Veena
Forum Replies Created
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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
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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
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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
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Yes, Casey!! xoxox
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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
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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!
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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
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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
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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
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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
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No you go ahead and post Ill share it out 🙂
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All wonderful advice! I would love for this to be posted as a blog so I can share it with everyone on FB!! https://www.studioveena.com/img/smilies/icon_cheers.gif
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Yes, I know what you should try!! Use the 30 day take off program! If you're not interested in that, then remember that all lessons are placed in progressive order. This means you should be able to perform "most" not all because some moves just take time or are not right for everyone. But most of the moves listed before the lesson you're working on. Even if you've been taking classes or are not new to pole I suggest starting with the very first lesson, this explains how to use the lessons…Getting Started. https://www.studioveena.com/lessons/view/4dd006a7-c45c-4c1e-b6b6-4a870ac37250
Here is a video about the 30 day program. https://www.studioveena.com/videos/view/50e4694e-a85c-4fa0-8e66-61940ac37250
Even if you do not use the lessons I provide in the 30 day program you can swap out more advanced pole work to suite your needs, but it will give you the structure you're looking for. That's why I made it. https://www.studioveena.com/img/smilies/icon_cheers.gif
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Prettypuff1 it sounds like you might be taking the lessons? If so, how often are you practicing and how many times a week are you doing the strength and conditioning lessons. Also how long have you been pole dancing? Inverts and building strength takes time, even more so if you do not get a chance to practice often.
For abs have you tried using the Hard Core warm up? https://www.studioveena.com/lessons/view/50bf696c-332c-43be-8cce-433a0ac37250
Also the pole strength routine along with the conditioning exercises will help you progress.
https://www.studioveena.com/lessons/view/4db64418-c354-4da5-aa23-464c0ac37250
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Ok, Asutnrgirl. Are you bring the legs up to the pole first as you're dropping the hips down, THEN laying back? Sometimes we rush into the layback and this will cause you to slip. Also during all laybacks you'll want to really squeeze the butt.
Here is the lesson if you're interested. I show you how to work on this from the floor too, so you could give that a try if you haven't already. https://www.studioveena.com/lessons/view/4caf25bf-69d8-4029-94d5-42540ac37250
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Thank you guys! I'm very excited about this now I can share my love for pole AND mommy life! https://www.studioveena.com/img/smilies/icon_flower.gif
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Yes, wait until you've talked with your dr or midwife. Even spins on the pole use abdominal muscles. Congrats on your little one!!!
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Calipolepixie had some great suggestions. If you're interested most of the strength building and all of the conditioning exercises can be done without a pole all you need is a wall or doorway! https://www.studioveena.com/img/smilies/icon_flower.gif
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I'm not too familiar with any of the barre methods but I use my pole to work on ballet basics all the time. You won't be able to place your leg on it of course but you could use it to assist you. You can do pole rows with the pole too, which will work the lats! In fact there's a lot of strength work you can do with the pole too.https://www.studioveena.com/img/smilies/icon_cheers.gif
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https://www.studioveena.com/img/smilies/icon_flower.gif Aww thank you for sharing that with everyone! I'm super excited about it https://www.studioveena.com/img/smilies/icon_cheers.gif
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If you're interested, there are a lot of good lower body exercises in the lessons they are found in the Beginner section as Pole strength and the Conditioning section has some too! As mentioned Squats are great and I love the Booty lift and booty squeeze! https://www.studioveena.com/img/smilies/icon_rambo.gif
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I was going to say that too, I thought I read you have a powder coated LM and like the grip. That would save you money and they go up and down soooooo much faster!!
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Everyone can improve their flexibility, and not everyone will progress at the same pace. I have a bunch of individual stretching lessons and two 20 min stretching for splits routines and a 20 min back mobility routine as well. There's no need for any previous experience to learn from the lessons, I include variations to make things easier or more difficult.
Here is the getting started lesson for flexibility, it may give you some ideas on how to get started.
http://www.youtube.com/watch?v=B1ZZE2GTBiQ&list=UUup79MtZnWP_SCAHeVlmzdQ&index=4
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Hi Runemist! I know you had the lessons before, and if you still do, there's a full body workout in the lessons its the Pole Strength routine, no weights needed only a pole or door way. https://www.studioveena.com/lessons/view/4db64418-c354-4da5-aa23-464c0ac37250 The conditioning lessons target some of the smaller muscle groups and they are grouped together according to muscle groups.
You will not see improvement using 5 pound weights, as you know. I suggest going to a gym or investing in weights or resistance bands with different levels of resistance (much cheaper). There are so many things you can do with some resistance bands and a fit ball!
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Lol Lyme. Never thought of bellybutton to the floor. I always say stuck your butt out!
