Pole Dancing Stretches

By Susan Peach

Pole dancing stretches are important if you want to increase your flexibility and prevent injury. After all, the longer and more supple your muscles, the easier it will be to get into all those crazy pole poses without hurting yourself!

Pole dancing stretc

Did you know that you can use your dance pole as your personal stretching assistant to help improve your flexibility?

And aside from helping to prevent injuries, a regular stretching routine is something you'll need if you want to master those advanced moves.

Let's take a look at a few sample pole dancing stretches together, so you can try them out for yourself.

Just tap or click on any of the photos below to see detailed information and more photos demonstrating each stretch.

Note: These stretches are generally safe for most people in reasonable physical condition. However, for those who haven't packed their common sense on their pole journey, please read this disclaimer)

Let's Learn Some Pole Dancing Stretches

1 - Pole Dancer Stretch

This is a modification on the Dancer Pose used in many Yoga classes. In this case, your dance pole provides balance if you need it, allowing you to start off with some support, and then progress in your balance and flexibility as you're ready.

Depending on which muscles are the most tight for you, this stretch may help to open up your chest and hip flexors, and will also give your hamstrings a nice wake up call.

See full instructions for the Pole Dancer Stretch here

2 - Pole Shoulder Stretch

Targeting a common area of tightness, this stretch is excellent for keeping your chest and shoulders open and loose. You should also feel a nice stretch through your biceps.

Since pole dancing requires a LOT of upper body strength, it's important to keep these hardworking muscles happy with proper stretching.

See full instructions for the Pole Shoulder Stretch here

3 - Pole V Stretch

This stretch is excellent for improving flexibility in the hips, lower back, inner thighs and hamstrings. Your dance pole is very effective for helping you maintain proper form to get the most out of this stretch.

If being able to do the splits is one of your goals, this will be a go-to stretch for you.

See full instructions for the Pole V Stretch here

Disclaimer

As with any fitness program, please know your limits, start slowly, and build gradually to avoid injury. If you have any questions or concerns about whether these stretches are right for you, please check with your doctor, health care practitioner, personal trainer, or other professional who is familiar with your physical condition, abilities and any limitations or contraindications.

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Susan Peach is an early pioneer in pole dance fitness and the voice behind Your Pole Pal, a long-running resource for the pole community. She taught dance & fitness for nearly 30 years, leading hundreds of classes and working with thousands of students aged 6 to 80+, and created original programs when formal training did not yet exist. She also produced one of the first pole fitness DVD series, along with instructor training and Latin dance fitness programs. Today, she writes and builds Your Pole Pal, still with a soft spot for Latin dance music.

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