Day 15 Take Off
Pole sit Try this 5 times switching sides (top leg)
Basic pole climb Try this 5 times switching sides (arm and leg)
Under turns Try this 5 times going both directions
Pole back bend Try this 5 times switching sides
Forearm extensions 1 Set of 15 Reps
Up and Over stretch Use movement stretching working in your ROM moving slowly 3-6 times
Press stretch 1 set holding for 30 seconds
So fun to do more work on the pole! Is it normal to not be able to do more than like 5 pole sits if I haven’t done them in months? So painful!
Totally normal!
I love the pole sits on spin pole
all done!!!
I’m getting a lot of elbow pain after coming out of my pole holds. Do I just need to get stronger or is this generally caused by poor form?
It’s not common for a pole hold to cause elbow pain. Do you have an existing injury?
If you’re able take a video and send a link so I can see if any adjustments need to be made.
For now here’s a video with more tips for pole hold that might help you troubleshoot https://www.studioveena.com/tutorial/veenas-tips-for-pole-holds-live-lesson-free-1731/
Here’s my video. 1st I do a climb (on both sides) with my elbows driving toward each other, then I show how I was doing it before. I think my issue was coming back too far and letting my joints take the pressure instead of letting my biceps work. What do you think?
https://drive.google.com/file/d/15oPQecQeGKIhuTQkrLnoEQM3tM1jfdeF/view?usp=sharing
Sorry for the slow reply, I’ve been sick so I slept in 🙂
Driving the elbows in will provide more power and stability so that’s a great catch on your part, good job! Flaring the arms out doesn’t allow for the muscle to engage in the same way so little twinges can happen. However, it does lead me to think maybe you have some tightness going on in the near the triceps or scapula. Try doing the Under arm massage https://www.studioveena.com/tutorial/under-arm-massage-1506/ and forearm rolls https://www.studioveena.com/tutorial/forearm-massage-1492/ before you do your pole holds or climbs next time. See if it feels any better.
You can save those videos to your Favorites on your profile here that way you don’t have to look for them each time. Let me know if you have any questions.
Omg 🫠 day 15 complete 💯 loved every minute of it tiring as just finished work an did this straight away gonna have a posh coffee now an then shower xx half way through 😀 the pole sits still hurt but hay mind over matter xx💖
You’re truckin along! 💜
I found your pole sits a bit different to to how I got taught , with the knee crossed the bottom foot is hooked but when you do it it’s not an it seemed harder , I can’t quite cross my leg over my knee as I have chunky thighs 😂 but I’ll keep trying xx💖
When I first taught myself to pole sit, I automatically hooked the foot on the pole because it felt more secure. Later I released that doing this didn’t look nice and can affect how solid your grip is with the thighs. Remember you don’t have to cross the legs, it’s about tipping one hip down to lock into place. When you get the hip tip, you won’t need the hooded foot. Also have you watched my RANT episode 3? https://www.youtube.com/watch?v=7RIC4-Jok34 it’s got some tips for dealing with pain.
Also here are more examples of different styles of pole sits. https://www.youtube.com/watch?v=Vwl-bfCbVeA
Yes I have watched your rant 3 it’s brilliant and yes I do need to tell my brain I even wrote it down xx❤️ I will definitely watch the different styles Xx
Oh at minute 2:40 on the pole sit tutorial you can see the modifications for those who are unable to cross the thighs. https://www.studioveena.com/tutorial/pole-sits-856/
Ahh I’ll take a look at this too thank you xx 💕