Introduction

Hey Peeps! In today's session, we're going to talk about the importance of warming up before jumping on the pole. 

Common Complaints About Warming Up

Ugh, I just hate the warm-up! Warm-up is evil! That warm-up was harsh! Have you said anything like this recently?

I'm hearing a lot of hate for the warm-up, so I thought let's talk about why they are important and how they can help you with your pole dancing training.

Why Warm-Up is Crucial for Pole Dancing

When most people start, they do the warm-up they get taught in their studio class. Some people just dance about, and others who train at home often skip the warm-up completely... gah! This can be from not knowing what to do but also because they don't enjoy it. But you don't know what you don't know, so let's get stuck in and maybe (fingers crossed) you'll start to love the warm-ups and see them in a new light.

Establishing a Warm-Up Routine

It's good when you first start to have a warm-up routine that you stick to and can remember each time you train. However, as you progress through levels, it is important to incorporate different techniques to help you train for the more advanced skills you are about to learn.

Planning Your Warm-Up

Knowing what you are going to learn by having a plan is beneficial, so you know what you need to warm up for. If you follow our structured lessons, we've done all the planning for you and have included a suitable warm-up. (Now you know why they can be different.)

Preventing Injuries with Proper Warm-Up

If your body hasn't done a thorough warm-up, it can be prone to all kinds of injuries. Just because you are warm on the outside doesn't mean your muscles are warm enough for what you want them to do in your lesson.

Rehabilitation and Injury Prevention

Not only do you want the warm-up to be beneficial to nail the tricks you want to learn, but it can also be a great way to rehab any previous injuries or prevent any common injuries that can occur from wear and tear of training.

Evaluating Your Warm-Up Routine

If you commonly strain a muscle, it may be time to reevaluate your warm-up and ensure you are incorporating exercises that can target the area to reduce the chances of continued straining.

Key Components of a Pole Dancing Warm-Up

Your warm-up should be intentional and have a purpose. So what should be included? Here are just a few exercises you could include:

Joint Mobilisation:

• Wrist circles
• Shoulder rolls
• Arm circles
• Hip circles
• Knee circles
• Ankle rolls

Increasing Heart Rate:

• Step touches
• Jogging on the spot
• Star jumps
• Twisty hips
• Punching arms
• Kicking heels to butt

Dynamic Movement:

• Leg swings forwards and back
• Lunges forwards and back
• Cat and cow
• Supermans
• Plank tap outs
• Mountain climbers
• Scapular pushes

Strength-Based Work (Especially Core):

• Leg raises
• Toe taps
• Heel taps
• Fire hydrants
• Side plank dips
• Glute bridges

Duration of a Warm-Up

A warm-up for pole dancing shouldn't take any less than 10 minutes. If it does, it's likely you haven't done enough.

Customizing Your Warm-Up

Think about what you are going to be doing in your session, and you'll be able to adapt the dynamic movement and strength exercises to suit your specific needs.