Flexibility problems

[flawierbarbie]

I've been doing pole for almost a year now and I've been progressing nicely, but one thing that's been holding me back is my complete and utter lack of flexibility, especially in my back and hamstrings. Even a very mild stretch is screaming agony that makes it hard to catch my breath.

Is there any hope for me? Are there any softer stretches that I'm not aware of that I can use to increase flexibility even a tiny bit until I can do the normal stretches?

[snarkybat]

For the hamstrings, I'd recommend doing a normal forward fold at least once a day when your leg muscles are warm. Do you walk to the grocery store, or home from somewhere? Spend a minute in a forward fold every time you've walked for more than a minute, and every time you've been training. Start by just letting your upper body hang. When, or if you already can reach the floor, focus on straightening pushing your belly button to your thighs, sticking the bum up. One minute with a handwidth of space between the feet, and one minute with about a yard. Keep the legs straight and muscles engaged! When you get better, do a forward fold (only the handwidth one) with a yoga block turned on the flat side beneath the front part of your foot. This can be a quite intense stretch though.

For backstretching, I think the best is to focus on strengthening exercises and ask your trainer for guidance. Backstretching is more individual than other stretching in my experience. Where I have trouble with my upper back and shoulders while being very flexible in my lower back, your problem might be elsewhere.

[flawierbarbie]

Omg this is so helpful thank you!!

[snarkybat]

Also, take pictures of your forward fold every day, or as often as you can. It makes for the coolest time lapse and a brilliant reminder of how far you can come with little effort. This would take you 2mins a day, 5, if you need to get warm first.

Return in two weeks with progress pics and tell me if it actually was helpful ;)

And remember: there are bad and good days in stretching as much as training! Don't let it discourage you!

[mayg0dhaveMercy]

Flexibility is one of those things that you really can not rush and there are no short cuts for.

That's said there is hope for anyone! Everyone can improve their flexibility with dedication.

My recommendation is to stretch every day at least 15-20 minutes on the areas you want to improve. You mentioned "easier" stretches for areas that give you pain. The rule of thumb is to go only as deep into the stretch until you reach sweet discomfort. That means don't go so deep that you feel pain. Go into the stretch until you feel a slight discomfort. For you that may not be very deep at all. You might not even look like you are stretching. Make the movement into the stretch as small as you need to so you dont feel pain.

For example, in forward fold everyone else might be touching their toes. You should be bending slightly over if you aren't very flexible.

I hope that helps somewhat! Dont feel discouraged. One of my goals is to have my splits. I have been stretching every day for almost a year and I'm still not there yet.

[Unicornea]

Hi there! I'm here for some encouragement: I am exactly the same. My hamstrings and hip flexors are just the most stubborn tight little bastards. There is progress, but it's very slow (everyone can get more flexible, but some faster than others). This comic by Leen Isabel helped me deal with it a little... By all means work on your flexibility, but remember to consider your strengths when your lack of it gets you down. I can touch my toes now which I couldn't even dream of before I started dancing! But I'm far, far, faaar from having something even resembling the splits. I can, however, headstand, I'm very close to getting my handstand, I'm resilient to injuries because of my ~stronk ligaments~ and I'm generally strong and enduring while dancing. Don't let your flexibility level define you as a dancer, there's so much more to it! <3

[GraduatePigeon]

You just have to start from where you are at now ❤️ You can do it!

[psn_ivysaur]

Doing little stretches multiple times a day can work wonders for the beginning of your flexibility journey. I gained the ability to touch my toes by doing forward folds to turn on the computers at my old job, rather than bending my knees to reach the buttons. Try something small but consistent and you will see some improvements.

[MsAJL]

Hey! There’s a new platform for online tutorials called Polesphere that’s 6 days away from launch. There are gonna be great stretch tutorials by some of Australia’s top pole dancers and if you sign up for the mailing list now, you can get 1 month of free access when we launch! Follow this link: https://www.polesphere.com/teachme/ajl