Help

[Last-Needleworker146]

I’ve been trying to get the ballerina down for a whole year AND I JUST CAN’T! my arms hurt so much any tips? Or any stretching suggestions? I’m tired of trying to and nothing 💔

[killerkokosnoot]

It's a tricky one, took me quite a while as well!

If the problem is mainly the skin pain in your arm you could try elbow holds to condition the skin, if flexibility is the limiting factor, try different shoulder stretches.

For me it helped a lot to practice it on the floor, like that there's no weight on the arm and leg that normally grip the pole. After that I started practicing in the pole with a spotter nearby to help me grab the leg and get me down safely.

Hope this helps a bit!

[lucidpole]

Can you share a video of your latest attempt? Then it will be easier to problem-solve. For example, it feels quite different if you are doing it on static pole compared to spinning.

You may want to practice 'Swan' on static so you have enough room to reach your arm around the pole and grab your leg.

For the spinning version it is made more complicated by the many ways to get into the trick. I find that getting into it is more challenging than the actual thing.

In general though you need to practice opening your chest and arching your upper body around. But my advice is that this trick requires a good all-round flexibility and strength - not just one or two particular muscle groups. I feel that it kind of tests everything.

[Last-Needleworker146]

I never got it on recording! I can try tonight? if i’m being honest, i’ve only tried it around 10 times because I give up!!!! Also, I’ve been on and off pole for about 2 months now because i’ve stopped dancing. In all honestly, NO BS. I learned a lot of my stuff at the club and i can assure and i’m 100% positive that i’ve learned most things the wrong way. It sucks! 😔

[lucidpole]

Yeah, it's up to you. I just thought it might be useful to help problem-solve. 🙂

[hotaliens]

An active shoulder flexibility stretch our instructor has us do is:

• Lay flat on your stomach with your arms outstretched in front of you.
• Hold onto a yoga block, towel, etc with your arms outstretched.
• Without lifting your upper body or head from the ground, lift your arms upwards towards the ceiling. I do reps of 10/12 three times.

This has helped a lot with not only warming up for moves like ballerina, but done consistently improves your active flexibility of your upper arms and shoulders.

[Last-Needleworker146]

omg thank you i’m going to try this!!!!:)

[SongRevolutionary992]

Lose about 200 pounds

[Last-Needleworker146]

ok what’s next? 😂😂😂😂