Category: Stretching And Flexibility

This is a wonderful pose to finish any pole or back bending session with. Muscles Lengthened: The muscles along the back side of the body,…

This one makes me giggle a bit. This one is great if you’re training for middle splits. Made up of 4 muscles: ADDUCTOR BREVIS, ADDUCTOR…

Middle splits stretch: Muscles Lengthened: ADDUCTORS (GROIN AND INNER THIGHS)

Middle splits stretch: Yes, it looks awkward but it’s effective. Muscles Lengthened: ABDUCTORS AND ADDUCTORS

This is a wonderful stretch to prep for Middle Splits. Not only that, it’s a great stretch for the side body as well. If you…

Choose whichever massage feels best to you or try them all! The abductors are made up of 4 muscles: GLUTEUS MAXIMUS, GLUTEUS MEDIUS, GLUTEUS MINIMUS,…

Muscles Lengthened: ABDUCTORS (BUM AND OUTER THIGHS)

This stretch is not recommended for those with knee issues. Muscles Lengthened: ABDUCTORS (OUTSIDE OF THIGH AND BUM), PIRIFORMIS

Remember if a stretch doesn’t work for your body feel free to skip it. There are many stretches for every muscle group. Have a look…

This massage feels so good anytime and it’s great after those long sessions of wearing heels. The Calves are made up of 2 major muscles:…

Muscles lengthened: Gastrocnemius (Calf muscle)

Remember you can use a step instead of the yoga block. Muscles Lengthened: SOLEUS

his massage is a staple of any splits stretch and any move that requires you to keep the legs straight while bending at the hips.…

Front split stretch: Remember that feeling the stretch is more important than how far you reach with the hands. Muscles Lengthened: HAMSTRINGS

Front spit stretch: Remember rounding the back takes the focus off of the hamstrings. Yes, you can stretch hamstrings with bent knees! Muscles Lengthened: HAMSTRINGS

Front split stretch: Start with this Figure 4 before working on the lying option. Remember that correct body positioning is more important than how far…

Front split stretch: Working on straight legs while using this stretch is great for improving leg lines for Inverts and all moves in general. Muscles…

This area is wonderful to roll before doing back bending. Quadriceps are made up of four muscles: VASTUS LATERALIS, VASTUS MEDIALIS, VASTUS INTERMEDIUS and RECTUS…

This may look like the Quadriceps massage, but instead we focus on staying up higher near the pelvis. The muscle targeted are the same as…

This is a wonderful release for the Psoas a commonly tight hip flexor. If using a small ball is too intense, try one of the…

Front split stretch: This is a wonderful stretch to target many muscles of the leg at one time. Remember the version with the leg extended…

Front split stretch: The main focus is the hip flexor known as the Psoas often referred to as the group of muscles called Iliopsoas. Passive…

This feels great! Try this after working on climbs or before dancing to loosen up muscles. If these muscles are tight it can be challenging…

This can be done anytime. Remember always avoid your lowest ribs if you turn to the side! Made up of 3 Major muscle groups: LONGISSIMUS,…

The Iliocastalis and Spinalis are fancy words for the lower back region, just above the pelvic crest (nubbins you feel on the low back) This…

This is a spinal stretch. Muscles Lengthened: LOWER BACK / GLUTES

Ballerina stretch: This is a spinal stretch and will increase spinal mobility. Muscles Lengthened: ABDUCTORS / LATISSIMUS

Ballerina stretch: Popping and cracking is a normal occurrence, pain is not ok! Muscles Lengthened: LATISSIMUS / ABDUCTORS

My personal favorite is doing this as the Movement Stretch. This is a spinal stretch. Muscles Lengthened: NECK / SCAPULA / BACK

Back bending stretch: Remember to start the stretch by reaching the chest forward. My favorite option is using the resistance stretch for this. Muscles Lengthened:…

Back bending stretch: You’ll find several options to accommodate many levels of flexibility. Muscles Lengthened: CHEST / ABDOMINALS / HIP FLEXORS / QUADRICEPS

You can do these stretches and exercises any time of day, several times a day if you like. Make sure to perform them gently without…

This stretch is known as Plow in Yoga. Many floorwork moves can be done from this position. Try stretching the neck before working on this…

Back bending stretch: This stretch is also known as Fish pose in yoga. Upper and middle spinal mobility is increased during this stretch. Muscles Lengthened:…

Back bending stretch (obviously) Pay close attention to hand placement and how to use the hands and fingers. The yoga block options can be very…

Back bending stretch: Always stay within your range of motion. These stretches will help improve R.O.M for moves like the ballerina, closed Scorpio and any…

Back bending stretch: This is great training for Ballerina (Eagle) on and off the pole. If you’re trying to reach overhead with the arms foam…

This massage feels amazing after training pole holds, climbs or anything where you’ve pulled or held your body weight. The back of the upper arm…

You can also do these while lying on the floor. The goal of this “stretch” is more of a movement drill. Working on these will…

Back bending stretch: This is a nice stretch for the front of the Shoulders and Chest. Muscles Lengthened: CHEST, FRONT DELTOID, BICEPS

This is a lovely stretch for the shoulders! Muscles Lengthened: REAR DELTIOD / ROMBIODS

This is a great stretch to finish your pole session with! Muscles Lengthened: SHOULDERS, LATISSIMUS, FOREARMS.

I’ll show you how to use the pole or a wall for this stretch. Muscles Lengthened: CHEST, SHOULDERS, UPPER BACK, BICEPS, LATISSIMUS, REAR DELTOIDS

This massage is a nice way to relive soreness after push ups or moves like Tush Push or Knee Slides. The triceps are composed of…

This is a great stretch for after a pole session, this stretch can be helpful to work on when training Advance Ballerina poses or Eagle.…

Technically you’re stretching the front of the body while increasing the mobility or bend of the thoracic spine (upper spine). We are lengthening the muscles…

Back bending stretch: This is a stretch for the Spine and Shoulders to help open the body for deeper back bending. Always stay within your…

Back bending stretch: Depending on where tightness is found in the body this might be felt more in the triceps (so I included the foam…