[Veena]

Hi Laura! Are you following one of the programs here and you’re one day 5? or is it just the 5th day you’ve tried pole dance? Either way congrats! As the girls said, doing things where you hold your body weight is a big deal. Building up the strength you need to hold yourself takes weeks, or months. Keep working on the lessons in order, or use a program to help you with strength building.

We all look different and move differently. That’s good! We tend to see the things nobody else will ever notice or care about. Our own worst critic! Pole can transform not only your physic but also how you view yourself as a whole. Keep at it and think of how amazing your body is because soon you’ll be able to hold your body weight! Not everyone can say that!

PS I’ve been pole dancing over 12 yrs and I don’t do pole work and tricks for more than an hour. It’s hard work 🙂

[Veena]

Quancutie, it’s not that simple. There is a cost to having a video chatroom and it’s not just something to just switch on. Financially it wasn’t’ worth keeping because people started using IG and FB instead. We had tried to bring it back, I think it was 4 yrs ago, but it still didn’t get used.

Back in the day, before everyone started using IG we had Friday night chat every week! It was fun. Times change and so we must change too.

[Veena]

We removed direct messages yrs ago as ppl stopped using it. 🙂 We use to have a video chat room too. I miss those days!

[Veena]

I have seen these, I have them! This style of band is more for assisting you in deadlift style moves. With it being so thick and heavy it’s not meant for strength work but holding body weight. So you’d put it around a thigh and work on Iron X or lifts, as one example. If you bought the set you can use the thinner (red I think is the color) for strength work. But the really thick ones are to hold body weight.

These are great for strength work and I use a similar set in the strength and conditioning lessonshttps://www.amazon.com/QDH-Resistance-Exercise-Stackable-Workouts/dp/B08CGM6S9J/ref=sr_1_76?crid=1G3C6RA01HT70&dchild=1&keywords=resistance+bands&qid=1608574512&sprefix=resis%2Caps%2C216&sr=8-76

Here’s a video I made for you. https://www.studioveena.com/videos/view/5fe0ee76-6948-400b-bab0-7be6ac110005

[Veena]

Same! I’ve almost got all the lessons redone, then I hope to focus on routines for all the different sections. I still have stretching to redo 😭

[Veena]

Oh, there’s nothing in particular, I just meant there are other things you can do that are not on the pole. Check out these sections

Floor work https://www.studioveena.com/lessons/view_category/Floor_work

Strength and Conditioning https://www.studioveena.com/lessons/view_category/conditioning-exercises

Stretching and flexibility https://www.studioveena.com/lessons/view_category/stretching-exercises

Routines strength and stretch https://www.studioveena.com/lessons/view_category/ROUTINES_Strength_and_Stretch

30 day flexibility program https://www.studioveena.com/lessons/view_category/30-day-flexy

Chair dance https://www.studioveena.com/lessons/view_category/chair

and Hula hoop https://www.studioveena.com/lessons/view_category/hula-hoop-lessons

All of these are included with the purchase of any lesson package.

[Veena]

The 99 is a one time charge. The 20 is a subscription but you can cancel anytime and you won’t be rebilled and you will still have access to the end of your subscription. It’s in US dollars.

[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.