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Training tips please
Hi everyone, I’ve just signed up to Studio Veena to add to my pole lessons. I’m almost 49 and have been poling for almost 2 years. I started really well, am naturally quite strong but I think that’s been my downfall.
I don’t think I realised I was relying on brute strength for a lot of moves and wasn’t focusing as much as I should on technique
I have a massive problem now with inverting. Fine going up – no problem there although I know I’m not using my abs as I should so that’s something for me to work on – the problem is when I lower myself down. I always seem to pull the little intercostal muscles between my ribs at bra strap leavel, particularly on the left side.
It’s really affecting my training now – in that I just can’t seem to do much. My back is sore for weeks when I pull it so that really stops my training, I go back as it eases off but just keep pulling it. It’s really getting me down as it’s completely stopped my progress
I’ve joined this site in the hope that going back to basics will train the muscles I need but in the meantime do you guys have any other tips for me?
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10 Replies
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Hi Sue, I don’t have an answer for you, but I can relate! Like you, I could quickly do inverts using my strength, but then developed acute pain under the scapula whenever I’d lower from chopper or shoulder mounts. My abs have gotten much stronger now and I deadlift my inverts and shoulder mounts, but I still always have pain when lowering down, no matter how controlled it is. As long as I’m bent at the waist it’s fine, but once my legs start to straighten out with my torso during the lower, I get pain in my midback. To be honest, I now avoid these moves as much as possible out of fear of injury.
At the suggestion of one instructor, I’ve started practicing hanging shoulder pulses and shoulder body waves to build strength for shoulder lowers. I also need to start working on dragon flags to strengthen the back and ab muscles that hold the body in a lever, and maybe that will help. It would be great if someone with an understanding of the specific muscles involved has suggestions for how to train them. Good luck with it. I feel your pain!
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Hey there!
Veena has some videos about appropriate shoulder engagement and placement, which is really important for moves such as inversions (and also pull ups, butterfly, Iron X…). It’s Here: https://www.studioveena.com/videos/view/52462459-db10-473f-ab4a-646d0ac37250Also, if you’re finding that one movement in particular is doing some kind of damage, you likely need to work on that movement in a slow, controlled, and non-painful way. So, for instance, working on your side-pole knee tucks and being very slow and controlled on the way down. You can do this close to the ground so that full extension of your legs isn’t a problem, until you feel you have it under control, and then you can slowly work your way up to a full standing position. This will also help you learn to engage your abs during your inverts!
Using brute strength, if you have it, can be very rewarding in the short term, and can make you feel like you have accomplished a lot… and, please don’t get me wrong, having that brute strength is fantastic! But, much like having a large dog, if you haven’t trained it to behave properly, your brute strength can pull you along into some unfortunate situations. This is where technique comes in.
I know that most people who use strength tend to “throw themselves in,” and can sometimes go very quickly into and out of moves, because that strength only lasts a short time.
So, my suggestion there would be to begin with the beginner’s work… and slow it down. Like, really slow it down! Take half a song for a plank pose. Spend some time upside down in a CKR and see what happens. Endurance is going to suck and you may not be able to do these poses well at a slower pace. You might feel frustrated, like you’re setting yourself back… so, make sure you set specific and realistic goals! Set a timer and work on doing one move, as slow as possible, and see if you can make it for, or longer than, that timer. Challenge yourself to take the time! Your technique will be forced to come out to play, and your strength will also become incredible! -
Thank you ladies. hopefully going back to the basics will sort me out. It’s going to be friustrating but I don’t want this to be the end of my pole journey. Fingers crossed a few steps back will mean I can leap forward in the long run!!
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I don’t really have any advice but I have the same issue if I try to lower out of an invert. I hurt my upper back muscles and it takes a while to get over it. I have a very very controlled invert and I use no momentum at all but I can not lower out of one without it hurting so j just stopped doing that. For me there really is no reason for me to lower out of an invert . I can just got into a crucifix, leg hang, what ever , and come down that way. So that is my solution right now for me. If I do it once every now and then it’s ok. But I honestly try to just avoid it all together
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Not lowering out of an invert is not the end of your poling. I am a somewhat advanced poler and don’t really find that not lowering out of an invert is holding me back.
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Coming down from an invert can put a lot of strain on your back! When I first started inverting a lot I pulled my lat really bad on the way down and was out of commission for 4 weeks. I would hold off on this kind of movement for a while and work on strengthening the muscles involved. Your core also includes your back! Don’t just work on crunches. Work the opposing muscles–your back muscles–by doing some superman/starfish type exercises. Obviously give your body some time to heal up first though.
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You’re not alone in starting off strong and learning to muscle through moves, it happens! It’s good that you are taking time to focus on technique it will help prevent injury in the long run.
I would suggest going through the 30 day take off program even though you’ve been dancing 2 years. You can do the tasks for the day and then add on pole work you would like to do in addition to the tasks, since you’re not new to pole.
You might also want to check out the Veena Method training course as it has a lot of info on why I teach the way I do. https://www.studioveena.com/methods/letter
Also they are right that coming down from an invert can be very difficult if you’re not holding yourself correctly. I suggest using what I call a V out where you use a Pole Hold or bottom hand true hold https://www.studioveena.com/galleries/view/4f876907-572c-4a16-8295-43a90ac37250 to lower down. The Pole hold V out is listed as an advanced exit in the basic invert lesson here https://www.studioveena.com/lessons/view/50eafb60-e868-4d1b-bc49-75780ac37250
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Veena, I didn’t even think of it , but yes I use the V out exit quite often and it works great for me. 🙂 very good alternative to just lowering out of an invert
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Hi ladies!! First of all, I am also almost 49!! Yeah us!! I have one bit of advice and that is to train both sides. If you train only one side imbalances will occur and injuries can follow. Also, we humans don’t really use out intercostal muscles because we no longer breathe well! When you inhale try to expand and separate your ribs.. Like seriously expand your ribs. We have to breathe anyway so we can some off the pole training for those little guys and let our traps and levator scapula have a break from our normal breathing habits!! I hope this helps!!
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Thank you all for your comments. Not lowering out of an invert is a great one, for some reason I always think I have to, especially when trying new tricks. I need to get in the habit of going into something else I.e. Crucifix. Someone else has mentioned to me it might be an imbalance too – I never train the other side so that’s another thing I really really need to work on.
Thank you very much for your comments and links Veena, I will look at them all.
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