Stretches for the neck, shoulders, arms, wrists, back, core, hips, legs and ankles
A few spins or pirouettes to get the pole warm (if needed) and get your arms, wrist and hands warmed up
I just want to get to my pole dancing...why do I need to warm up?
A good warm up will do the following:
Raise your body temperature. Flexibility requires a warm body and muscles that have blood flowing through them at a faster than resting-heart-rate speed.
Joints are lubricated with synovial fluid. Movement increases the flow. Rotate your wrists as ankles too, not just warm up the bigger muscles.
Reduce the risk of premature fatigue. Getting your heart rate elevated and circulation going will help you not to get winded too quickly.
Lessen the risk of injury from stretching 'cold' muscles or tendons/joints. If you just walk into the room and try and jump on the pole and start tricking out...well, you may or may not injure yourself but the possibility is much higher without warming up first!
How Do I Get a Good Warm Up?
Glad you asked. Put on a 20 minute slow-sensual-music playlist and do:
20 head/neck rolls slowly...10 to the right (direction) and 10 to the left
10 forward shoulder rolls and 10 backward
Static (hold still) shoulder across chest stretch (both arms)
Forearm stretches on both arms
Hips rolls 10 slowly to the right, 10 to the left. Make the widest circles you can with your hips to open up the hips and loosen the muscles of the pelvic girdle
Floor leg stretching. Sit with legs in an open 'V' and reach to the center, to the left and to the right. Reach as far as you comfortably can and hold for 30 seconds. Do 3 rounds.