5 stretches to practice Pole Dance

Pole Dance is a dance style that works many muscles throughout the body. It’s a showcase of flexibility, balance, and strength. To avoid injuries and get the most out of each session, you should do a series of practical stretches to warm up, although some of them can also be done at the end of the session.

Splits

• Stand up as tall and stretched as you can.
• Slowly slide your feet out to the sides, opening your legs until you form a 180° angle.
• The goal is to touch the floor. Hold that position for at least 15 seconds.

Hip stretch

• Start in a lunge position, with your left knee bent forward at a 90° angle and your right knee resting on the floor. Keep the top of your right foot pressed to the floor and slide your right leg as far back as you can.
• While holding that position, gently push your hips toward the floor and hold as low as you can for at least 15 seconds.
• Switch knees and repeat the process.

Quadriceps stretch

• This exercise starts in the same lunge position as before, but this time the stretch will be different.
• Keeping the same rigid posture, reach back with your right hand to grab the top of the foot that’s pressed to the floor. Pull it toward your glutes until you feel the stretch.
• Switch feet and repeat the process.

Cobra stretch

• Lying face down, lift your upper body using your arms. Do this while keeping your muscles tense and rigid. The goal is to form a 90° angle between your arms and the rest of your body.
• Your legs should be apart and stretched out.
• When you feel the stretch, hold for 10 seconds.

Hamstring stretch

• Sit with one leg bent so the knee points outward and the other leg stretched out. Your legs should form a “4”.
• With your hands, try to grab the toes of the stretched leg. Obviously, don’t bend the knee at any point to reach them.
• Hold for 15 seconds until you feel the stretch, then switch legs and repeat.