[RoseMay]

I like to just straddle out of elbowstands (the reverse motion of the elbowstand press). If you can slide your feet you can slide them out so that you end up lying on the ground on your stomach.

Or you can do that lunchbox pose that looks so nice with good back flexibility. Then you can slide your legs down (and the arms a bit away from the pole, unless you are really flexible^^) until you end up lying on the ground on your back.

[RoseMay]

Hi there,

no baby here, I just thought you might find this video series with exercises for pole dance after pregnancy here helpful:

http://www.youtube.com/watch?v=lJZezT4T_MI&list=UU661peV4XddIqoFZx3IUtuQ&index=10&feature=plcp

http://www.youtube.com/watch?v=cpDRUYiZP9o&list=UU661peV4XddIqoFZx3IUtuQ&index=9&feature=plcp

There are 5 more videos to this series, I don't want to spam this thread with the links – you should be able to find them easily on YouTube.

Good luck! 🙂

[RoseMay]

Oh, you're right, sensual, thanks! Though the poles from platinum stages that are height adjustable are only available in 45 and 50 mm (I think). But it's okay, I can wait. I already bought one new pole this year https://www.studioveena.com/img/smilies/icon_e_biggrin.gif

[RoseMay]

I started with a 50 mm and now use a 45 mm pole. I'm kinda tall (5'9), and when I bought my first pole I read everywhere that tall girls need bigger poles. Well, my body is tall, but it turns out my hands are really small! My fingers don't even go around a 45 mm pole.

I often had forearm pain from split grip work on my 50 mm – luckily that's gone with the 45 mm. I would love to try a 40 or 38 mm pole – the hand grip must be incredible! But I'm worried that I'd have trouble with everything else then, the legs and stuff … Also they aren't available in TG or brass yet, as far as I know.

[RoseMay]

I believe in Veenas lesson "Getting Started Spins" she explains how to figure out whether you are ready for spins or not 🙂

[RoseMay]

Before looking into protein supplements make sure that the real food that you eat gives you as much quality nutrients as possible. If you're deficient in vitamins or minerals it will hinder your strength progress. Also you need a lot of protein from natural sources (meat, fish, eggs, milk products, …). Protein supplements are just that … supplements, not replacements! 🙂

I like protein powder for the times when I can't get any real protein. So directly after exercicing I have a shake. And if I bake healthy snacks they often contain protein powder … just because meat would make an apple cinnamon bar taste weird https://www.studioveena.com/img/smilies/icon_e_biggrin.gif

JeHanne made an important point: Try to get some protein with every meal you have 🙂

[RoseMay]

While there are lots of exercises you can do … i think the single most important exercise for pole strength is the pull-up/chin-up! I would get a portable pull-up bar that you can put into a doorway and remove easily for travelling (they aren't that expensive). Then you can work on pull-ups and all the variations: chin-ups, commando pull-ups, negatives, assisted ones for reps, inverted rows, …

Also if you have that bar you can work on ab and grip strength with hanging leg raises and variations, depending on how strong you are currently 🙂

Oh, and not to forget, exercises without equipment: handstands, elbowstands, forearm stands …!

Have fun! 🙂

[RoseMay]

I think I got kinda bigger boobs (Cup F in UK size) – and well, I can't say I'm having trouble inverting. Are you sure your positioning is correct? When I stand next to the pole and grip it for an invert my outside arm is above my boob. The elbow is just ON it, not to the outside. The hand of the outside arm is at chin height. This way I have no trouble keeping my shoulders back.

My sports bra that I'm wearing for poling compresses the girls so that makes everything a bit easier. Maybe you can try a different bra as well?

Also when it comes to CARs and CKRs I think it's normal that one of the variation is easier for one person than the other variation. Which one it is depends on your body type (and the pole size, the bigger the easier the move gets … I think). But this shouldn't bother you that much, because every move you can do from a CAR you can also do from a CKR 🙂

Good luck! 🙂

[RoseMay]

From my experience there are people who get sore the next day and then there are people who get sore 2 days after exercizing. Not much you can do about it^^

Maybe it's better for people who are sore 2 days later to workout two days in a row and then rest when you're sore? (If the soreness is that bad that you have to rest)

I mean, better than working out one day and then resting 2 days. This way you'd only get around 2 workouts per week.

[RoseMay]

What's the problem with the squats? How do you sit down on a chair in everyday life? A squat isn't that different from sitting down ..

If you have back problems you might want to start working on core stability additionally to the pole strength routine (front planks, side planks, bird dogs, … no crunches or stuff like that)

Also why do you think you can't do the strength routine without flexibility? I can't think of any exercise for the upper body (which seems to be your biggest problem)  in Veenas routine that requires flexibility. Except of course you have poor thoracic spine mobility and can't put your arms over your head.

Apart from that … just like the other ladies said, keep at it, it can only get better! 🙂

[RoseMay]

Here, maybe this helps:

http://www.fedec.eu/resources.1637.html

In chapter 6: "hand to hand" I believe is what you're looking for. There are lots of moves and a small explanation for each one. No idea about the difficulty though 🙂

[RoseMay]

Oh I thought you meant a CAR or CKR! If you were talking about a wrist sit then forget my advice and do what sensual said https://www.studioveena.com/img/smilies/icon_flower.gif

[RoseMay]

Squeeze your glutes, this will put some meat between your bones and the pole 🙂

[RoseMay]

First of all: good for you for building up strength in your body first! 🙂 A couple of things come to my mind about your problem ..

The thing is, that the connective tissue takes longer than muscles to adapt to the increased stress you put on it through exercising. So these are often the "weak links". They get stronger through weight-bearing exercises though, so keep doing what you're doing in general 🙂 And shaking the hands or arms out is not a bad thing and doesn't mean you're in trouble.

However, "joint discomfort" is not really normal and you might want to take some rest if your joints still feel funky after exercising. With my wrists I just go by feel. If during a workout I get wrist discomfort I do some mobility exercises and do some exercises that don't stress the wrist (e.g. you can do planks on your forearms instead of in a full push-up position). Usually after a few minutes I can use the wrists normally again. If not I stop putting stress on them for that day.

Good recovery techniques during exercise sessions include massage, foam rolling, mobility exercises, or different creams/gels that help with injuries (they also help if you don't have an injury^^) for the forearms and wrists.

On a side note, for taking stress off the wrists in the push-up position I focus on pressing with my fingers into the ground instead of resting all the weight on the wrists.

If you work out in the morning your joints aren't as lubricated as they are later in the day, so you need more warm up than normal. For the wrists I like to do some specific warm-up exercises like these here:

http://www.globalbodyweighttraining.com/wrist-mobility-exercises/

Also, if you're preparing for pole dance, you need a lot of grip strength anyway, which will help with strengthening wrists and elbows as well. So it would be a good idea to work on grip strength as well 🙂

[RoseMay]

I can't really give any advice about Ayshas or Straight Edges but I have a pretty solid free elbowstand (took me around 9 months of 3 practices per week to feel comfortable in it!) and a half solid handstand (always a work in progress). I hope some of the same concepts work for the pole balance moves.

When it comes to balance training I've found several things are important:

1. concentration

If you just rush into a move don't be surprised if you fall right out of it. Take a few seconds to organise your thoughts before doing the move.

2. body tension

That hollow body position that was just mentioned: pull the belly button in so that your lower back elongates and squeeze the glutes. Of course the legs should be under tension as well and not flailing around. It's usually easier to balance in a straddle or split position than it is with legs straight.

3. learn how to counterbalance

In the elbowstand when you feel like you're falling in the direction of your face then push the elbows into the ground to counterbalance. When you feel like you're falling backwards then push the hands into the ground to counterbalance.

When you're holding an elbowstand with your back against the pole and just take your legs off the pole you're usually already out of balance and will fall down. I find it's best if I keep my body straight and only use my hands to push into the ground to lightly shift my balance away from the pole so that I'm standing free.

For a handstand it's exactly the same, except that you're using just your hands to counterbalance. The fingers push if you're about to fall backwards and the wrists push if you're about to fall forwards.

Also, if your shoulders and/or upper back lack flexibility it will be harder to hold any balanced inverted position.

Practice as often as you can, it really does require a lot of practice if it doesn't come naturally to you! 🙂 Good luck!