Advanced Guide (FREE)
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…
Month: June 2022
Intermediates Guide (FREE)
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…
FREE Beginner Pole Dance Guide
Watch this video and start your pole journey today! Feel free to reply in the comments if you have any questions. If you’re looking for…
Getting Started Strength and Conditioning (FREE)
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…
Start here (Welcome)
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:…
Getting Started Stretching (FREE)
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…
Single Leg Split Stretch
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…
Twisted Shoulder Stretch
This is a lovely stretch for the shoulders! Muscles Lengthened: REAR DELTIOD / ROMBIODS
Triceps Stretch
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.…
Lying Twist Stretch
Ballerina stretch: Popping and cracking is a normal occurrence, pain is not ok! Muscles Lengthened: LATISSIMUS / ABDUCTORS
Lying Hip Flexor Stretch
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…
Finger and Hand Stretch
These are great to work on after a warm up, before you dance, or after a pole session! Muscles Lengthened: FINGERS, HANDS, WRISTS, FOREARM.
Foot to Head Stretch
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…
Sitting Figure 4 Stretch
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…
Lying Figure 4 Stretch
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…
Shoulder Stretch
Back bending stretch: This is a nice stretch for the front of the Shoulders and Chest. Muscles Lengthened: CHEST, FRONT DELTOID, BICEPS
Wall Angels
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…
Shoulder and Upper Back Stretch
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…
Reverse Shoulder Stretch
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…
Upper Back Stretch
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…
Advanced Ballerina Stretch
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…
Over Under Stretch
Never force this stretch, use a yoga strap if needed. Muscles Lengthened: INTERNAL ROTATORS OF SHOULDERS, TRICEPS, REAR DELT, CHEST.
Shoulder Clock Stretch
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
Overhead Stretch
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…
Up and Over Stretch
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…
Press Stretch using Pole or Wall
This is a great stretch to finish your pole session with! Muscles Lengthened: SHOULDERS, LATISSIMUS, FOREARMS.
Forearm Extensor Stretch
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…
Forearm Flexor Stretch
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…
Childs Pose Stretch
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,…
Bridge Stretch (Wheel)
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…
Camel Stretch
Back bending stretch: If you have trouble lifting the head up please watch the Neck stretch lesson for more help. Muscles Lengthened: QUADRICEPS / HIP…
Chest Stretch
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:…
Neck Stretches
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…
Shoulder Stand Pike Stretch (Plow)
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…
Bow Stretch
Back bending stretch: You’ll find several options to accommodate many levels of flexibility. Muscles Lengthened: CHEST / ABDOMINALS / HIP FLEXORS / QUADRICEPS
Half Bridge Stretch
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…
Cobra Stretch
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:…
Reverse Bridge Stretch
My personal favorite is doing this as the Movement Stretch. This is a spinal stretch. Muscles Lengthened: NECK / SCAPULA / BACK
Sitting Twist Stretch
Ballerina stretch: This is a spinal stretch and will increase spinal mobility. Muscles Lengthened: ABDUCTORS / LATISSIMUS
Foot and Toe Stretches
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…
Z Sit Stretch
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…
Pigeon (Deep Lunge Stretch)
Front split stretch: This is another great stretch for working towards Front Splits and open hips. Muscles Lengthened: HIP FLEXORS / PSOAS / QUADS /…
Lunge (Front splits stretch)
Front split stretch: This is a classic combination of stretches for working on Front Splits. Muscles Lengthened: HIP FLEXOR / PSOAS / QUADRICEPS / HAMSTRINGS(ON…
Lying Leg Grab
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…
Standing Pike Stretch
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
Sitting Pike Stretch
Front split stretch: Remember that feeling the stretch is more important than how far you reach with the hands. Muscles Lengthened: HAMSTRINGS
Lying Outer Thigh Stretch
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…
Sitting Outer Thigh Stretch
This stretch is not recommended for those with knee issues. Muscles Lengthened: ABDUCTORS (OUTSIDE OF THIGH AND BUM), PIRIFORMIS
Lying Butterfly
Middle splits stretch: Yes, it looks awkward but it’s effective. Muscles Lengthened: ABDUCTORS AND ADDUCTORS
Lying V Straddle
Middle split stretch: Try doing this against a wall as well for extra support. Muscles Lengthened: HAMSTRINGS / ADDUCTORS
Sitting V Straddle
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…
Frog Stretch
Middle splits stretch: This stretch is not recommended for those with knee or hip issues. Muscles Lengthened: ADDUCTORS
