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Back strengthening exercises/stretches
Hi Veeners,
As I am starting to execute more and more advanced moves and p
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8 Replies
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Sorry, I hit save by accident before finishing the post.
As I’ve become more advanced in poling in the last couple of months, I’m wondering what type of back strengthening exercises and stretches you do to not only increase back flexibility/strength but to combat mild pain and aches associated with these moves.
I’ve always had a natural bendy back, so I guess my issue is more about the minor back pains I’m experiencing after performing moves that rely on back strength/flexibility (janeiro, closed scorpio/gemini, twisted ballerina, etc.)
Do you have any suggestions of what supplementary exercises/stretches I should be doing to avoid straining my back too much and to prevent injuries?
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I do lots of warm up and then stretching to make sure I'm ready for those. It's always good to start from the ground and stand on the pole, bend down and reach your arm back like you are going to do ballerina, but instead stay there and stretch your back out. Do this on each side, switching legs. Stand on the pole w/ your back to it and place your arms high. Poke your chest outwards to stretch your back. Bend over, touch your toes, touch between your legs from slightly widened and all. Do childs pose. Rock side to side. Hope these help. Oooo, also get a foam roller. Those help a LOT! Good luck!
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Thanks for the tips Organic Angel! I do stretch my back before pole, but maybe I’m not stretching enough? I use a foam roller on my legs now, but I’ll have to try it on my back!
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Your back should not be hurting after stretching or poling. It may feel sore muscularly but not painful along the spine. If you're taking the lessons there great conditioning exercises that would be helpful. I feel it's important to learn how to use the smaller muscles of the back to protect the spine when back bending. The back mobility routine would also be helpful.
The torso twist, spinal contraction and superman back are the conditioning lessons that would be helpful.There is a foam roller lesson for the upper and lower back as well. Here is the link for the 20 minute back mobility routine. https://www.studioveena.com/lessons/view/https://www.studioveena.com/img/smilies/icon_flower.gif4f5fbd45-6c18-4371-84a6-3f4a0ac37250
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Thanks Venna! I will definitely try all of those exercises. I’ve always had chronic back pain, so I think it is just being aggravated by some moves involving my back. I’ve put my back through a lot during my cheerleading years lol. I guess I should go to a chiropractor or an orthopedic if I keep experiencing pain.
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Yes if it continues to hurt you should see someone. Also remember to include abdominal training, strong abs help support your back too. https://www.studioveena.com/img/smilies/icon_flower.gif
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Acupuncture helps w/ that too:)
I also find that my spine aches a bit the first yr post partum but is actually relieved w/ more workouts. For example, if I pole only 1x per week, than my spine gets achey…if I pole 3x per week I don't experience any problems.
Hot tubs and steam rooms help circulate the blood a bit too before stretching. Today I warmed up by dancing on pole, took a shower and then stretched a bit.
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I not only workout my back with weights and pull ups, but I also do veena’s back mobility a few times a week. I really like how it makes me isolate the muscles along the spine, and I’ve gotten a lot stronger by sticking to it. I also foam roll everyday :-). I have a strange back (its like cartilage damage or something) ever since I got shingles years ago, and I noticed in the past six months of doing her lesson and foam rolling consistently, my back has been feeling much better!
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