol!

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There was a post in another forum recently that said bondage tape works and is grippy. Just passing along info 😉

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I want it all! Now! Lol, yes, you are quite right. I want splits so I can do a bad ass Jade and I want a needle because at some point I am going to start figure skating again and that move makes awesome spins and spirals. But I am willing to put in the work and be patient.

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I would say follow the Veena method. Following the course the way it is laid out, in order and with the proper rest days, is the best I have seen. The other programs I see out there seem to be in the “quick ways to become flexy” camp. I’m no expert but did enough damage as a former figure skater and club dancer that I’m willing to be patient and do it right this time.

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As a 49-year old never-been-flexy woman, I wonder if trying to force these poses now is inherently dangerous and if I should just accept what I can do within reasonable limits. Even when I was figure skating I had flexibility problems. I am going to ask my dr what he thinks.

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Ugh, the shoulder mount! When I was working in clubs 20 years ago I didn’t know there was any other way to invert so I learned that right off the bat. Now I can’t do it! Soooo frustrating! I feel like I’m taking baby steps and trying to remember what it felt like before but I just can’t so I’m continuing with the conditioning and strengthening. I will get it back, and my straight leg invert will be next!

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That’s so funny. Her name is Olive-Stanley is the pig in my profile pic. Here she is from the front. I can totally picture her twerking-that is absolutely her personality! If she could pole dance she would be all attitude. She firmly believes she is the center of the universe. She gave me what for when I shooed her out so I could practice.

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Thanks so much. I am so excited how my core has become stronger almost overnight with this program. After 20 years of sitting at a desk I had no core strength at all.

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Excellent! I rescue 800-1,000 lb pigs so need to be strong!

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Thanks so much. I do watch the conditioning videos over and over. Want to do things the right way so I don’t hurt myself.

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Very much appreciated. I had no idea about placing weight on an internally-rotated joint. I would guess this applies to legs too, although I’m not sure if there are any moves where this would happen. Are there any other general contortion guidelines that might help polers? Many thanks for the information. While I love poling, I still have to be able to lift bales of hay so can’t put any of my limbs out of commission.

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Inverting again, phew!

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Good news. Today I’m fine. I guess it’s like everything else, just listen to my body. My inverts were so natural, like just sitting back in a chair-I couldn’t understand what happened. My muscles just said “nope, not today” so I have to trust they know best! I worked on spins this morning then this afternoon was like nothing ever happened-inverts were back. Thanks for the reassurance!

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Whohoo! Have a poletastic day Veena!

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I am solely a Veener. I’m going to be 49 in 2 weeks and feel perfectly safe learning here. I also video myself regularly to check my technique against the videos. IMHO I feel that everything is covered. I will probably take classes at a studio at some point to see if there is any benefit from it but I am perfectly satisfied right now. I used to work in clubs and was always injured. Now I know how to prevent that.

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Thanks, I feel better now. What are the best exercises for stretching the upper body-shoulders and such? I have totally ignored it with the exception of my wrists, concentrating on strength but not flexibility above the waist.

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I am not a structural engineer but do know the basics of construction and I would bet my next paycheck that was not from your pole. That kind of cracking comes from the house settling, or some major kind of force. If the neighbor is having trouble closing the door I would get the landlord on the phone and get a structural engineer over there ASAP. Do you live in Florida or someplace that has sinkholes or unstable ground? If you have gas I’d be watching for any smell that would indicate a leak from things shifting. Or better yet, personally I would move. Again, not an engineer but better safe than sorry.

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Talk about inflexible, I can’t do the ballerina because I can’t reach the pole with the top hand. It had not occurred to me to do shoulder stretches regularly. Progress, not perfection…..