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Stuck and unable to invert using muscles!
So! About a month ago I tried to do a reverse grab and failed. I hurt my back/shoulder really bad and had to go see a chiropractician twice and one more time next week. Yesterday I was so depressed not to be poling that I decided I would. I warmed up, did some spins (not the reverse grab of course) and sitting on the pole and pole holds and basic plank and I was fine. Then I tried going upside down and it hurt really bad where I had injured my back the last time.
I KNEW from the beginning that I was jumping into it and it's probably why it hurts. But how is it possible that I can't lift my legs higher?! I had been doing the prep-invert-tuck-exercise for more than a month before I hurt my back and it neeeeever improved. I can lift my legs once, sometimes twice, but that's it! I am so discouraged! I feel like I am sooooo mentally ready to invert properly and I once almost did a scorpio and a wannabe gemini. I feel like my body is not cooperating at all!
I don't want to even try jumping into my invert just to practice inverted moves because I don't want to spend another month without pole. I know I can use the reverse handstand but… it's not the same. I don't undertsand 🙁 My abs are supposed to be strong, I've been practising the tuck forever, doing abs everyday for 2 months! why is this not working? Do you have any tips?! Or other exercises I could do? I really want to do this, I feel like I'm stuck at the same level and this is really frustrating! Has that happened to anyone else? How long did it take you to invert properly once you realised you were doing it wrong?
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5 Replies
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First make sure to let your injury heal.
Inverting is not all about abs, you need proper scapula engagement and strength along with strong lats, shoulders and biceps. Even your chest is used a bit! If the hands are too high or low this can be an issue too.
If the dr or chiro, gave you exercises to rehab and strengthen the injured muscle groups, make sure you're doing them. I'm glad to hear that you were warming it's an easy thing to skip. https://www.studioveena.com/img/smilies/icon_cheers.gif
If you're taking the lessons here be sure to check out the many conditioning lessons.
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Yes he gave me three for my right scapula, I'm doing them everyday. And I have been doing your conditioning exercises for the scapula too, back and forth and up and down and high and wide rows. It's just sooooo frustrating! It's embarassing cause technically I have been poling for 8 months. I had 5 months of 1 hour a week classes, and then I got my pole and did about 5 hours a week before the injury. I am soooo glad I found your site though, you are great and so helpful and everyone is so supportive, it's awesome!
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Yay, that's good! Give yourself some more time and listen to your body, you'll know when something is not right. Don't be embarrassed, its not a competition, and I've had to start over several times myself.
You could add in some of the other shoulder exercises too. Keep working on Pole holds, Side pole holds, (like used in the Knee Tucks) But don't do them if they're painful. These things take time unfortunately. You might want to look into massage and stretching as well. Ice after exercise and try heat during the day. Massage and heat will increase blood flow to the injured area, this can speed healing. If he gave you suggestions for ice and heat follow that though. https://www.studioveena.com/img/smilies/icon_flower.gif
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Veena said it all. Just wishing you a speedy recovery. 🙂
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The best advice is to just keep at it! I know that sometimes it seems like you are not improving, but one day you will just be able to do something that you could not do the day before. Along with the excersises mentioned already, try practicing pole climbs and fan kicks too, they are great strength builders for inverting. 🙂
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