Pole Dancing Stretches

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!

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.

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.

Follow Your Pole Pal...

twitterfacebook

ShareFacebookXPinterestTumblrRedditWhatsApp

What's New?

• 
• 
• 

1. London Pole Studios & More | Pole Dancing in England

   Jun 14, 25 05:09 PM

   Discover top pole studios in London as well as pole dancing classes throughout England. Find local studios near you to start your pole dancing adventure today.

   Read More

2. What's the Best Pole For Plus Size Pole Dancers?

   Jun 13, 25 04:17 PM

   
   The best pole for plus size pole dancers is the one that meets your needs and preferences. Discover your options and find YOUR best plus size dance pole.

   Read More

3. Find Pole Dance Studios in Australia | Pole Fitness Directory

   Jun 12, 25 08:47 PM

   Find top-rated pole dancing studios and instructors across Australia. Browse nearly 200 listings organized by state and city. Start your pole journey today!

   Read More

4. Pole Dance Party Questions To Ask Before You Book

   Jun 11, 25 04:55 AM

   
   Before you book your pole dance party, be sure to ask these important questions to avoid unexpected surprises. Get your free downloadable checklist too!

   Read More

5. Pole Fitness in Arkansas | Pole Dance Studio Directory

   Jun 09, 25 05:37 PM

   Browse Arkansas pole dance and fitness studios to find classes and instructors across the state. Studio owners, get your free listing in the directory!

   Read More

Your Pole Pal loves to have fun, but she also has to earn a living, right? That's why you'll see ads on this site. She may also earn commissions on some of the products you'll see here, but there's never any cost to you since the advertisers pay for these.

The income generated through these means helps ensure Your Pole Pal can devote the time to providing you with all the free and fabulous information & resources you'll find on this website.

Want to learn more? Your Pole Pal invites to you read her full advertising disclosure. You know...in case you haven't read enough legalese lately.