Pole Shoulder Stretch

This stretch uses your dance pole to help you find those tight muscles, and to deepen the stretch when you're ready. Since upper body strength is so important in pole dancing, we need to take good care of those shoulders!

Here's how to get the most out of this stretch...start by facing your dance pole and grasping it lightly just below shoulder height. Stand with your feet about 12 - 18 inches away.

Then slowly rotate your body away from your pole, in the opposite direction to the extended arm.  So if your right hand is on the pole, you'll turn away from that arm and towards your left. Keep rotating until you feel a slight stretch across the front of your shoulder. You should end up in a position similar to the photo to the left. Your shoulder should be relaxed, with the shoulder blade held down and back; try not to tense up.

If you're very tight in your shoulders or chest, you may feel a good stretch at this point. If so, stop right here; there's no need to go any deeper until you feel that this version of the stretch is no longer working for you.

If and when you do feel ready to deepen the stretch, here's what to do. Allow the elbow of the extended arm to bend just slightly, and drop towards the floor. The movement you'll need to do is very small, and you'll have to look closely at the photos to see it. You should feel the front of your shoulder and chest open up on that side as you drop the elbow slightly towards the floor.

What's happening: Anchored by the pole, this small movement rotates your shoulder back just enough to help lengthen the muscles in the front of your shoulder and chest.

Depending on which muscles are tightest, you may feel this pole shoulder stretch more in your chest, your shoulders, or even your biceps. You'll probably also find that very small adjustments will affect where you feel the stretch, and how deeply.

Feel free to experiment with how much you bend your arm, how high your hand is, and how much you rotate your body. As long as you move slowly and with awareness of the stretch, you're very unlikely to injure yourself.

Once you feel a comfortable stretch in the right place, hold it for 20-30 seconds, then release by rotating back towards the pole. Change arms and repeat on the other side.

Pole Shoulder Stretch - Reminders

• Move into this stretch with awareness. Because your shoulders are meant to move in many different directions, there is a relatively large amount of connective tissue (ligaments, tendons, etc) located in this area. Treat these tissues with care and don't over-stretch.

• Do feel free to move around gently to find just the right position for your best stretch.

• Do keep your shoulders relaxed throughout the stretch. This will help the muscles to lengthen more easily.

• If you have a shoulder injury currently, or are recovering from any type of injury or surgery in this area, be sure to check with your health care provider before performing this stretch, and be extra aware of how your body responds.

• This stretch usually feels wonderful after a session of challenging pole dancing involving moves like spins, climbs or inversions!

Here are some more free pole exercises & stretches

• Pole Lunge Exercise - get a tight tush fast!
• Pole Knee Lift Exercise - improve core, back and grip strength
• Pole V Stretch - stretch your inner thighs, hamstrings and low back
  
  

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.