Pole Dance Warm Up

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A thorough pole dance warm up is one of the best things that you can do before a pole dance workout or practice session.

A Good Pole Dance Warm Up Should Include:

  • At least 15-20 minutes of whole-body exercises such as jumping jacks, jogging in place, burpees, et cetera
  • 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.
  • Pole spins or pirouettes and half-turns

Here are a few video clips that demonstrate the stretches mentioned above:

Pole Stretches

Head/Neck Rolls

Shoulder Stretches

Shoulder Rolls

Forearm Stretches

Hip Isolation 

You can actually slow these down and do them in a slow, exaggerated movement. 

Leg Stretching

Pole Dance Warm Up > Pole Dance Workout


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