Pilates for Low Flow Pole Work

As a beginner adult aged (hitting 30 soon woot woot) dancer I never thought i would fall in love with the unique feeling pole dancing can give you. However after knowing my own limitations, past injuries that are genuinely always a little stiff and tend to create a mental block when trying new fluid movements I’ve found some subtle but beneficial ways pilates has helped me further along as a new dancer in the poler-ina ways.

Spinal/Body Waves

Thinking of a sensual cat cow in a diving form, pilates has helped me feel the difference in this movement through each segment of my spine. As well as knowing when I need to hold a stretch longer than just flowing through the movement. In the arching of the back to the ceiling I find that pilates has helped build the strength I need to push off the ground and open my back in ways that most other movements dont achieve, not even yoga! The arching of the back I’ve learned how to feel the differences of a painful herniated disc from a tight muscle that’s being worked on.

Tick-tocks, Fans, Air Walks

My hips are tight, maybe a lot less after the years of teaching and taking pilates (i’m reaching 10 years now as someone who takes pilates classes) but my hips get tight so easily from sitting or standing all day in maybe not the ideal form of way. Finding the internal and external rotation of the leg bone (femur) in the hip socket to do tick-toks, diamond to fan waves and air walks has been a humbling experience. I’ve used pilates as an active form of stretching those unique muscles in the hip to create more length in the muscle by building the strength they need to hold onto the pole during pole sits, climbs and more. Finding the balance of passive flexibility and active flexibility is maybe a specific focus for more of those who are competitive but the balance is the ideal way to avoid injuries in the long term. I’d love to be dancing this way, and better, into my 50s.

Shoulder Stands/Roll Overs

This one is the one that opened my eyes a lot with how pilates has helped me in my pole dancing routines. I have never been able to comfortable do shoulder stands or roll overs in pilates. Due to injuries, a desk job and sitting a lot to commute to and from work, everything is just tight. I can do shoulder stands and roll overs after years of dealing with injuries and modifications thanks to the stability pilates brings my body. I can feel the movement through my spine, feel how deep the abdominals are working and how relaxed my traps truly can be to get into these positions without causing harm to my neck or shoulder. Over straining was an issue before but pilates has built the strength and flexibility i’ve always needed to achieve these advanced movements for my body.

Truly with the right mindset, plan of achievements and movements you know you need pilates can benefit you a lot in low flow pole dancing. It can build the strength and flexibility to prevent you from injuries, while also building awareness to any current injuries. It might be something you’ll want to try and maybe with us!

We teach online and in person, schedule your consultation with us today to see how we can help you!