Pole Fitness and Dance
Many of us forget how important our wrists are
for pole fitness and dance and quite often forgotten about it until it’s too
late
In our experience, as a student progresses from
the foundations and eager to go upside down, they underestimate the importance
of strong forearms and wrists (to hold our bodies up on the poles and to come
down again safely) – many students admit sometimes it’s been a good 10 or sometimes
15 years since they did a hand stand!!
So each week focus on the wrists and forearms
from the beginning of your training
These simple exercises off the pole can
be included as part of the warm ups or as the main component of your lesson or at home as additional pole practice
Exercise 1
Use a
squeezy stress ball or a tennis ball
Squeeze tightly for a count of 5 seconds (this should not cause pain or discomfort)
On each hand
Repeat ten times x 3 sets
Exercise 2
Wrist flexion and extension
Wrist flexion
Palm facing upwards, elbow into chest,
supporting your forearm with your other hand
create a fist - gently raise and lower your fist keeping the arm at 90 degrees bend
Wrist extension
Palm facing downward, elbow into chest, supporting
your forearm with your other hand
create a fist – gently raise and lower your fist keeping your arm at 90 degrees
bend
10 moves x 3 sets Stop if it is uncomfortable
and do not over train this movement 2 /3 times per week
To make this harder and advance this movement
Add a stretch band for resistance (held by your
foot) or hold a light weight in the hand whilst performing this movement
Exercise 3
Circular wrist movements
Move your wrists, with your hands in a fist position, left and right
and in a circular motion in both directions
repeat for a count of 20 x 2 on each hand
For more information about how to train for strength
and flexibility on the pole
Join us
on our international instructor training programmes and become one of the most
highly trained pole instructors in the world
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