Flexibility Training for Pole Dance Exercise…cont…

Click on any of the images to enlarge the picture…

WRISTS & FOREARMS 1– Hold for 10 seconds, once
Description:  Sit on the floor with your legs tucked under your bum.  Lean forwards, place your hands flat on the floor with your fingers facing you, wrists facing out.  Next pull back just a bit until you feel pressure on the wrists.  Hold the stretch for 10 seconds.
Posture:  Sit with your legs tucked under your bum, place hands on the floor with fingers facing you, wrists out, lock arms straight, back straight, head up, tummy in, shoulders back, pull back gently until there’s pressure on the wrists.

WRISTS & FOREARMS 2 – Hold for 10 seconds, once.
Description:  From the previous position, flip your hands over so the back of your hand is now placed on the floor. Repeat as before, holding for 10 seconds.






WRISTS & FOREARMS 3 – Hold for 10 seconds, once.
Description:  From the previous position, twist your hands out to the side, so your wrists are touching each other.  Bend the elbows out slightly and repeat as before, holding for 10 seconds.






WRISTS & FOREARMS 4 – Hold for 10 seconds, once.
Description:  From the previous position, flip the hands over so the back of your hands are flat on the floor and your fingers are now touching each other.  Hold for 10 seconds.






WRIST SHAKES – Shake for 5 seconds per hand, once.
Description:  From the previous position, sit upright, take hold of one wrist with the opposite hand and hold just at the boney joints wither side of the wrist and shake gently from side to side.






ARMS 1 – Hold for 30 seconds, once.
Description:  Sit comfortably on the floor, tilting your head down slightly.  Now bring both arms out in front of you, placing one hand on top of the other.  Bend your elbows slightly and bring your shoulders forwards.  Imagine you are holding a giant beach ball.  Hold the position.
Posture:  Head forwards slightly, arms in front; bend the elbows, shoulders forward, one hand on top of the other, back straight, loose knees, tummy sucked in.


ARMS 2 – Hold for 30 seconds per arm, once.
Description:  Sit comfortably on the floor, sweep your right arm across the chest, keeping it as straight as possible.  Hold it back in the crook of your left arm; do not hold it IN the elbow joint, either just in front of the elbows, or just after the elbows is fine.  Hold the position, and then swap arms.
Posture:  Sweep right arm across chest, keep arm straight, pull it back, don’t hold at the elbow joints, back straight, head up, tummy sucked in, hips forward, loose knees.


ARMS 3 – Hold for 30 seconds per arm, once.
Description:  Sitting comfortably on the floor, reach your right arm over your head, bending it at the elbow.  Now use the back of your left hand to hold your right arm further back by placing it just below the right elbow.  Avoid holding the elbow joint.  Pull your arm further back and hold the position, then swap arms.
Posture:  Reach right arm over head, use back of left hand to push your arm further back, don’t hold the elbow joint, back straight, head up, shoulders back, hips forward, tummy sucked in, hips forward, loose knees.


CHEST 1– Hold for 30 seconds, once.
Description:  Sit on the floor with your legs outstretched in front of you and closed together.  Keeping your back straight, take your hands behind your back and place them palms down, thumbs up on your lower back.  Pull your shoulder blades together and hold for 30 seconds.
Posture:  Sit with legs in front, back straight, head up, hips forward, tummy in, take hands behind back, place on lower back palms down, fingers down, thumbs up, bring shoulders back, shoulder blades together.


CHEST 2 – Hold for 30 seconds, once.
Description:  From the previous position, take your hands behind your back again and interlock your fingers.  Extend your arms straight, lift them higher up and lean your upper body forwards, keeping your head down and back straight.  Bring your shoulder blades together.
Posture:  Hands behind back, interlock fingers, extend arms straight, lift arms up, lean forwards, back straight, tummy in, hips forward, head down, chin to chest.


ABDOMEN – Hold for 30 seconds, once.
Description:  Lie on the floor, flat on your tummy.  Position your hands at chest height, shoulder width apart.  Raise your arms until they become locked straight, arching your back.  This should extend your abdomen, hold for 30 seconds.
Posture:  Lie flat on your tummy, position hands at chest height, shoulder width apart, lock arms straight, arch back, extend abdomen.




Photos by Andrew Dobell