Flexibility and Pole

I believe it is so important to train as an 'all rounder'. This means always try new moves that step outside of your comfort zone.

Stretching, for me is an integral part of my training. I stretch for a minimum of 30 minutes before a pole dance training session. This includes group classes and my own PT time.

As an elite level pole dancer, I believe that deep stretching is as important as training new tricks, to prevent injury, improve my lines and also to be able to contort my body effortlessly around the pole.

A complete body warm up and flexibility program can reduce your risk of injury, increase body awareness, correct or prevent the over-use of muscle groups and can also assist in your muscle range of motion. All of which are useful to any athlete but especially polers!

There are many different ways of stretching. From my experience, a combination of Dynamic stretching, Static Active stretching and Static Passive stretching can greatly assist in increasing mobility of joins, enhance flexibility and reduce the risk of injury.

So lets start with the basics... What do they all mean!?

Dynamic stretching uses the full range of motion in the joint or muscle. For example: Standing up straight with feet shoulder width and parallel. Keeping hips and legs completely still, twist upper body from side to side.

Static Active stretching will increase the strength of the muscle and also aid in flexibility. For example: Sitting on the floor with legs in a pike position. Grasp one foot with both hands and pull your leg as close to your head as you can with out bending the leg or slouching in your spine. Release the grasp on your foot and hold the leg as high as you can. Try and hold the position for 10-30 seconds then slowly release.

Static Passive stretching will increase the range of flexibility in the muscles over time. Partner stretching or over-split training are great examples of Static Passive stretching. For example: Standing with your back up against a wall lift one leg and have a partner push and hold the leg towards your head. Both legs must remain straight. hold for up to 30 seconds, resist for 30 seconds then again ask your partner to push for 30 seconds and release slowly.

When I incorporate these styles of stretching into my training program I am very specific as to when i include them.

This is how I would include them in my training program:

* Warm up~ include DYNAMIC STRETCHING: leg kicks, arm rolls, pulses, walking lunges. I also include some STATIC ACTIVE STRETCHING: splits, straddle stretches, lunges, back stretches.

* POLE TRAINING

* STATIC PASSIVE STRETCHING: partner stretching, resistance stretching, oversplits.

* Cool down~ include DYNAMIC STRETCHING: hold stretches for at least 30 seconds. Know your body, make sure you stretch the muscles you engaged in your training session.

* LEAVE WARM! Make sure you cover up and keep your body warm.


Before you go off and ask your neighbour to pull your legs behind your head there are some things you should be aware of when including these types of stretching techniques into your training program.

1. ALWAYS be thoroughly warmed up before stretching! A light jog, skipping or bouncing on a trampoline are all great ways to get your heart rate up. 10-15 mins should get your body warm enough to start stretching.

2. Stretch to just before the point of discomfort. Be aware of your limits. You can pull muscles by over stretching.

3. Hold your static active stretches and static passive stretches. The longer you hold the stretch the more relaxed the muscle will become. 2 mins is a great amount of time to hold these stretches.

4. BREATH! In through the nose out through the mouth. Don't worry about who hears you breathing! Even if you get that whistle in your nose! Yoga breath is a great way of relaxing the muscles that your engaging. http://www.abc-of-yoga.com/pranayama/

5. Again, know your limits. If you feel pain release form the stretch.

6. Shake out limbs in between stretches.

7. STAY WARM!

I hope this helps you in your journey for excellence. Never settle for second best, always believe there is room for improvement and that you can do better.

Remember that the best way to increase strength and flexibility is with practice, patience, rest and recovery. Don't over do it, always start small but aim high. Keep a diary and set goals for yourself.

If you have any questions or would like to add any comments please do!

KR
Fontaine.