Basic Pole Stretches
Learn these basic pole stretches and incorporate them into your warm up and stretching session before you go into your pole dance training.
If you are a total beginner - completely new to pole dancing - learn these when you first get your pole. This helps your body to start learning how the weight of it feels leaning away from the pole as well as the beginning of getting those lats, chest, arm and core muscles stretched and ready for the real work and fun!
side pole stretch
- Stand with your side to the pole (but not touching), your feet about 6-8" away from the base of the pole. Reach up with your inside arm (the arm closest to the pole) and hold it in a baseball grip, letting the pressure of your weight be felt in the middle, ring and little fingers. These are the fingers you will be using to 'pull' down with when you hold your weight on the pole.
- Let your body fall away from the pole, feeling the stretch in your side. Let your outside arm hand and be loose for this part of the stretch.
- Now reach up with your outside arm above your head to grasp the pole.
- Let your body fall away from the pole as in the first part of the stretch. You will feel a nice, deep stretch in your side.
- Remember to breathe as you do this and let your body fall away a little farther as your muscles relax into the stretch.
front pole stretch
This will stretch your back muscles as well as your shoulders and arms.
- Stand facing your pole with your feet about 6-8" away from the base.
- Reach above your head and hold the pole, one hand in front of the other. Remember to let the pull be in the middle, ring and little fingers.
- Let your body fall back and away from the pole and let your head hang down between your shoulders.
- Breathe through this and hold for 30-45 seconds.
back pole stretch
- Stand with your back to the pole, your feet about 6-8" away from the base of the pole.
- Reach up with both hands above your head and grasp the pole, your thumb staying in line with the rest of your fingers.
- Lean your head back a little and let your body weight fall forward away from the pole. You will feel a nice stretch in your abdominal muscles.
- Remember to breathe through this and hold for 30-45 seconds.
chest and shoulder pole stretch
This will stretch your shoulder and chest muscles.
- Stand at the side of the pole, your feet about 1 1/2 - 2 feet away from the pole.
- Reach back with your inside arm to place the palm of your hand on the pole.
- Turn your body out and away from the pole until you feel a slight stretch in your chest and shoulder. Keep your arm straight and use the palm of your hand to press against the pole, not your fingers.
- Remember to breathe and hold the stretch for 30 seconds.
arm/chest/shoulder stretch with the pole
I use this stretch when I feel tightness in my arms or front of my shoulder and chest area.
- Stand with your back to the pole, your feet about 1' away from the pole.
- Reach back about hip height and grasp the pole in an overhand grip.
- Lean forward slightly to feel a stretch in your bicep, anterior shoulder and chest area.
- Breathe through it and hold the stretch for 30-45 seconds.
lat stretch with swiss ball
This is great for the muscles in your back, latissimus dorsi, that are instrumental in the pulling down motion needed when inverting.
- Using a Swiss Ball, get on your knees in front of it.
- Press down with the pams of your hands into the top of the ball and let your head fall down between your shoulders.
- Breathe and hold the stretch for 30-45 seconds.
more stretches and warm ups
- Click here for a warm up routine
- Click here for wrist and forearm stretches
- Click here to learn more exercises to help you NOT to kick into pole dance inverts anymore!
Basic Pole Stretches > Don't Kick into Pole Inverts
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