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How to Stretch for Pole Dancing

Learn how to stretch for pole dancing from pole dancing instructor Mai Yee in this Howcast video.


My name is Mai Yee. I'm an instructor at Sheila Kelley's S Factor Studio in Manhattan, New York. I've been doing this movement for five years now. It's a movement that combines ballet, pilates, striptease, and pole dancing. We have a website where you can get more information, and that's
I'm here today to talk to you about pole dancing. It's really important to warm up for Pole Dancing with stretches before you start, to prevent yourself from getting injured and also when you're working your muscles so hard, you want to elongate them as well. I'm gonna show you some stretches to do on the pole and we're gonna start first on the left side of the pole. you're gonna bring your feet in really close and your hand by the pole, next to your eyes, you'll bring your other hand over your head and just lean away. Wrap your hands around the back of the pole. Just lean away with your hip, push your hip out towards that opposite wall. Imagine your body between 2 panes of glass. You're gonna hold that stretch for 5 seconds and be sure to breathe. After 5 seconds you're gonna switch over and do the same thing on the other side. So wrap your hands around the back of the pole, push out with your hip, and like a half moon just stretch and breathe. Breathe where it feels tight. Now we're gonna do a stretch where you're facing the pole. Your feet are in close next to the pole. Bring your hands in front of your face and reach your butt out. I'm just gonna lean away from the pole. Lift your chin. This is a good hamstring stretch and it also lengthens your muscles in your arms. And then you're gonna scoop your tailbone under; tuck your chin into your chest, just round your back. Really reach the middle of your back towards the opposite wall. Try to widen that space, um, the middle of your back. Now you're gonna bring your back to the pole, your hands behind your head, so your palms are facing away. Just wrap them around the back and taking your time, you're gonna reach your hips away. Just stretch your hips forward and you can let your head drop back if that feels good. This should be a nice stretch to the front of your body. If you have lower back issues something good to do is to keep your lower back on the pole and what you're gonna do, you're gonna do the same stretch, bringing your hands behind your head and just leaning your chest forward. Feel like you're reaching your heart up to where the wall and the ceiling meet. So remember, take a few minutes before you work the pole to get stretched out and warmed up.

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