[Veena]

One easy (well theoretically easy) things to do to improve core strength and reduce back pain, is to sit without using the back of a chair! We become so weak and dysfunctional by slouching in chairs, so try sitting forward on the chair and see how difficult it is to resist wanting to just relax back! Focus on sitting tall not rounding the low back or upper back. You can also try focusing on posture while standing this can be helpful too.

Or you could just try this! hahahahahahah totally kidding https://www.youtube.com/watch?v=DHiqVygN-w0 but watch

[Veena]

I would suggest using the conditioning and strength lessons here to work on the weak side.

Also make sure you are working the beginner pole moves on the weak side before trying to do more advanced pole work on the weak side. Starting with beginner pole work is important because it might not just be lack of strength, it can just be a matter of the body not understanding HOW to the a move on the opposite side. So before you try and add more reps to the weak side make sure it is ACTUALLY weak and not just a matter of having to learn how to use the other side. If you really do have a weaker side (which is totally possible) use the same weight for both sides for now, and stop the reps on the strong side when the weak side is fatigued. So, if doing bicep curls, stop when the weak side is too tired to do any more.

You’ll find a bunch of body weight strength building exercise in the quick lessons at the bottom too!

[Veena]

So your vote is for hammock again next month?

[Veena]

Saryra, try the 30 days to flexy program here! 💜 Also, slow progress is totally normal in flexibility!

[Veena]

I think 5 is good, but it’s always nice to have other options just incase it goes quickly! Don’t for get to BREATHE this will help keep red face away, while doing inverted poses. You might also want to let the photographer know that you would like to do ex butterfly but you can’t hold it long so they are prepared to work fast. 🙂

[Veena]

I love the look on your face!

[Veena]

So far it’s looking like chair is in the lead for next months focus!!

[Veena]

More routines will be included in the pole section. 🙂

[Veena]

There are a lot of combo pole lessons that don’t require any inverts so those would be good for you to review regarding flow. They’re in the routine and combo section.

Once I do a monthly focus on chair, you will see more options for using the chair. As I had mentioned back when I first announced the new section, I’ll have options for routines, workouts and different styles like sexy chair too. Right now I’ve posted what I feel are the basics, fundamentals for chair and getting to know how to use it. I always try to add fundamentals first so I can place them in the related lessons for review. Many of the new lessons you’ll see will be routine based!

[Veena]

I’m looking for votes and input on next months focus! Here are the options:

Hula hoop
Pole
Chair

Thanks 💜

[Veena]

Don’t train strength and conditioning every day. The body needs to recover to actually build strength, muscle growth doesn’t happen while you’re doing the strength training it happens during the recovery process! Pushing after an injury is never a good idea either. Even if you’re not a beginner the 30 day take off program is great for coming back after injury too! 💜

[Veena]

They make all kinds of sizes so call them and they can help you choose the pieces that will fit your room. 🙂

[Veena]

Ok knowing all of this here’s what I suggest.

Take a full week off from any strength work using the scapula, shoulders and upper back. So REST. During this time of rest, do self massage (daily) and see a sports massage therapist if you can too once that week. Also during this week of rest try using some heat before massage. As you know trigger point work can be helpful in improving old adhesions from injury, and injury can be anything from over use, to a sudden OUCH when training.

Anyway, take a full week off, heat and self massage everyday. If you have a foam roller I would do a full body roll every day because everything is essentially connected so even rolling the feet can produce relief somewhere else on the body.

After a week: get back into things slowly…..
Make sure you’re working BOTH sides of the body equally.
Do stretches for the upper back after any pole or workout session.
Make sure to focus on keeping the top of the shoulders away from the ears whenever poling or lifting.
Strengthening the surrounding muscle groups will help too.
Avoid pulling the scapula tightly in before lifting always start in neutral.
If you don’t already do internal and external shoulder rotations before or after any pole session (don’t let the rhomboids take over or the tops of the shoulders sneak up)

There are lessons for the foam roller and everything I’ve mentioned if you haven’t found them already 🙂

I have one more though too…sometimes we get so focused and the continuous massage, stretch and so on can just aggravate an injury too. So sometimes total REST without fussing with the injury is helpful. Just don’t touch it. lol Like picking at a scab, leave it a lone and see what happens.

Feel better soon and let us know how it goes!!!

[Veena]

Ah, the first comment should say ABDUCTORS!! Sorry for the typo’s!

[Veena]

oh, and for the front leg you’ll want to strengthen the Adductors, inner thigh