Pole & Injury Prevention
By Lisa, Jul 17 2017 07:48AM
Pole and Injury prevention..
Pole Fitness, is a highly physical sport, much like gymnastics and the aerial arts, particularly, in the intermediate levels and upwards. All major muscle groups in the body are used while pole dancing. However, the upper body muscles are very crucial for the strength required to lift, hold and move the body about the pole; and are in constant motion with every pole move. The muscles that fall in these four groups are: upper back muscles, shoulder muscles, chest muscles and arm muscles.
Overuse is one of the main causes of injuries. Pole dancing can become addictive. For those who take a liking to the pole; want to “perfect” their pole moves and will practice morning, noon and night. They often incorporate other strenuous exercise like yoga or weight lifting into their regimen, not allowing the muscles to rest and regroup.
Overused muscles = quicker injuries.
Individual progression rates are based on a multitude of factors. However, one of the most crucial factors is individual physical fitness levels, which varies from person to person. Therefore progression rates will be different and Pole moves should be taught in a progressive manner. One move should lead to the next, not jumping in head first, so to speak.
Patience can’t be stressed enough.
Often women who want to try pole fitness will want to start at the somewhat advanced levels already (not understanding that pole dancing isn’t as easy as it looks) however, like any new fitness regimen, starting at the beginning is best.
The great thing about pole dancing is that there are different levels and styles of performance. A person may choose to stay in the beginning stages of pole fitness, which concentrates more on floor work and fun spins than moving on to the more advanced pole tricks that require more gymnastic type movements. Individual style is encouraged, and as such there is no shame if flexibility, or strength prevent a person being able to hold the more advanced moves...
Because injuries are at their highest when the muscles are cool, a minimum 10 minute warm-up and 10-15 cool-down and stretch should always be incorporated before any workout.
Cool muscles = potential injuries.
The benefits of doing a warm up are numerous. Some of the main benefits are that a warm up increases muscle temperature, and prepares the body for what is about to come. As well, there is an increase of blood flow and nutrients to the muscles.
The cool down after strenuous exercise, is equally important because it slowly lowers the heart rate, respiration rate; and helps prevent dizziness and potential pain. It returns the blood to adequate quantities which helps remove waste build up from the muscles. The cool down also helps circulate nutrients around the body to assist in recovery.
Pole dancing demands a lot of our muscles and bones, so knowing and listening to your body is important. When performing on the pole, the active body parts being used to do a spin or trick should always extend to a full range of motion to help prevent pole injuries. Pole fitness requires its participant to use their own body weight, putting a lot of strain on the upper body, arms and wrists.
Most importantly, know your own body and what it is capable of and heed the warning signs. Proceed with that knowledge in mind and your injuries will be at a minimum.
The body is a beautiful work of art that can perform amazing beautiful movement for a long time, if taken care of properly!