Stretching is an important part of any workout. For pole dancers, being flexible is a big part of being able to perform tricks using the pole. This article contains a list of 15 incredible stretches for pole dancers that will increase your range of motion.
Are you looking for ways to improve your flexibility and range of motion, so that you can perform your best on the pole? If so, you’re in the right place! In this blog post, we will be sharing some stretches that are specifically designed for pole dancers, to help you improve your flexibility and perform your best.
Whether you’re a beginner looking to get started with pole dancing, or an experienced dancer looking to take your skills to the next level, these stretches are a great addition to your training routine.
They will help you to improve your flexibility, strength, and control, and can help prevent injuries and improve your overall performance on the pole.
Pole dancers have unique flexibility requirements. Many pole dancing tricks cannot be performed without a certain degree of flexibility.
So let’s get started! Read on to learn more about these stretches, and how they can benefit you as a pole dancer.
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General Stretches for Pole Dancers
Here are some stretches you can perform towards the end of your workout. These can be performed at the end of any workout, not just pole training sessions.
1. Chest and shoulder stretch
This stretch involves standing with your feet shoulder-width apart, and reaching your arms behind you to interlace your fingers. Gently pull your arms back and up to stretch your chest and shoulders.
Hold the stretch for a maximum of 20-30 seconds, then repeat as required.
2. Quadriceps stretch
This stretch involves standing on one leg and grabbing the foot of the other leg with your hand, pulling it up towards your buttock to stretch your quadriceps muscles.
Hold the stretch for a maximum of 20-30 seconds, then repeat on the other side.
3. Hamstring stretch
This stretch involves lying on your back with one leg bent and the other extended straight up towards the ceiling. Use a strap or towel to gently pull the extended leg towards your chest, stretching your hamstrings.
Hold the stretch for a maximum of 20-30 seconds, then repeat on the other side.
4. Inner thigh stretch
This stretch involves sitting on the floor with your legs spread out in a “V” shape, and gently pressing your knees towards the floor to stretch your inner thigh muscles.
Hold the stretch for a maximum of 20-30 seconds, then repeat as required.
Arm and Wrist Stretches for Pole Dancers
As a pole dancer, you need flexible arms and wrists because a wide range of pole tricks and transitions require a high level of flexibility and range of motion.
For example, many pole moves involve reaching and extending the arms overhead, or holding your body in a suspended position using just your upper body strength.
In addition, many pole dancers also incorporate dance and gymnastics elements into their routines, which often require a high level of flexibility and control in the arms.
Performing the following stretches regularly can help improve flexibility and range of motion in your arms.
5. Arm circles
This stretch involves standing with your feet shoulder-width apart, and extending your arms straight out to the sides at shoulder level. Slowly move your arms in small circles, first in one direction and then the other, to stretch your shoulders and upper back.
6. Triceps stretch
This stretch involves standing with your feet shoulder-width apart, and reaching one arm up towards the ceiling. Bend your elbow and use your other hand to gently pull the elbow of your raised arm towards the back of your head, stretching your triceps.
Hold the stretch for a maximum of 20-30 seconds, then repeat on the other side.
7. Wrist flexor stretch
This stretch involves extending one arm in front of you with your palm facing down, and gently pulling your fingers back towards your body to stretch your wrist flexor muscles.
Hold the stretch for a maximum of 20-30 seconds, then repeat on the other side.
8. Wrist extensor stretch
This stretch involves extending one arm in front of you with your palm facing up, and gently pulling your fingers back towards your body to stretch your wrist extensor muscles.
Hold the stretch for a maximum of 20-30 seconds, then repeat on the other side.
Core Stretches for Pole Dancers
Core strength is important for pole dancers because it helps to support and stabilize the body while performing a wide range of movements and tricks.
A strong core can help you maintain good posture and alignment, and can prevent injuries by providing a solid foundation for movement.
In addition, a strong core can help you generate more power and control in your movements, allowing you to perform more advanced tricks and transitions with ease.
Having a strong and flexible core is essential for pole dancers who want to improve their skills and perform at their best.
Performing these stretches regularly after your workouts can help improve flexibility and strength in your core.
9. Cat-Cow Stretch
This stretch involves starting on your hands and knees, with your wrists under your shoulders and your knees under your hips. Inhale and arch your back, looking up towards the ceiling and letting your belly sink towards the floor.
Exhale and round your back, tucking your chin towards your chest and pulling your belly up towards your spine.
Repeat this movement for several breaths, to stretch and warm up your core muscles.
10. Seated Twist
This stretch involves sitting on the floor with your legs extended in front of you. Bend your right knee and cross it over your left leg, placing your right foot on the ground outside of your left knee.
Place your left hand on the ground behind you for support, and use your right hand to gently twist your body to the right, stretching your core muscles.
Hold the stretch for a maximum of 20-30 seconds, then repeat on the other side.
11. Child’s Pose
This stretch involves starting on your hands and knees, with your wrists under your shoulders and your knees under your hips. Slowly lower your hips back towards your heels, stretching your back and core muscles.
You can also reach your arms forward to deepen the stretch, or place a bolster or other prop under your chest to support your upper body.
Hold the stretch for a maximum of 20-30 seconds, then repeat as required.
Foot and Toe Stretches for Pole Dancers
Whether you pole dance barefoot, wear yoga shoes or huge stripper heels, it’s important to stretch out your feet, toes and ankles regularly.
Professional dancers and ballerinas know the importance of looking after your feet when training.
Performing these stretches regularly can help improve flexibility and strength in your feet, which can be beneficial for pole dancers wanting to improve the appearance and lines of their pointed toes.
It is important to listen to your body and not push yourself too far, and to stop if you feel any pain or discomfort. Foot cramp is real!
12. Toe flexion
This stretch involves sitting on the floor with your legs extended in front of you, and using your hands to gently pull your toes back towards your body to stretch the muscles in the bottom of your feet.
Hold the stretch for a maximum of 20-30 seconds, then repeat as required.
13. Toe extension
This stretch involves sitting on the floor with your legs extended in front of you, and using your hands to gently push your toes away from your body to stretch the muscles on the top of your feet.
Hold the stretch for a maximum of 20-30 seconds, then repeat as required.
14. Arch stretch
This stretch involves standing with your feet shoulder-width apart, and using a towel or a resistance band to gently pull your toes back towards your body to stretch the muscles in your arches.
Hold the stretch for a maximum of 20-30 seconds, then repeat as required.
15. Heel cord stretch
This stretch involves standing with your feet shoulder-width apart, and gently rising up onto your toes to stretch the muscles in your calf and heel cord.
Hold the stretch for a maximum of 20-30 seconds, then repeat as required.
Stretches for Pole Dancing: Summary
In conclusion, incorporating stretches into your training routine is an important part of being a successful pole dancer.
Not only do they improve your flexibility and range of motion, but they also help to prevent injuries and improve your overall performance on the pole.
We hope that the stretches we shared in this blog post will be helpful to you in your pole dancing journey. Remember to listen to your body and not push yourself too far, and to stop if you feel any pain or discomfort.
With regular practice and dedication, these stretches can help you become a more flexible, strong, and skilled pole dancer.
Thanks for reading, and happy stretching!
Further Reading
- How to get upper body strength for pole dancing
- Plus-size pole dancing: what you need to know before starting
- 20 Awesome pole dancing apps to help you learn and improve
- How to install a pole dancing pole at home
- How to improve your grip strength
- Common mistakes made by beginner pole dancers
- What does pole dancing do to your body?
