Pole V Stretch

Start the Pole V Stretch by sitting on the floor facing your dance pole with your legs comfortably wide apart in a V, and your knees straight. Sit close enough so that you can easily reach your pole without rounding your back, then grasp it with both hands at about chest height. Sit tall, relax your shoulders, and keep your back straight.

Now that you're in a comfortable starting position, slowly and gradually pull your upper body towards the pole. Focus on keeping your back straight, your shoulders down, and on bending from the hips so that your body "folds" forward. Think of bringing your body forward, rather than down towards the floor.

Depending on which muscles are tightest, you may feel the Pole V Stretch in your inner thighs, your hamstrings (back of the legs), and/or your lower back and hips. Wherever you feel it, remember that stretching should always feel good. If it's painful, or you're holding your breath, ease up a bit! Flexibility takes time to develop, so be nice to yourself as you develop in this area.

When you reach the point where you can feel a comfortable stretch, hold that position for 30 seconds. Continue to breathe and relax into the stretch. Then release and relax for 15 seconds before repeating once or twice more.

Depending on your current level of flexibility, you may not be able to bring your body very close to the pole. That's OK! As you practice this stretch, you will soon find it easier.

If you're already quite flexible, you may need to move farther away from the pole so that you have more room to bring your body forward. Once you can come forward as far as possible, then you can start moving your hands lower to bring your body towards the floor.

Using your dance pole to perform this stretch allows you to maintain proper form and get the most out of it. For many people who need to improve flexibility in these areas, doing this stretch correctly without something to hold onto can be difficult.

This is because it can be a real challenge to keep your back straight and move into the stretch position without something to help you maintain correct form, and to provide support.

Here are some quick reminders for this stretch:

• Don't overdo it...developing flexibility takes time and patience. (My Pole Dancing Fitness DVDs offer a range of stretching exercises to help you)


• Move into the stretch only until you feel a comfortable lengthening of your muscles.


• Do keep your shoulders relaxed and remember to breathe.


• Remember to fold at the hips, keeping your back straight, so you get the most benefit.


• Release and relax before repeating the stretch, as this allows your muscles time to lengthen gradually.


• If you're more flexible, move farther away from the pole; if you're less flexible, sit closer.

Looking For More Stretches Like This?

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Need more ideas for Exercises & Stretches?

• Sitting Pole Up Exercise

• Pole Dancer Stretch - adapted from yoga

• Pole Knee Lift Exercise - develop core and upper body strength

Return from Pole V Stretch to Pole Dancing Stretches