[Veena]

If you already have a 45 I think trying a new size is a great idea. I love my 45s and my 40. I use my 45s the most though, and it's quickly becoming the standard size. 

[Veena]

It can, impede flexibility if you do not stretch after your weight training sessions. I have been lifting for over 12 years now and know first hand that if I don't keep up with flexibility training I will tighten up. However, I have some of the best flexibility sessions right after lifting! I get some of the best results when stretching after strength training, this is why I feel it's important to do flexibility work when the muscles are very warm. 

When I do my weight training I stretch in between sets and then after I've finished lifting. 

As far as becoming bulky that is more of a genetic issue, I'm a tall, thin, endomorph so "bulking up" would be very hard for me. Shorter women tend to look more "bulky" because the have shorter limbs, it does not have to affect your flexibility though. 

[Veena]

Good Zoeyxxxx, yes Megan, getting the butt up is the hardest part! You have to make sure your gripping really low between the legs with the hands when you start so your head is as far down as it can be.

[Veena]

I find my chest and shoulders do a fair amount of the work in a flag invert too, not just abs. Here's a video where it's shown in slow motion. You'll see how I keep my legs in a L position with the hips stacked one on top of each other, Then open into V legs, and last tuck the lower leg lifting up. https://www.studioveena.com/videos/view/500d6129-fd58-49bf-8a6e-73600ac37250

[Veena]

Runemist, I rarely do CAR, most things can be done with CKR anyway so if it doesn't work for you no big deal. Also, I think your inverting is fine, and that it's really a matter of just practice now. Dwilzie, if you could post a video of your attempts it would be helpful. 

[Veena]

This is the way I clean my poles now. http://www.youtube.com/watch?v=RdjeYnLLaBw&list=UUup79MtZnWP_SCAHeVlmzdQ&index=8

[Veena]

Even though March is over I hope more people do this challenge! 

[Veena]

Did you send webmaster and email about it?

[Veena]

My xpoles don’t spin on their own at all. They almost spin on their own if I’m using the vaulted ceiling mount (my poles spin faster if I use the mount) however if it catches hard as youbturn it then you need to slightly loosen the pole.

[Veena]

Most thigh holds are done along the inner upper thigh but not way up by the crease. You want to be on the fleshy part of the thigh, not up too high on any tendons. If you've become stronger in the adductor (inner thigh) area, thicker muscle could be causing you to feel pain more. Or if you are using a different diameter pole or pole finish.

If it's not any of those things, do you think maybe your just more aware of the pain now, maybe before you were so excited to be doing hip holds you didn't notice the pain? Also when we are close to or have our periods our pain tolerance is much lower maybe thats it? 

[Veena]

This video has some tips too. http://m.youtube.com/#/watch?v=CtinAzp17s0&desktop_uri=%2Fwatch%3Fv%3DCtinAzp17s0

[Veena]

This might give you some tips http://www.youtube.com/watch?v=CtinAzp17s0&list=UUup79MtZnWP_SCAHeVlmzdQ&index=20

[Veena]

I feel ya, and don't worry you're not alone. This video might give you a few pointers. http://www.youtube.com/watch?v=CtinAzp17s0&list=UUup79MtZnWP_SCAHeVlmzdQ&index=20

If I've been off the pole I have to start slow and I always stay upright for the first few sessions if I'm doing spinning pole. If you are doing static spins try breaking it up, don't do a bunch of spins in a row. If you are just starting to pole again after taking a break working on strength building moves first are a good idea anyway, then move on to spins. 

 

[Veena]

I like xpole and lil mynx.

[Veena]

This may be helpful. Here is a video in the lessons  called, When to Spin. It also covers the difference between static spins and spinning pole holds.

http://www.youtube.com/watch?v=kNCf9aUHmcc&list=UUup79MtZnWP_SCAHeVlmzdQ&index=7

[Veena]

Hi Safetypin, if it was only the other day that you overstretched then you'll might find foam rolling and very very light stretching is best. See a Dr if it doesn't improve soon, and wait at least a week before you start flexibility training again. 

I have MANY lessons that will help you stretch everything from your splits to your back! There are also foam roller lessons that massage the muscles. Using a foam roller isn't necessary but it sure feels great! https://www.studioveena.com/img/smilies/icon_flower.gif

If you don't have the lessons yet here is the Getting started lesson for both the Flexibility lesson and foam roller. All the lessons on the site are placed in order so be sure to start with the first one, this explains how to use the lessons. 

Flexibility http://www.youtube.com/watch?v=B1ZZE2GTBiQ&list=UUup79MtZnWP_SCAHeVlmzdQ&index=5

Foam Roller http://www.youtube.com/watch?v=EPGzgRzFv4U&list=UUup79MtZnWP_SCAHeVlmzdQ

[Veena]

I just want to remind everyone the 30 day take off program a guide for you, not a challenge. This means there is no failure to complete or perfect time to start. its for anyone and everyone and an excellent guide for beginners! 

Thank you everyone for sharing your progress and thoughts!! xoxox https://www.studioveena.com/img/smilies/icon_heart1.gif

[Veena]

HI Amberfinn, Pole dances should be approached by progressively building strength, so don't be discouraged, you just need the right tools! Litlbit is right, I have many exercises that will help you build the strength you need. In addition to that, all lessons are placed in progressive order so you know what you should work on next. If you are looking for even more guidance try our 30 day take off program! 

Here is a video that explain how the 30 days works https://www.studioveena.com/videos/view/50e4694e-a85c-4fa0-8e66-61940ac37250

[Veena]

Yes, Casey!! xoxox

[Veena]

Pain in the knee when stretching could be a few of things. It's worth talking to a dr if it doesn't stop. If it's along the inside of the knee it's probably tightness in the Semimembranosus muscle.

First make sure you're starting off with a proper warm up, being super warm before stretching is good. Try doing some more gentle stretches first before moving on to splits training. Be sure you're not hyper extending the knee (locking the knee). Try foam rolling before stretching. Your calf muscles could be really tight or it could be your hamstrings. Check to see if your rotating the knee in or out, keeping it facing up may help. Doing a split without the hips squared shouldn't cause pain, it's ok to do splits with open hips, it just give you a different stretch. 

If you have the lessons try this foam roller exercise before you work on your splits,  https://www.studioveena.com/lessons/view/4dd3c2db-ce9c-4e41-ad8c-27730ac37250

[Veena]

Welcome Sarah, it's nice to see you here! You could check out Lil mynx poles, they are a great price and solid! The site is pretty easy to use, you'll find if someone sends you an email from here, it will end up in your normal inbox. Good luck with the studio!

[Veena]

I have all of the sizes and use the 45 and 40mm on a regular basis. If you are fairly new to pole dance or don't pole that often I would suggest using the 45mm. The 40mm can have a "bite" to it  during some grips, that new dancers may have a hard time getting past. If you are very petite then 40 may be good, but I'm talking under 5ft 2in. just to throw a number out there. https://www.studioveena.com/img/smilies/icon_flower.gif

[Veena]

Yes, stay way from any of the carmen electra and peekaboo!! X pole and lil mynx are great options. As a home pole dancer there isn't much need for working on a 50mm larger pole, 45 is a better choice. Finish preference can very from person to person, but for new dancers a Chrome 45 x pole or powder coated 45 lil mynx are great options. https://www.studioveena.com/img/smilies/icon_flower.gif

[Veena]

Brookenlynn hit the nail on the head with her advice! Sometimes it's just a matter of positioning. Don't be afraid to use the armpit! https://www.studioveena.com/img/smilies/icon_rambo.gif If you have the lessons check out the link for a close up and break down of the side pole hold used in the tuck.  https://www.studioveena.com/lessons/view/4daedec5-5fd4-4b3f-9f5e-31130ac37250

[Veena]

I agree with Mary Ellyn she has great tips! One other thing to add…your LEGS and POLE must be warm. I've had people swear it was impossible for them because they were trying it without warming up first. Sweat can make you slip too, so keep that in mind. But if your not cold then you need to look at technique. https://www.studioveena.com/img/smilies/icon_flower.gif