[Veena]

Keep us posted on your progress. There’s a lot you can still work on to stay ready for pole that wouldn’t be an issue.

Prices are listed under the price link https://www.studioveena.com/accounts/pricing Everything is included when you purchase either option. Programs and all sections.

[Veena]

Yep those are fan legs.

This is a caterpillar https://www.studioveena.com/galleries/view/4f87a110-f2a8-473b-b0db-3d520ac37250

This is reverse handstand https://www.studioveena.com/galleries/view/4f879c27-efa0-4c7f-9ec3-3b2a0ac37250

Prep for shoulder mount should consist of more than getting into position and holding. I’m not sure if you’ve seen but I have a shoulder mount program that would be helpful in that respect.

This shoulder conditioning routine is a good one, but there are individual lessons that would be helpful here too. Doing things like this scapula drill https://www.studioveena.com/lessons/view/5e703c69-9e18-4a1f-9b7b-1c3aac110005 for example. After 12 + yrs of dancing, I still use all of the exercises listed in the Strength and Conditioning section. They really help keep injuries away.

There are several different grips (arm/hand placement) for shoulder mount. It’s in my lesson. https://www.studioveena.com/lessons/view/5f70fdf8-97c8-49e3-bae1-58f1ac110005

The side pole hold is how I teach inverts and it helps keep scapula happy https://www.studioveena.com/lessons/view/5e6a61b4-f650-4605-addb-5b68ac110005

I would continue to do the exercises the physio suggested but before moving on to inverts and shoulder mounts again work on conditioning a bit more to help correct any muscle imbalance. It could be as simple as getting everything back in balance so make sure to add some stretches for the chest, back and shoulders too. If you’ve done your physio and still no improvement it’s always a good idea to go back or get a second opinion. You want to dance for as long as possible without pain and that’s my goal in teaching too. 💜

[Veena]

That sucks! 💜

Do you currently use a conditioning routine or exercises for the shoulders/back/chest?

Is pole your only workout? If so, do you train on both sides when learning things like inverts etc.?

Do you use the side pole hold method when inverting?

Have you tried different grips for training shoulder mount?

Last thing….before working on SM you should be able to do these Inverted Crucifix, shoulder slides, reverse elbow or handstand, fan legs, and a caterpillar. Can you do all of these?

[Veena]

Oh and I made this little vid https://vm.tiktok.com/ZMJbatB1x/

[Veena]

If you haven’t yet check out this lesson https://www.studioveena.com/lessons/view/5f1f95e8-09b8-4a9c-918a-0ef8ac110005 Work on the related lessons listed below the video as well. These will help with strength and mobility.

I totally suggest the hand behind you if you need more security.

[Veena]

That’s *excited…you’d think the Elf wrote this! lol

[Veena]

I’ve not heard of it. Sound interesting!

[Veena]

Stretching before pole is ok, but not always needed. However, make sure you’re not doing flexibility training as that is more intense and can cause problems with joint stability if you’re working on strength based tricks.

For the most part if you’ve done a proper warm up you won’t need to stretch, the exception might be if you have an existing injury or super tight areas that need extra care. Warm up is the most important thing to do before pole. Never stretch cold muscles, there’s no point and it can cause injury.

[Veena]

That’s great! It can be same day or different days. If you’re just getting back into pole I’d do different days.

[Veena]

I doubt it would feel more comfortable, it’s more about learning to use the side pole hold grip, not making it easier or comfortable. Your legs look fine. Even with the side pole hold your still starting as you did in the previous video farther from the pole. Being as close as you were in the second one would also make it feel harder.

I would go through the 30 day invert program, we do drills that will help a bunch. Also make sure you’re trying both sides if pole is your main workout. 🙂

[Veena]

We’re PST and usually it’s set to end about midnight our time. Nice to see you here again 🥰

[Veena]

To add a video just copy and paste the link. I’ll go find the vid though 🙂

[Veena]

A video is always helpful! 😀 Have you been doing the 30 invert program and have you watched the lesson for inverts? https://www.studioveena.com/lessons/view/5eb9b374-1c80-4085-9b27-156fac110005 I’m assuming yes, but gotta ask.

Remember you should be practicing from the floor first, this includes leg grips so you can slide back down to the floor. Sliding down is the best exit for new inverters. This is where you learn grip control, sliding back down, you need to release enough to move but not so much you fall.

[Veena]

Hi! So glad you’re enjoying the site!!

Look for an antiperspirants grip aid. I hear good things about Carpe Lotion, some use mighty grip all over. I think there are other but can’t recall them all right now. Try keeping a fan on and make sure the towel you wipe your body with is not the one you wipe the pole with.

Avoid putting lotion on for HOURS before and make sure any lotion used is non greasy, or and avoid oils.

[Veena]

I can see why you’d love to know what I’m working on. Here’s a good way to see what’s new. Read our newsletter and check out the New Lessons section often. Follow my Insta with notifications on so you see things when I post and follow my Facebook page. These things will help you stay up to date.

I’d hate to start a diary with what I’m working on as things can change quickly. If I need rest, the kids need more attention, we have a puppy that needs training and sometimes I have an idea that needs attention right away to help SV grow…so many things can change the direction I need to go in a day or week. I’d be worried people would be upset if I didn’t complete something as “promised”.

My list of what I’m working on is HUGE but it’s only me and I do all the work, filming, editing, voice-over even the promotional campaigns and creative for marketing. It’s literally just me. Thank god my husband handles the contact emails! I rarely get time to dance just for me. BUT I love what I do and I’m always excited to work on new things!!!!! I sometimes have a hard time not stressing out because I wish I could just get everything I have written down done right away.

Now, I CAN tell you I have new and updated floor work lessons in the works and I’m adding more 30 day programs. And now that most of the lessons are updated I HOPE to do more combos and routines, both dance and strength based.

[Veena]

Tielz. Maybe some day they’ll come around and you’ll inspire them to try something “crazy” too 🙂

[Veena]

Ugh, why are ppl so terrible to others! I’ll share this to my FB group for you too

[Veena]

Other than making sure the bearings look good I’m not sure. I hope you get it worked out!

[Veena]

Bearings are what make the pole spin smooth. They’re found in the dome this is what they look like. https://www.studioveena.com/videos/view/5ec5b518-63b4-4bf7-b50c-3b3aac110005

They’re right if the pole is over tight it will bounce back and not spin well. However, if the pole will not spin smooth even if not set up then I’d check the bearings. Make sure they’re put in correctly.

[Veena]

Did you buy it from the xpole US official website? I thought they no longer sold that model and now only offer the Xpert pro and Sport (non spinning) That’s an older style with out the x-lock.

The joints just hold the pole pieces together, so that shouldn’t do much as far as spin pole. I’d say something is wrong with the bearings. It shouldn’t have resistance at all when spinning with or without a person… something is wrong.

Use whatever extensions get you closest, as long as you can give it a few twists you’re good. I wouldn’t over extend it.

[Veena]

That’s great! I’m glad you shared with us. Good luck on your journey and let us/me know if there’s anything else we can do to help.

The best advice I can give when it comes to social media, if YOU think a video is too long, then it’s waaay too long. You want ppl to watch all the way to the end in order to create relevancy for your channel, this is pretty standard on all platforms. Some long vids are good (I have several) but having shorter vids that most will watch till the end is important for growing a channel. Feel free to keep sharing the videos here too!!

[Veena]

There isn’t right now, but I’ve been trying to think about how to go about making it more easily accessible

[Veena]

Thanks Corrie! I’ve got a little comic series I’ve done and I’ll be sharing them on IG and FB

[Veena]

Sorry this is week 10

https://www.studioveena.com/forums/view/5fadc7c4-0700-4964-a434-3ec9ac110005#bottom

[Veena]

I would try working the smaller muscle groups of the glutes and pelvis. These are all good for that: Hip lifts (seated not standing with correct posture) V sit compressions, pike compressions, booty squeeze, clamshell. All found here https://www.studioveena.com/lessons/view_category/b7051e94-30fb-102d-80ae-003048b8feb1/sort

I would also suggest the flowmotion routine here as well.

PS I can’t do an eagle at the moment as I’ve not been training it, I really have to stay on it as my back isn’t naturally flexy. I can hardly grab my foot right now. Too much time working on lessons and not enough training 🙂