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Pain with the Pole Sit
Hi Guys!
I'm trying desperately to learn to Pole Sit. I could do 1-2 times before, so I was able to let my hands off from the pole, but in the last 2 months it is extremely painful, so I could not do it again…my inner thighs are always BURNING, and I cannot help it. Anybody has any tips to get over this?? I would be grateful to know hear your experiences… Thanx, Kat
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11 Replies
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I think just doing it once or twice every session helps it to feel pretty normal. Also adjusting a little, sometimes closer to the pole, sometimes further away, to find the "sweet spot" where you can just chill in a sit with minimal discomfort. The best for me is to keep the pole not ON my crotch, but pretty close to the pole. Further away takes more squeeze power and pulls on skin. Thats another thing, make sure you squeeeeeeze really hard to hold your weight, don't just squeeze enough that skin sticks and basically holds you up more with skin pinch than muscle… Good luck!
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I have no specific advice, I am just here to tell you that it DOES get better! Keep going! Sits used to hurt me and laybacks/planks/horizontal holds (so many names I don't know which is the standard!) were even worse, they used to absolutely kill me and now they are virtually painless because my body has just got used to it. I know it sucks but keep at it and good luck!
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I've got some pain with pole sits, but my biggest problem is bruising. I think I bruise easier and worse than anyone else I know and its pretty frustrating! I got a huge black one from pole sits a couple of weeks ago that still looks bad – so then I practiced putting the majority of my weight on the other leg (crossing my legs in the opposite direction) and I now have some bruising on that side. I'm just choosing to believe everyone when they say that your body develops more of a tolerance for this stuff over time and that it will get better. Hang in there!
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I just did a few pole sits to see if I could think of anything else. I didn't fully warm up my pole, so it was more painful because I was sliding juuuust a little, but the sliding made it hurty. I also found when I don't to a pole hold, situate myself, and THEN release my weight into the sit, I burn more. Like if I try to just kind of wrap and sink without fully clinging the legs first. I think that its the same reason as the first, it makes me slide just a little to situate with weight on vs situating with your arms holding your weight.
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These secrets were passed down to me by the venerable pole dancers of my studio, as it was passed down to them. Now, I will hand them to you – keep these secrets safe, and they will forever help you in your ventures.. 😛
OK, joking aside – the general rule of thumb for any of these things (pole sits, superman, elbow holds etc) is that it will take 21 times to make it stop hurting. I don't know where 21 comes from, or whether it simply means that you have to do it over and over again, over multiple days, for your body and skin to adjust. And this has been true for almost everyone I know.
Also, flex. Flex, flex, flex. If you flex those thigh muscles, calves, point those toes, engage your abdominals, it will not hurt as much. Plus it will build really good habits 🙂
I am easily bruised as well – and it also gets better, although there are times when I swear I didn't even touch the pole in a spot and I get a bruise… even so, my body has adjusted and it happens less/the bruising bothers me less.
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I am almost a complete newbie so I have little advice but I can say it does get easier. I had the same problem. The first few times hurt but were tolerable. Then I became extra sensitive there and it almost made me cry to try a pole sit. I just kept at it and now most of the time, if I get the sweet spot, it is tolerable. I still have trouble with laybacks and that is hindering my cross knee and cross ankle releases. I know those will get better too.
As far as the 21 times Koidragon, it's probably because after 21 times it becomes something the skin can say is a "habit". It takes 21 times for something to become a habit. It worked for me in letting go of chocolate (for awhile), I didn't eat it for 21 days in a row and I was in the habit of not eating chocolate. I lost it after six months but I might try it again soon.
I have extreme sensitivity in the front of the shin though apparently. I have the strength for a side climb but I can't put enough pressure on my lower leg to remove the weight from the knee hold. It is soooo painful. Does this go away too?
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'7×21' times is also a memory building technique… 🙂
Yes, the shin pain will go away, the pain on the shin from side climb is a very common one, and unfortunately it is just another 'grin and bear it' things we all have to go through until we acclimatise 🙂
Mind you, back when I was doing Muay Thai heavily, we got over our shin pain by hitting them repeatedly with eskrima sticks to deaden the nerve endings. You could always try that… 😛 (kidding) (sort of kidding) (well, you could…)
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That's interesting with the 21 times theory – I'm still struggling with my Remi sit as it hurts far too much for me to lean back. Maybe I'll try it 21 times (on top of I don't know how many already) and see if I get it without getting stuck. I didn't flex my feet and got stuck in that position so the flexing part is so right too!
With regards to a pole sit, I struggled a lot with that too as I'd feel a burning sensation, when I asked my instructor she advised to push through the pain. I started to train for pole sits by holding it 5 seconds, then once I can manage 5 seconds move onto holding it for 10 seconds and when that is comfortable, on to 15 seconds etc It worked for me and I don't feel pain there.
Hope you get it soon! x
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The remi sit is a lot more painful then when you actually get down into a remi layback 🙂
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Last night I was brought to think of this post.
As I was at the studio, wincing as I went from standing (on spin pole) to drop into a flying cupid then to bird, I was reminded of the advice given to me by my wise and venerable pole instructors. Walking by, seeing my face as I released my hand on my top leg, she calmly and with almost yoda-like poise said, "Suck it up, Princess".
I love my studio 🙂
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Ok I sit up as straight as I can and squeeze my butt.That helped me and I feel as tho I could just hang out there, literally for quite a while!
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