Veena
Forum Replies Created
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Knccool, Next time you do this stretch try placing a few blankets, a foam roller or a yoga block under your knees. As you become more flexible use less under the knees. Bringing the heeling way into the crotch is advanced, so your body may not be ready for that yet. Good luck!
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Could be piriformis pain. Could also be from clenching/contracting the butt hard while doing the splits and the glutes cramp. https://www.studioveena.com/img/smilies/icon_rambo.gif
The sitting outer thigh stretch would help a tight piriformis https://www.studioveena.com/lessons/view/4dde4cf3-55a8-4e4f-adf1-0deb0ac37250
​The deep lunge would as well, for the front bend leg. https://www.studioveena.com/lessons/view/4dfca7ca-0fb0-4805-afbb-20310ac37250​
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Hi Soerca, you could try using the 30 day take off program! If you're not familiar with it, it's basically 30 days of structured workouts (for pole), including stretches, conditioning, foam rolling and even rest days. Each day should take no longer than one hour, usually much less. If you are beyond beginner pole work just replace the beginner work with more difficult moves! Here is a sample of the first lesson in the 30 days. http://www.youtube.com/watch?v=e4KzMIIbZH0
Life is all about balance, and I find that doesn't mean doing all thing all the time, but rather knowing when to focus on certain aspects of life. Sometimes I get to pole dance 5 times a week (not suggested for new dancers) other times I pole dance 2 times a month, if that! But I always do some kind of exercise 6 days a week. I find that working out/poling at the same time every day will help. I do my workouts and pole training in the morning, otherwise too many things pop up during the day, and by night I'm pooped! https://www.studioveena.com/img/smilies/icon_flower.gif
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The 30 day take off is part of the lessons, so once you purchase you'll have access to ALL lessons including the 30 day take off and more. I think it's always a good idea to get back to basics and fundamentals of pole which is what the 30 days are about. If you are advanced you can incorporate it into your existing workout.
Here is a sample of the 30 day program. I tell you exactly what to do everyday (even rest days) for 30 days. http://www.youtube.com/watch?v=e4KzMIIbZH0 https://www.studioveena.com/img/smilies/icon_flower.gif
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Divine, if you feel it in the front leg, then foam roll the Hamstrings and Butt. Try some extra stretches for the Hamstrings like the lying leg grab, sitting pike and standing pike. If the pain was sudden, then you may need to rest because you might have a muscle strain.
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Ok kmccool. So do your knees touch the floor in butterfly or are they up off the floor? Also, do you feel it when sitting up in butterfly or ONLY when you bend forward? Have you check the position of your pelvis during the stretch? Depending on your pelvis structure you may feel this pressure if you are tucking the butt under or arching the back sticking the butt out. So you could try rocking the pelvis while in the butterfly (butt out/back arched, then butt under/back rounded, to see if that changes the sensation.
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It's not surprising that you say your quads are tight and you have butt pain. Try these things…
Foam roll the glute and hip flexors (including the quad) before doing a full split.
Check to see if the pain changes depending on how the back knee is turned. As in, does it feel the same when you have the hips squared off (knee down to the floor) as it does when you open the hips (knee facing out to the side)?
Do some extra stretches for the Quadriceps and hips. If you know one part of the body is tighter than the rest it's ok to focus on that as long as you continue to stretch everything else too.
Try these stretches:
Sitting outer thigh stretch https://www.studioveena.com/lessons/view/4dde4cf3-55a8-4e4f-adf1-0deb0ac37250
Lying thigh stretch https://www.studioveena.com/lessons/view/4df7637c-c880-4ab2-850c-6f590ac37250
Deep lunge https://www.studioveena.com/lessons/view/4dfca7ca-0fb0-4805-afbb-20310ac37250
Also add in some back mobility if you're not already. You'd be surprised to see how much our lumbar spine, (lower back) affects our hips. Do these before you do your splits.
Cobra https://www.studioveena.com/lessons/view/4de794f2-2bc4-4e78-938c-53a40ac37250
Bow https://www.studioveena.com/lessons/view/4de90c77-cc0c-4d78-8b47-1c7b0ac37250
Camel https://www.studioveena.com/lessons/view/4decd31f-e1b8-48f7-9bd4-046f0ac37250
Good luck!https://www.studioveena.com/img/smilies/icon_cheers.gif
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Sharp, stabbing, sudden is means something is not right. If it's tightness it wont feel as I first described. Tightness is often described as a pulling, stiff or lengthening feeling. If you can't breath through it, you probably shouldn't do it.
Make sure you're doing other stretches for your whole body and not just trying splits. It's important for the whole body to be trained and not just one area. It's best to aim for an increase in flexibility overall.
I'm unsure of how splits could be "bad" for you heath wise. However, any stretch could cause problems if not do correctly or if you over train one area.
I personally feel that most dancers do not need to perform oversplits. If you can get to the point of working an oversplit that's fine but it's not necessary for most pole work.
What other stretches do you feel the pain in? https://www.studioveena.com/img/smilies/icon_flower.gif
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Here is something you should read to decide if a twisted grip lift is for you. https://www.studioveena.com/blogs/view/Professional_Level_Pole_Moves_20130127053217 https://www.studioveena.com/img/smilies/icon_flower.gif
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Gemini's, Side climbs, the leg hook crunch as you mentioned. Really anything that will target your Hamstrings. Also, keep on practicing the star and marley, because those moves on their own are strength builders!
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Kmccool, It could be tight hip flexors, or loose hip flexors. Could be body positioning while stretching. Could be many things. It's hard to say without more info.
What stretches are you doing when you feel this?
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If you have poles at home you can always take the lessons on the site. I know how challenging finding a sitter is!
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The pole strength routine is a complete workout an so yes, the tucks will strengthen the abdominals. If you want more do the Hard Core warm up, it’s a 5 minute routine focusing on core. https://www.studioveena.com/lessons/view/50bf696c-332c-43be-8cce-433a0ac37250
If you want to know what muscle groups are strengthened or stretched you’ll find that info in the description for each lesson. 😉
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Its totally normal 🙂 if you take a look at some of the comments posted under the lesson you’ll see many others who had the same issue when starting. 😉
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I wanted to update everyone. https://www.studioveena.com/img/smilies/icon_flower.gif All 30 routines Beginner to Advanced have been uploaded!!!! Remember, you do not need to be able to invert to try these routines! You'll find some focus more on spin combos and others will focus on pole work and transitions. All will demonstrate flow and beginning/ending poses. These are all performed on a static pole.
You'll find them below the Advanced section of the lesson line up. Happy poling!
