[Veena]

Yay glad you fight it out!

[Veena]

No worries! I’m out of town too.

[Veena]

Hey, I tried to watch but it’s telling me the address is invalid. Do you still need my help?

[Veena]

You’re very welcome!

[Veena]

I bet steam will help a lot!

[Veena]

Hi! If you’re looking to deep clean your pole, as in, get all of the grip aid off and have a fresh start I suggest steam cleaning. Use a clothes steamer, some members said they’ve use the steam function on their irons. Here’s how I do it https://www.studioveena.com/tutorial/how-to-deep-clean-your-pole-free-1277/

Otherwise I use window cleaner, even on my powder coated (painted) finishes. However, some people can be allergic to aspects of the cleaner, so alcohol would be better in that case.

Also, for some people they find that not cleaning their pole creates a better grip for them, this doesn’t work for everyone, but you don’t HAVE to clean your pole every time.

[Veena]

Hi there! I happen to have several videos to help you decide. I’ll share them below.

As far as which brand I recommend X pole Lupit or lil minx also, platinum stages is a good option if you want a permanent pole. Little minx is a nice option. If you know you’re staying in your place and only need to adjust the height a little bit. It’s a single piece pole that adjust just and it’s really easy to set up and take down.

Here are the factors to consider all include my video on choosing a diameter just in case you find it helpful I know you said you’re pretty sure but the more knowledge you have the better decision you can make

8 pole finishes reviewed https://www.studioveena.com/tutorial/8-pole-finishes-reviewed-free-1264/

Which diameter should you choose https://www.studioveena.com/tutorial/what-diameter-pole-should-you-choose-free-1459/

In case you’re curious about stage poles, this video talks about the pros and cons of a stage pole versus a removable https://www.studioveena.com/tutorial/stage-pole-or-removable-pole-free-1727/

Let me know if you have any questions!

[Veena]

Sounds good let me know if you have any questions!

[Veena]

If you’re concern there is a physical problem, say from an injury, please see a doctor or PT. Feeling stuck, stiff, cracking, snapping and popping are normal as long as there isn’t sudden sharp, stabbing, numbness or tingling.

How long have you been pole dancing and how long have you been working on your hip strength and flexibility?

Are you following a program here, doing self-guided training or not currently a subscriber? No worries if you’re not a paid member, knowing what you’re working on and a little bit of exercise history will help me provide more guidance if needed.

For now, as long as you don’t have some preexisting condition, it sounds like you need to focus on strengthening your hips and also stretching. If you have access to my tutorials these exercise tutorials would be helpful.

V sit compressions

Clamshells

Hip external rotations

Lying V straddle

Butterfly stretch

If you’re interested in following along with a workout designed to improve this area here are some you can try.

I highly suggest this one, Hips and Pelvis routine https://www.studioveena.com/tutorial/hips-and-pelvis-routine-live-lesson-1810/

Here are some other good ones too.

Active middle splits routine https://www.studioveena.com/tutorial/active-middle-splits-routine-live-lesson-1574/

Tick tock leg routine https://www.studioveena.com/tutorial/ticktock-leg-routine-792/

Yoga block lower body work out https://www.studioveena.com/tutorial/yoga-block-lower-body-workout-live-lesson-695/

[Veena]

Awesome I hope you enjoy!

[Veena]

Thanks for helping answer webmaster!

I want to add that if you have the handyman install it they tend to over tighten because they don’t understand how they work. Here’s a video that will help you determine if your pole is too tight or not tight enough. https://youtu.be/7XioDJNHBJk?si=8Ix0ibgcIZfZmqkx

[Veena]

Wonderful!! Thank you for the update too 💜

[Veena]

💯 🙌

[Veena]

You’re very welcome!

[Veena]

Hi! It’s a nice start, good job!!! I love seeing dancers choosing to strengthen and condition, I have a few things I’ll clarify for ya.

1. Up and neutral/ forward and back scapula don’t really strengthen your scapula/shoulders, these movement are included to teach you Scapulohumeral rhythm which is important to work on before things like static spins and overhead grips. Many pole dancers have been told to keep their scapula pulled back and down at all times which isn’t what you want at all.

By all means keep doing them but to strengthen your shoulders choose any of the 8 shoulder exercises listed in the Strength and conditioning section: The first exercise is this one https://www.studioveena.com/tutorial/front-raise-903/ the other are listed after.

2. The side crunch will target your obliques which is the side of your trunk. It’s a good one, but if you want to train your “six pack” abdominal muscles, The ab switch is a better option for that. Here’s the link https://www.studioveena.com/tutorial/the-ab-switch-great-for-new-moms-951/

3. I can save your the effort of needing a step and reduce the risk of potentially from the step for your invert strength work (if i’m visualizing it right)! Here’s my version of a strength building Invert pull up we do in the Invert class, it starts at minute 26:33 🙂 https://www.studioveena.com/tutorial/invert-class-day-2/ Sounds similar without the risk of not being able to move the feet fast enough to catch yourself should your grip slip.

4. Basic pole climb is great for that!

5. Squats on the pole are awesome and a great warm up, but you’re trying to strengthen for inverts there are better options like: Leg hook crunch, Pole leg lifts, Hip flexor lifts or V sit compressions. All of these are found in the strength and conditioning section (and in my Invert class).

6. I’m not sure what a chest lift is, sounds like you might be doing something similar to the exercise I shared in number 3? If so, learning how to pull up while keeping the chest lifted is awesome for inverts.

I hope that helped you understand the areas you’re targeting. The number of reps look good 🙂

You’ll find tons of strength and conditioning routines you can follow (both on and off pole) so you don’t have to plan your own if you want to save time. I can direct you to one or a few if you tell me what your goal is. Also if you wanna look on your own they’re all under the Warm-up, strength and conditioning section

You can add any tutorial to your favorites on your profile so you don’t have to search for them every session. https://www.studioveena.com/categories/routines-strength-and-stretch/