Veena
Forum Replies Created
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Doing your flexibility training right after lifting weights is a wonderful way to gain flex! So try that. We all have areas that seem to be stubborn so it’s not unusual that you have tight flexors and flex hamstrings.
You can foam roll anytime!! Even in the middle of the day if you feel tight. Try reviewing the Foam roller section as well.
My favorite stretches are the Lunge thigh stretch and deep lunge. Try doing some work for the adductors and abductors too like the lying diamond and sitting outer thigh stretch. 🙂
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In that case, you could give the shoulder conditioning lessons a try if you have them. Heal quickly!
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I would avoid doing anything the DR hasn’t recommend in regards to the shoulder. You could work on everything else though!! You can work on stretching the lower body, conditioning and strengthening for the lower body and even core. There may be some floor work you can do. Once your DR has cleared you for exercise you’ll want to start off by doing conditioning work for the shoulders to strengthen them for spins and such. You don’t want to start off doing spins with your should issue!!
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Hi! It’s normal to hit a plateau, so don’t worry too much about it. The best thing to do is to change it up!
Change the order, (now that you know the stretches do them in reverse)
change frequency, (do training for flexors 3 times a week for a little while)
change how long you hold, (try holding stretches longer, or shorter)
change the stretches you use, (use the other stretching listed in the individual lessons or try adding new stretches. I hear good things about members using my lessons and Alethea’s dvd together)So remember there are stretches not use in the routines that are in the individual stretching lessons, and everything is in order. Look at the descriptions and see which stretches target the hip flexors. You’ll also want to work on the quadriceps. Are you foam rolling the hip flexors or using a tennis ball on them before and after stretching? Are you doing any heavy strength training that involve the hip flexors? This can tighten up the muscles. Also, if you are focused on how tight a muscle always is then sometimes we cannot mentally let go and relax. Our minds are very powerful and sneaky. lol
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Aw you guys are so sweet! Thank you for the kind words! 💜💜💜
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Hi Vette. As Robin mentioned I have flexibility training lessons here too. There are individual lessons that break down proper body placement and technique for all of the body including back! There are also 3 twenty minute routines!!
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A grippy pole means you’ll have to be spot on with your technique. It doesn’t leave room for sliding into the right position. I personally love a super grippy pole but, I remember the first time I used my TG xpole I was shocked at how much trouble extra grip was! Think we don’t realize how much we settle or slide into place until we use a grippy pole! I would suggest practicing on a grippy pole or using a sticky grip aid like Cramers Firm grip, if you can. If not, when you practice at home or in studio, focus on nailing each position without sliding into place.
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Listen to your bodies…..If you are sore all the time, you need a break. Eat well after your workouts and throughout the day. A colorful plate is a healthy one. SLEEP, don’t skimp on zzzz’s. Poling 6 days a week for 2 hours is a lot, if you are working that hard you really need to make sure you eat well and rest. 🙂
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Try a clothes steamer or an iron set to steam! https://www.youtube.com/watch?v=RdjeYnLLaBw
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Do not buy the Carmen Pole!!!! Stay with big names like lil mynx (our pole) or xpole and PS. You can use all of these poles on carpet. I have my SV pole on carpet right now 🙂
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Aw thanks guys. 🙂
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Depends on what you’re looking for in a pole….
If you want to set up and remove your pole fast, and have fast switch from static to spin and back, then the Studioveena pole would be great. It’s the standard 45mm diameter and has a great purple powered coated grip! It does adjust from 9-10ft!
If you want a pole that you can take with you places or change the height significantly then go with xpert, x-pole. Unfortunately they don’t have a powder coated pole, so choosing a finish that works for you can be tricky. My suggestions are the Titanium gold or… for dancers who have moist body skin (if you tend to sweat a lot all over when you exercise) try the brass. I would go with the 45mm. You will need to use a hex key to unlock the xpert from static to spin.
Both can also be used on vaulted ceiling if you purchase and adaptor.
Here’s the SV pole. http://www.youtube.com/watch?v=Y8YW4HEd3gQ
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Doing ab work isn’t bad there are some that can be very helpful both during and right after pregnancy! The exercises shown here are similar to the safe exercises I was talking about. I looks like there are 4 in her series.
http://www.youtube.com/watch?v=9cdSxWvF06g
Also once you’ve had your baby The Switch conditioning exercise is great for after baby! https://www.studioveena.com/lessons/view/4df4be6f-3160-46c9-9e73-67a10ac37250
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Rainbow, make sure your legs are warm enough!
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Most of the conditioning exercises can be done without the pole. I use the exercise bands in the lessons and instead of looping it around the pole you can use a door 😀 there’s also stretching and lessons on foam roller that don’t use a pole. You can also do floorwork!
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Exciting!!! As everyone mentioned, you’ll want to talk with your DR or midwife, and most of all listen to your body. I only poled a few times at the end of my pregnancy too, due to a move and I just didn’t have time. I did mostly walking. I went back to pole about 3 weeks after my 4th but it was a struggle. lol My mind knew what to do but the body just couldn’t cooperate, it was one of the weirdest and most frustrating feelings. So don’t feel too down the first time back if it’s rough, I recorded my first experience back if you’re interested. https://www.youtube.com/watch?v=A5UhIJnX5Rw By 4 weeks I was already able to see a change, by 10 I was feeling pretty normal, except for the bigger boobs from breast feeding! lol
If you do suffer from ab separation, avoid sit-ups. There are much safer abdominal workouts you can do standing to repair and prevent more separation.
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Hi Dene! You’ve come to the right place!! The online lessons here are perfect for building strength, in fact strength building is the main focus when you start using the lessons! I’ll briefly explain, all lessons are place in the order in which you should progress to build the strength needed for pole. In addition to that I have a 30 day Take off Program that will guide you through 30 days of pole lessons this includes stretching and conditioning needed for pole. The program is included when you purchase the lessons. Here’s the first video in the 30 days. https://www.studioveena.com/videos/view/50e4694e-a85c-4fa0-8e66-61940ac37250
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You should have a very solid basic invert and a very strong side pole hold, before working on the tuck. The tuck is a dead lift and requires a lot of strength and control. Once your basic invert is consistent, as in, the knees always end up past the hands, no toe scrambling inverts, you can start working on the tuck. If you look at the lessons you’ll see a list of moves below the main player. These are the suggested moves to work on in order to achieve the Tuck invert. https://www.studioveena.com/lessons/view/4cbc4b23-b534-4d1a-9978-3b990ac37250
Also try doing the negative/reverse of this move. Start from up on the pole and lower down to build up strength. If you are taking the lessons and find this too difficult it’s ok to move on. Unlike a solid basic invert the tuck isn’t totally necessary, just a great strength builder. You’ll want to work on it once you hit the more advanced pole work.
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It’s good if you can get the hips level but you shouldn’t be in a position where the lower back is on the pole. This is how the Gemini should look, the pole is in between the ribs (not on) and above the hip bone.
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I do suggest using the armpit in the gemini to scorpio switch when starting. However, the legs play the largest part in holding you on the pole. It IS important to use the armpit to catch yourself when doing spinning gemini to gemini and scorpio to scorpio!
If either of you are having a difficult time try posting a video for us to look at. This will allow me to see where your issue is. Could be placement or even flexibility.
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Good news…You don’t need to use the armpit!!!!! 😊 needing the assistance of the armpit is helpful for some beginning inverters.
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The sv pole is powder coated do not use alcohol on the pole it will dull the finish. Use windex or steam has worked well for me too. If you have sweaty hands try mighty grip or dry hands. There isn’t a perfect finish for Rhodes with sweaty hands 😕
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If I’m am SM on my left shoulder the right leg is my lead leg, it stays straight the whole time. I also like to use the Veena grip for any sm flips, you can really slow it down with that grip. I do the flip into splits at 1:35 https://www.studioveena.com/videos/view/4f3ec958-0d4c-4272-8fff-4d900ac37250 this is just one way to sm into a drop split.
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Strength training won’t eliminate fat on its own, you need to reduce calorie intake and increase cardio based exercise.
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I should add, if you’re looking for Skype lessons the you will need to plan a set time with the instructor.
