How to Stretch for Pole Dance
Case Study Post #1
Background
Several weeks ago, Mark Rosenberg of HowtoStretch.com did a guest post on PoleSkivvies on how to stretch your shoulders.
Well, that got me to thinking.
Like many pole dancers, I am not as flexible as I would like to be. Since Mark has a new DVD on stretching, I thought it would be fun to work my way through it as a case study on the site.
Mark thought that would be great, too – he totally gets the need for pole dancers to learn about proper stretching! – and he agreed to drop in on the posts and give feedback and comments.
My Baseline
So, with that in mind, here’s my starting point (click for video):
My main issues are:
1. Pain in my hip sockets, which is from commuting too long in a car that just isn’t the right size for me (despite excessive amounts of added seat cushions). The pain goes away whenever I stay out of the car and off the computer – basically, sitting for any length of time is a problem, and I think stretching would help. Side note: I love Mark’s video on How to Kick to Help Your Flexibility and it is great for reducing my hip pain. (Mark, if there is hidden meaning in why that helps me, which might lead to more ideas of stretches, I’m all ears!)
2. Center splits. Like so many pole dancers, I can’t do these. I am much closer than I was at the beginning of the year, but still very far away from getting there. The sticking points are, as will come as no surprise, the muscles, fascia, etc. in my groin, plus something in my right knee that gets sore if I go too far.
3. Side splits. Not sure if that’s the name of these, actually, but I mean the other kind of splits. 
Sometimes I can do these, sometimes I can’t. I would like to be able to do them consistently.
4. General shoulder/neck stretching. I have some old neck injuries, so I don’t tend to do much with this area, but I’m not sure that’s the best approach.
What happens next …
So, there you have it – a video and brief description of what I’m working on. The next part comes from me starting to work with Mark’s DVD regularly, following his recommendations, and giving you updates every couple of weeks. You’ll see where I progress, where I backslide, and you’ll get to see how Mark’s stretches adapt to a pole dancer trying to do what we’re all working on – getting more flexible, without exacerbating any existing sore spots.
Oh, and in case you’re wondering, none of the links on this page is an affiliate link – I do not get any money if you buy Mark’s DVD, though he was nice enough to give me one as a gift when we decided to do this series. I have just been very happy with Mark’s stretching videos on Youtube and thought his complete stretching series on DVD would be a resource all pole dancers should have.
If you have any questions for Mark, be sure to ask in the comments below. Or, you can find him on Youtube.com/howtostretch. And feel free to buy his DVD and stretch along with me!
[...] new stretching routine I’ve added to my workout has also been a big help. I have found that stretching is something [...]
We’ll all make progress together!
This is really interesting. I can’t wait to see how you progress
you’re already pretty flexible.
I’ve been stretching regularly since January, but I stepped up my game in late April. My problem areas are my hamstrings and hips. I’m also about to start putting a lot more effort into my upper back, arms and shoulders as they all need help!
Wa-hoo, Mel! Keep us posted!
I am on this SAME JOURNEY! My problem? Hamstrings and shoulders and back. We have had flexibility workshops at our studio and they have helped IMMENSELY. I am MUCH more flexible now then I used to be. However – consistency is the key…..and motivation. So, I am gonna jump into the game with you! Thanks for the inspiration, Sweet Thing!
I’ve watched Mark’s “How to kick to help your flexibility” and love it! It’s pretty similar to a stretch called leg kicks in Stacey Nemour’s video “Secrets of splits and flexibility” (which is the stretching routine I’ve been using the last year, when I’m not too lazy…). They’re both martial art kicks, but in Nemour’s video you do it kind of sitting on the floor. Don’t know which kicks I liked the best, so I think I’m just gonna try both for a while.
Trying Mark’s kick I feel it in the back of my legs, however, not the hips or thighs. But I was able to kick much higher than I thought I would, trying them today for the very first time.
We used to do a similiar stretching/warming-up routine in the pole classes, but then swing the leg back and forth like a pendulum, then holding it in position (both in front and behind us), instead of kicking it. Those were effective too and I don’t know if they stretch the exact same things, but personally I like kicking best.
So glad you guys like the idea! I really hope it motivates all of us to take better care of ourselves with the stretching. So far, I’ve been very pleased with Mark’s stretches!
I LOVE this post. You never seem to amaze me on what you will come up with next. I think this is amazing and just what I was looking for.
Everyone wants to be able to just fall down into the splits but not everyone is doing it correctly.
I cant wait to see your progress and how much it helps with your hip pain. I am now going to watch everything Mark has to offer.
I love, love, love your video and the whole idea! And my gosh! You’re flexible as hell!
To me stretching is the key to all pole dancing. When I stretch I can pole more safely and do tricks. When I get lazy and don’t stretch I don’t even pole at all. I don’t dare to, because I know I need my stretching on beforehand.
Stretching and poling is alfa and omega.
But I’m gonna go and do my stretch routine RIGHT NOW!