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This video offers information on how to use the intermediate tutorials! Let me know if you have any questions! Below are direct links to each…
This video offers information on how to use the intermediate tutorials! Let me know if you have any questions! Below are direct links to each…
This video offers information on how to use the intermediate tutorials! Let me know if you have any questions by leaving a comment. Due to…
Watch this video and start your pole journey today! Feel free to reply in the comments if you have any questions. Due to limited time…
Welcome, I’m so glad you’re interested in starting your pole journey with me! Click here if you’d like to have a look at all of…
ROUTINES for Strength and Conditioning click here FLOOR WORK SECTION click here NOT A BEGINNER? Here are direct links to my Intermediate and Advanced tutorials:…
Welcome to the Stretching and Flexibility section of my tutorials. Things you’ll need: All stretches and muscle release techniques (MRT) are grouped together according to…
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…
This is a lovely stretch for the shoulders! Muscles Lengthened: REAR DELTIOD / ROMBIODS
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.…
Ballerina stretch: Popping and cracking is a normal occurrence, pain is not ok! Muscles Lengthened: LATISSIMUS / ABDUCTORS
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…
These are great to work on after a warm up, before you dance, or after a pole session! Muscles Lengthened: FINGERS, HANDS, WRISTS, FOREARM.
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…
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: This is a wonderful stretch to target many muscles of the leg at one time. Remember the version with the leg extended…
Back bending stretch: This is a nice stretch for the front of the Shoulders and Chest. Muscles Lengthened: CHEST, FRONT DELTOID, BICEPS
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: Depending on where tightness is found in the body this might be felt more in the triceps (so I included the foam…
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…
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: Always stay within your range of motion. These stretches will help improve R.O.M for moves like the ballerina, closed Scorpio and any…
Never force this stretch, use a yoga strap if needed. Muscles Lengthened: INTERNAL ROTATORS OF SHOULDERS, TRICEPS, REAR DELT, CHEST.
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
If you can hold this stretch with the arms in line with the ears, you’re ready to work on Overhead moves like, Handstands, Butterflies and…
Be sure to take it slow and work only within your range of motion. If this exercise is painful at anytime stop, try adjusting how…
This is a great stretch to finish your pole session with! Muscles Lengthened: SHOULDERS, LATISSIMUS, FOREARMS.
This stretch can be done without the ball, but I find the ball is helpful if you struggle to feel this stretch. This is a…
As always do these stretches within your range of motion, never force this stretch. To keep your forearms happy, do this stretch after every pole session. Muscles…
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,…
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: If you have trouble lifting the head up please watch the Neck stretch lesson for more help. Muscles Lengthened: QUADRICEPS / HIP…
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:…
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: You’ll find several options to accommodate many levels of flexibility. Muscles Lengthened: CHEST / ABDOMINALS / HIP FLEXORS / QUADRICEPS
Back bending stretch: This is a great stretch to prefect before moving on to the full Bridge AKA Back Bend/wheel pose. Muscles Lengthened: HIP FLEXORS…
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:…
My personal favorite is doing this as the Movement Stretch. This is a spinal stretch. Muscles Lengthened: NECK / SCAPULA / BACK
Ballerina stretch: This is a spinal stretch and will increase spinal mobility. Muscles Lengthened: ABDUCTORS / LATISSIMUS
This is a spinal stretch. Muscles Lengthened: LOWER BACK / GLUTES
This one feels so good after wearing heels or dancing on the balls of the feet! These can also be helpful for training your toe…
Middle split stretch: A wonderful way to work on increasing hip mobility. This stretch is also very helpful in improving the leg lines for Attitude…
Front split stretch: This is another great stretch for working towards Front Splits and open hips. Muscles Lengthened: HIP FLEXORS / PSOAS / QUADS /…
Front split stretch: This is a classic combination of stretches for working on Front Splits. Muscles Lengthened: HIP FLEXOR / PSOAS / QUADRICEPS / HAMSTRINGS(ON…
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…
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: Remember that feeling the stretch is more important than how far you reach with the hands. Muscles Lengthened: HAMSTRINGS
Remember you can use a step instead of the yoga block. Muscles Lengthened: SOLEUS
Muscles lengthened: Gastrocnemius (Calf muscle)
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 stretch is not recommended for those with knee issues. Muscles Lengthened: ABDUCTORS (OUTSIDE OF THIGH AND BUM), PIRIFORMIS
Muscles Lengthened: ABDUCTORS (BUM AND OUTER THIGHS)
Middle splits stretch: Yes, it looks awkward but it’s effective. Muscles Lengthened: ABDUCTORS AND ADDUCTORS
Middle split stretch: Try doing this against a wall as well for extra support. Muscles Lengthened: HAMSTRINGS / ADDUCTORS
Middle splits stretch: Pay close attention to the positioning of the pelvis in order to get the most out of this stretch. Muscles Lengthened: ADDUCTORS…
Middle splits stretch: This stretch is not recommended for those with knee or hip issues. Muscles Lengthened: ADDUCTORS
Middle splits stretch: Muscles Lengthened: ADDUCTORS (GROIN AND INNER THIGHS)
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