Flexibility Training for Pole Dancers: Tips and Stretches for improving flexibility – an essential aspect of pole dance.

Pole dancing provides the perfect duo between strength and sensuality.  But, the secret ingredient in order to accomplish both? It’s the flexibility. 

Training flexibility is the behind-the-scenes partner to all those stunning spins, gravity-defying inversions, and breathtaking extensions that leave the audience amazed. Let’s deep dive into the art of flexibility training for pole dancers and share some fundamental tips and stretches to help you achieve your highest performance on the pole. 

Because what? Stretching is fundamental! 

Pole dancing is more than just fitness and dance. It’s a form of self-expression that celebrates the beauty of the body in motion. To unlock this beauty, you must explore your flexibility. You could be a seasoned performer or a beginner taking your first class, but the importance is that flexibility can’t be ignored. It allows you to perform those jaw-dropping moves while also helping prevent injuries. Not to mention, it promotes overall well-being. 

Let’s explore some tips and stretches that cater specifically to pole dancers. These techniques target key muscle groups and areas of the body that are particularly important for pole dancers.

Hip Flexor Stretch: Pole dancers often have to engage their hip flexors during moves like leg lifts and inversions. To help improve flexibility in this area, try putting a hip flexor stretch into your warm-up routine.
Directions: Begin in a kneeling position and take a step forward with one leg. Gently lean forward, keeping your back straight, until you feel a stretch in the front of your hip. Hold for 20-30 seconds on each side. This stretch not only helps with hip mobility but also assists in achieving beautiful leg extensions on the pole.

Shoulder and Upper Back Opener: Flexibility in your shoulders and upper back is crucial for spins and holds. To work on this flexibility, try this shoulder exercise.
Directions: Lie on your back with your feet flat and your knees bent. Place your hands by your shoulders, palms down, and push your hips and chest upward, arching your back as far as comfortable. Hold for a few seconds and lower back down. Repeat this motion for 8-10 reps. This exercise helps open up the chest and shoulders while strengthening the upper back.

Hamstring and Splits Combo: Splits are a staple for pole dance flexibility. To work on this goal, combine hamstring stretches with split exercises.
Directions: Start with a basic forward fold to stretch your hamstrings. Then, transition into lunges and split stretches, gently easing into your split position. Remember to go at your own pace and never force your body into a position that feels uncomfortable. Consistent practice of this combination will gradually improve your hamstring flexibility and get you closer to your split goals.

Whether your goal is to effortlessly slide into the splits mid-routine or to simply improve your overall performance, join us at Aerial Fifty Two to work on your flexibility training for pole dancers. Let’s continue to improve our flexibility one stretch at a time, as we keep building the confidence and strength that pole dancing brings.