MOBILITY & FLEXIBILITY

BELLY BREATHING
 

Welcome to your Intro to Pole course! Here's all you need to know before taking on these tutorials!

WARM UP

It's important to never train without warming up and preparing your body first! Here's your warm up to get you all ready for your Poling or stretching session! 

COOL DOWN
 

Here's a gentle, yet thorough, warm up for you when you solely want to focus on floorwork.

WARM UPS, COOL DOWNS & MOBILITY

 

FEMORAL NERVE FLOSSING

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Stretching isn’t the only tool we can use to improve mobility and flexibility. Today we’ll be looking at Nerve Flossing, specifically Femoral Nerve Flossing. 

FRONT & MIDDLE SPLIT MOBILITY & FLEXIBILITY

FLEX FUNDAMENTALS: PLIE POSE
 

Sometimes we forget that our form and technique in certain fundamental poses can make all the difference to our flexibility and mobility progress. In this mini lesson we'll focus on the Plie Squat to really help open those hips and strengthen the lower body.

FLEX FUNDAMENTALS: LUNGE

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Sometimes we forget that our form and technique in certain fundamental poses can make all the difference to our flexibility and mobility progress. In this mini lesson we'll focus on the Lunge to stretch out those hips and hamstrings as well as building strength in the lower body.

FLEX FUNDAMENTALS: FORWARD FOLD

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Forward Fold is a fundamental pose that is used in a number of Flexibility & Stretching exercises and flows. It's so important to make sure you're completing these fundamental poses correctly in terms of form, posture and technique in order to get an effective stretch and eventually see progress. 

 

MIDDLE SPLIT FLOW #1
 

I adore this Middle Split flow and love to add it into my warm ups when training for Middle Splits and Straddles! It ticks all the areas we want to be lengthening as well as strengthening.

HIP ABDUCTION WITH LEG LIFT​

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This mini lesson focuses on adductor (inner thigh) flexibility and glute strength, and is one of my go to exercises to help with both of these.

STRADDLE CONDITIONING: LEG LIFTS​

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These Straddle Leg lifts are a challenge but don't give up on them! I promise over time you'll notice a difference and this will make all the difference to your straddles both on and off the pole, as well as your lines when dancing.. .

BACKS & SHOULDER MOBILITY & FLEXIBILITY

THORACIC ROTATIONS WITH THE WALL
 

Do you find yourself with lower back pain or slouching forward? Or do you struggle with Pole tricks, such as Ballerina or Allegra, that require a great deal of thoracic rotation? This is a great exercise to start with! Today we'll be using the wall and a block to limit compensation from the hips, allowing the thoracic spine to fully rotate to build mobility as well as strength.