Veena
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When I perform or teach I have:
Deodorant, Cramers Firm grip, might grip, itac, (for performing on cold poles) pole towel, an extra pair of pole shorts, tampons ect, water, cliff bar, heels, footundeez, leg warmers. For a performance I make sure to have a warm pair of pants and sweatshirt to warm up in and a small makeup bag too!
Have fun at your first class!
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Its less supported because you have the leg up high. if you are doing "non elevated" stretches for the hamstrings you can control the pressure and extention of the knee. If someone is hypermobile you can also place a blanket under the knee to protect the joint. This way they wont lock/overextend the joint.
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I don't feel there is any need for elevating the leg to achieve the splits. It can place your joints, ligaments, tendons and muscles at risk. You're raising the leg and leaving the knee unsupported, placing a lot of unnecessary pressure on it. For anyone that already has hypermobile joints oversplits are not a good idea either.This position is not necessary for achieving a split, there are so many other options for stretching the muscles used in splits.
I would guess that most of us are dancing to improve your quaintly of life you don't need an oversplit for that. We must be gentle with our bodies or they will fight back, with pains and injury!
One thing you can do to help protect the knees and hips is to remember to not only stretch but strengthen the muscles as well. Flexibility without strength can also lead to injury.
If you find you've stopped progressing try these tips:
Change the stretches you've been doing
Hold a stretch longer
Hold a stretch for several short periods of time
Try doing the stretches in a different order
Try stretching at a different time of day then usual
Stretch less often, if you're doing 5 days of flexiblity training switch to one or two intense sessions
If you've been stretching once or twice a week for a 8 weeks or more try stretching more often but only if you've been stretching for about 8 weeks or more.
Change is good, our bodies get accustom to what we've been asking of them and so you need to change it up if you are looking for improvement. If you want to maintain then staying with the same routine can be just fine. https://www.studioveena.com/img/smilies/icon_flower.gif
This video has some tips in it as well. http://www.youtube.com/watch?v=B1ZZE2GTBiQ&list=UUup79MtZnWP_SCAHeVlmzdQ&index=4
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NEVER Lyme? Your lucky lol. You're too funny Sascha https://www.studioveena.com/img/smilies/icon_flower.gif
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Oh and there is this variation too!! https://www.studioveena.com/photos/view_photo/4f67694e-f410-49d9-845f-2bca0ac37250
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It will depend on your level of flexibility. For me its mostly on the leg, but others might find a lot of pressure on the arm that's against the pole. I do press into the pole with the front of the arm pit and then I really press when I go into the flying variation! Wheeeeee I'm fying lolhttps://www.studioveena.com/img/smilies/icon_cheers.gif
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Yirginpolegirl, just upload the pics here and then you can post the link to them in this thread if you want. Or send me an email with the link and I can take a look for you. https://www.studioveena.com/img/smilies/icon_flower.gif
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Yep! A Roxy includes the whole spin around into elbow, you gotta have the whole kit and caboodle for it to be a Roxy! https://www.studioveena.com/img/smilies/icon_cheers.gif I like it best on a static pole, Roxy use to do it and spin down ending in a split!
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If your interested, here are 2 lessons for this move.https://www.studioveena.com/img/smilies/icon_flower.gif
This one is a spin, both static and spinning pole https://www.studioveena.com/lessons/view/4fc631e5-4354-4c33-8b45-7bf40ac37250
This one is just the static pose. Twisted Ballerina, with variations. Can be done on spinning pole as well. https://www.studioveena.com/lessons/view/4fa29778-6ce0-4814-9df4-0e9c0ac37250
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Poloballerino, its basicly a pole sit, then you bring the body around to the front of the pole and hug the knees. https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
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Here are 2 lessons I've posted to Youtube for those who do not yet have the lessons on studioveena…. Getting started Flexibility and Getting started Foam roller! https://www.studioveena.com/img/smilies/icon_flower.gif
Flexibility http://www.youtube.com/watch?v=B1ZZE2GTBiQ
Foam Roller http://www.youtube.com/watch?v=EPGzgRzFv4U&list=PLyXWQXP3dueofybLatPPuLCbvfSPF2oSF
If you enjoy them feel free to share them, I've posted them for that purpose.https://www.studioveena.com/img/smilies/icon_cheers.gif
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If your feeling stiff after every stretching session then you are maybe not warm enough when stretching or stretching too far. It's very common to see a lot of progress then stop, that means its time to change up the routine a bit. change the order, or the stretches used or how long you hold a stretch and even how often. Change is good!
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You can foam roll everyday, anytime whenever you like!
In the lessons I have individual foam roller work that give you a little look into anatomy. The technique used in those lessons can be used to relax anytime, or before you stretch a muscle group, before you pole or after stretching or poling, use it when ever.
When using the foam roller to help increase (ROM) range of motion, foam roll that specific muscle group then follow with a stretch for that same muscle group. This is what we do in the stretching routines in the lessons. You can also use the foam roller to work on over splits or as a stretching aid. I show you how to use it for stretching middle splits in the routine.
If you have the lessons I suggest watching the Getting started foam roller video. This will answer a lot of your questions. https://www.studioveena.com/lessons/view/4dcc48af-f630-4a8e-aa67-78850ac37250
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This lesson shows proper hand placement for split grips up close https://www.studioveena.com/lessons/view/4f859429-2dbc-41f1-86e4-282a0ac37250
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Are you making sure to push with the palm of the lower hand?? You shouldn’t be fully wrapping the fingers, but rather pushing into the pole with the palm.
