Welcome back pole dancers to the Science of Slink Podcast. This week we are going to discuss mental blockages and how to overcome them. We will define mental blocks, contributing factors, and techniques to try to help overcome mental blocks.

So what is a mental blockage? When the obstacle keeping you from your desired movement goal is emotional and/or mental rather than physical. Mental blockages can arise when learning new things and/or doing a skill you already know how to do. As an instructor, I often see blockages arise when people are working on what they consider their weaker side.

What factors can lead to mental blocks? Some contributing factors can be your environment being your classmates or teachers, anxiety, and trauma. When trauma is involved a specialist can be particularly important.

Some great techniques to try to help overcome mental blockages are working with a specialist- like a sports psychologist, some evidence suggests EMDR may be effective, Notice if the reaction is mainly physical sweating, heart racing, muscle tension or mental rumination, racing thoughts, perseveration. For the former, physical relaxation techniques may be more helpful, for the latter mental refocusing & restructuring. Another technique worth a try is Vergence which is to look at your pole for 5 seconds, then behind the pole for 5 seconds, then try the skill. Additionally, try monitoring your HRV as a tool.

Lastly, some Recommendations from Dr. Chelsea Pierotti, a sports psychologist specializing in dance, https://passionatecoach.com/mental-toughness-overcome-mental-blocks/ Determine that the obstacle is mental/emotional and not physical notice & reframe negative self-talk; "what if..." ... "so what"Reframe or modify the skill to reduce the challenge/fear seek additional support if needed

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Join pole instructor & personal trainer Rosy Boa as she chats with experts about the evidence-based practices you can introduce to your pole journey to improve your pole journey and feel better. The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com.

Edited by: Simone Rossette Simone.rossette77@gmail.comSources:

-Maaranen, A., Van Raalte, J. L., & Brewer, B. W. (2019). Mental blocks in artistic gymnastics and cheerleading: longitudinal analysis of flikikammo. -Journal of Clinical Sport Psychology, 14(3), 251-269.

-Manuel G. Calvo & Pedro M. Ramos (1989) Effects of test anxiety on motor learning: The processing efficiency hypothesis, Anxiety Research, 2:1, 45-55

-Harris, D. J., Wilkinson, S., & Ellmers, T. J. (2023). From fear of falling to choking under pressure: a predictive processing perspective of disrupted motor control under anxiety. Neuroscience & Biobehavioral Reviews, 148, 105115.

-Bennett, J., Bickley, J., Vernon, T., Olusoga, P., & Maynard, I. (2017). Preliminary evidence for the treatment of performance blocks in sport: The efficacy of EMDR with graded exposure. Journal of EMDR Practice and Research, 11(2), 96-110.

-Hanton, S., Thomas, O., & Mellalieu, S. D. (2009). Management of competitive stress in elite sport. International Olympic Committee sport psychology handbook, 30-42.

-Bowan, M. (2008). Treatment of panic attack with vergence therapy and unexpected visual-vagus connection. Journal of Behavioral Optometry 19, 155-159.

-Yu, G., Chang, K. F., & Shih, I. T. (2022). An exploration of the antecedents and mechanisms causing athletes’ stress and twisties symptom. Heliyon, 8(10).

Trigger Warning: Mention of Eating Disorders and mental Illness

Welcome back pole dancers to this episode of Science of Slink! This week we are touching on how perfection harms people’s movement, progress, and mental states. To wrap up the video I’m including recommendations for how to avoid perfectionism influences and how to rework patterns of our internal perfectionism.

Let’s start by defining perfectionism, perfectionism is "excessively high personal standards of performance accompanied by tendencies for overly critical evaluations of one's behavior" (Frost, R. 14) perfectionism is different from conscientiousness which exhibits characteristics such as being responsible, organized, hard-working, goal-directed, and adhering to norms and rules.

So why is perfectionism so bad? Perfectionism has been correlated with being a source of chronic stress, it’s associated with a much higher risk of a large range of negative mental health outcomes. One of the big reasons these correlations have been found is because perfectionism steals your ability to enjoy your accomplishments and the things you enjoy.

I recommend reframing perfectionism mindsets and here are some ways I recommend reframing your mindset. First, be honest about whether perfectionism is negatively affecting you. Do you enjoy activities less because of it? Are you under more stress than necessary? Working with a mental health professional can be a huge step in the right direction to help us notice where perfectionism is impacting our lives. One really important thing when looking for a place to practice, try to find spaces where failure is treated as a normal part of life--because it is!

Lastly, but most importantly, work on reframing in your pole practice:

• Have goals around the amount of time spent training a skill or number of attempts as opposed to "nailing it"

• At the end of each training session, write down one thing that felt really good (no qualifiers!)

• Change up your social media feed: mute (temporarily as needed) professional performers and seek out dancers at a similar level and with a similar body type as you (and even then, remember: it's a highlight reel!)

• Take live group classes

Sources:

• Frost, R. O., Marten, P., Lahart, C., & Rosenblate, R. (1990). The dimensions of perfectionism. Cognitive therapy and research, 14, 449-468.

• Further reading: https://www.psychologytoday.com/us/basics/conscientiousness

• "Canadian prima ballerina Karen Kain acknowledged that perfectionism meant that she enjoyed a very small percentage of her more than 10,000 professional performances" Flett et al 2014

• Hill, A. P., Mallinson-Howard, S. H., & Jowett, G. E. (2018). Multidimensional perfectionism in sport: A meta-analytical review. Sport, Exercise, and Performance Psychology, 7(3), 235.

• Hall, H. K., & Hill, A. P. (2012). Perfectionism, dysfunctional achievement striving and burnout in aspiring athletes: The motivational implications for performing artists. Theatre, Dance and Performance Training, 3(2), 216-228.

• Flett, G. L., & Hewitt, P. L. (2014). The perils of perfectionism in sports” revisited: Toward a broader understanding of the pressure to be perfect and its impact on athletes and dancers. International Journal of Sport Psychology, 45(4), 395-407.

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Join pole instructor & personal trainer Rosy Boa as she chats with experts about the evidence-based practices you can introduce to your pole journey to improve your pole journey and feel better. The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com.

Edited by: Simone Rossette

Simone.rossette77@gmail.com

Hey Pole dancer, welcome to another episode of the Science of Slink! Today we are going to go over 3 essential things to know as a home pole dancer. We are going to discuss the importance of and how to do a proper warm-up, the variety of pole that is important to try, knowing that we are building skills slowly and will need base skills, and it is important to recognize there is no standard skill set for pole so its important to work with others.

So what is a proper warm-up and why is it key? A warm-up is essential because it offers your body time to loosen up with flexibility, increase heart rate, and prepare your body for the skill you’re training. You will need joint mobility in your warm-ups because it helps to loosen your joints and move safely. Skill-specific preparation may include static stretching but not of muscles you also need power from! It is consequential to plan and structure your training sessions ahead of time because it helps you build base skills and prepare for each skill-building day!

Secondly, it’s notable that trying many different skills when you start will assist you in your growth on your pole journey. There are a few reasons for this, the most necessary one is knowing that a high volume of training on a specific trick, especially without appropriate conditioning, will likely increase injury risk. Additionally, newer & returning polers need to be building a wide range of movement programs to build muscle groups and build their skills.

Something comforting and may help you out of a lull is knowing, that if you’re self-taught, you're probably missing some foundational movements/holds/contact points. Basic floorwork shapes & transitions. This is one of the reasons that teachers are so important in pole, so foundations can be built in a safe and empowering way. In pole dance, there is a lack of standardization for teaching and skill building. This makes teaching yourself at home or multiple studios impedes our growth for our base learning.

Slink Through Strength Email Sign Up: ⁠http://eepurl.com/iimjnX⁠

Join pole instructor & personal trainer Rosy Boa as she chats with experts about the evidence-based practices you can introduce to your pole journey to improve your pole journey and feel better. The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com.

Edited by: Simone Rossette

Simone.rossette77@gmail.com

Welcome back Pole Dancer to Science of Slink! Today we are discussing my opinion on whether Pole Dance should be in the Olympics. We are going to explore: What problem is it addressing, Would it be good for individual movers or businesses? (Spoiler: the research suggests probably not,) Who would be harmed, and an overarching question: Why do we treat sports as more than or better than other types of movement? We are wrapping up by seeking a resolution with the question: What can we focus on instead?

To start, let’s look at what problem Pole in the Olympics addressing. The desired perception is wanting more status or "legitimacy" for the activity. The perception is that the more legit feeling the exercise is, the easier it is to break into the activity as not only a mover but also as a studio owner. Furthermore, there has historically been an association (even though it may be a loose one) between sports-focused campaigns and distancing pole from its stripping roots.

Secondly, Would it be good for individual movers or businesses? Unfortunately, the research suggests probably not. "little evidence of an increased uptake of sporting activity following an Olympic Games event." (Mahtani KR, Protheroe J, Slight SP) This means that though people may find it interesting, there isn’t a direct benefit to business owners. "Since the turn of the century, a growing number of empirical studies has increased the realization that elite sport does not automatically initiate positive societal impacts. Moreover, the various ‘dark sides’ of elite sport seem to be underestimated." Negative impact may include sexism, exploitation, discrimination, injuries, distorted body image, etc. (De Rycke, J., & De Bosscher, V. 11(3))

Lastly, who would be harmed? Strippers would be further marginalized. The perception of strippers is based on societal ideals that don’t often account for not only strippers being human but also the increased safety in areas with sex work. This leads us to a bigger question: Why do we treat sports as more than or better than other types of movement?

So What we can focus on instead: Overall, I think we have more important priorities if our goal is to make pole dance accessible & equitable:

• Helping address discrimination by payment processing services (the ACLU is currently pressuring Mastercard about this)

• Decriminalization of SW more broadly

• Pushing back on age verification bills that require collecting IDs or biometrics (both a security and privacy risk to users & and huge burden on businesses)

Join pole instructor & personal trainer Rosy Boa as she chats with experts about the evidence-based practices you can introduce to your pole journey to improve your pole journey and feel better. The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com.

Edited by: Simone Rossette

Simone.rossette77@gmail.com

Sources:

This BBC article has some really clear examples of whorephobia: https://www.washingtonpost.com/news/early-lead/wp/2017/10/18/pole-dancing-in-the-olympics-international-sports-federation-recognition-helps-pave-the-way/?noredirect=on

https://www.bbc.com/sport/41652997

https://www.dailydot.com/irl/notastripper-pole-dancing-instagram/

Yes a Stripper podcast: https://yesastripperpodcast.com/

Mahtani KR, Protheroe J, Slight SP, et al. Can the London 2012 Olympics ‘inspire a generation’ to do more physical or sporting activities? An overview of systematic reviews. BMJ

Open 2013;3:e002058. doi:10.1136/bmjopen-2012-002058

De Rycke, J., & De Bosscher, V. (2019). Mapping the potential societal impacts triggered by elite sport: a conceptual framework. International journal of sport policy and politics, 11(3), 485-502.

Hello Pole Dancer and welcome to a new episode of Science of Slink, the podcast where we talk about the research on movement, explore social constructs, and explore how movement helps mental health. Join me on this podcast journey by subscribing to the podcast and signing up for my monthly newsletter. If you'd like to become a part of the community, hit the link below to join the waitlist for the Science of Slink Membership.

Sign up for the Science of Slink membership waitlist: https://mailchi.mp/slinkthroughstrength.com/science-of-slink-waitlist

Slink Through Strength Email Sign Up: ⁠http://eepurl.com/iimjnX

⁠Today we are going to explore my biography and what my classes are like, as well as how I came to teach the way I do. We will explore my professional background, how I organize my classes throughout the class and time windows, my movement background, and recommended research to read! My professional and movement background varies widely and has been shaped by what inspires me over the years. My professional background starts with a Research PHD, and Lots of continuing education (Ex: Emily Scherb's workshops in Seattle, reading, keeping up with research.) Additionally, more in the pole world, I became an ACTION-certified personal trainer and completed a 6-month pole teaching apprenticeship & certification. As a professional and movement background bonus, I've been pole dancing for 12 years. My training gives me a great perspective on pole over the years through trends, the way bodies change, and the way your practice changes over time from mindsets to movements. My movement background and where I get my inspiration from are robust as I try to keep my knowledge rounded out and up to date. Some of my background is pilates/yoga inspired though I'm NOT trained, Weight lifting/strength & conditioning, including circuit training, Calaesthetics, Flexibility/contortion training (I am NOT a contortion coach,) Some therapeutic techniques (e.g. nerve glides,) and last but not least, I develop exercises (e.g. squat clap drill for power)This knowledge greatly shapes how I teach and organize my classes. Here are some bullet points to break down what my main focuses are as I develop my training guides. All of these points are greatly expanded on in the episode :)

In a class:

- Warm-up

-Skill work

-Cardio/cooldown

In a week:

-Start with skills

-Then freestyle (place to practice skills)

-End with conditioning

In a month:

-Periodization

- deload week-Increasing challenge over the month (why membership doors are usually closed)

-Conditioning is generally a two-part split circuit (equipment optional) designed for whole body focus over the month; compliments our skill workIn a year

-Rotating focus every month (capability, ability/skill, artistry/expression)Every three months there's a body part focus

Last but not least, here are some readings I recommend:

-Strength & conditioning for pole by Neola Wilby

-Upside Down Injuries: Prehab and Rehab (Bendy Kate)

-Applied Anatomy of Aerial Arts by Emily Sherb Join pole instructor & personal trainer Rosy Boa as she chats with experts about the evidence-based practices you can introduce to your pole journey to improve your pole journey and feel better.

The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com.

Edited by: Simone Rossette

Simone.rossette77@gmail.com

Email for Podcast, Video, and Audio editing, show notes, as well as Digital Marketing.

Hey Pole Dancer, welcome back to Science of Slink, a podcast dedicated to research of exercise, healing, and body image. Today we are joined by Dr.Melanie Stucky, Researcher - Performance and Social at École Nationale de Cirque.

Dr. Stucky recently published the paper Four Domains for Development for All (4D4D4All): A Holistic, Physical Literacy Framework. (source and link below) this paper talks about the division and interconnectedness of 4 domains: creative, psychological, social, and physical development. These 4 domains are important components of physical literacy because they help us learn movement and have the highest potential to build our confidence when used correctly. This framework is meant to help define the most important aspects of creating an empowering culture in a studio and in our practice.

We also looked into the Contexts which is the outer influence of the domains. These contexts are physical, social, and movement. Physical context is the environment you are in, this can be where you live and the set of tools you need to achieve your movement. Social context touches on culture, social norms, injustices, and in general, things affecting us more emotionally and mentally.

You can find Melanie on Instagram @melirene13 and @thevolairlife

Slink Through Strength Email Sign Up: ⁠http://eepurl.com/iimjnX⁠

Join pole instructor & personal trainer Rosy Boa as she chats with experts about the evidence-based practices you can introduce to your pole journey to improve your pole journey and feel better. The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, found online at slinkthroughstrength.com.

Edited by: Simone Rossette

Simone.rossette77@gmail.com

Sources:

The paper we mostly talk about: https://www.tandfonline.com/doi/full/10.1080/10413200.2024.2342323

Agans, J. P., Stuckey, M. I., Cairney, J., & Kriellaars, D. (2024). Four domains for development for all (4D4D4All): A holistic, physical literacy framework. Journal of Applied Sport Psychology, 1–22. https://doi.org/10.1080/10413200.2024.2342323

Another paper I mentioned at the end:

Preparation For Flight: The Physical Profile of Pre-Professional and Professional Circus Artists in the United States https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11065775/

Grab your FREE ticket to the Unraveling the Myth of Flow Summit! https://courses.circusmobility.com/a/2147870041/2uiBQNdv

Welcome to a special bonus episode with pole and aerial coach Jessica John of Circus Mobility. In it, we talk about flow, freestyle, pole vs. aerial, training within your capacity, and how to unlock more flow in your movement.

One topic that came up was the idea of cross-pollination, this is an idea that has been a theme of the year. Cross-pollination in pole is the idea of bringing together values and teachings of dance, aerial silks, pole, and more. What we feel threads all these topics together is the curiosity of research and movement backgrounds.

We also touched on the idea of cross-training and how when training we sometimes think multiple areas are being strengthened which isn’t always true. This idea impacts us because our bodies are prepared for one modality of movement and we try another kind of movement, unexpectedly needing different training. An example of this is going from aerial to pole, grip strength is going to have to be very different and the strength that you need for both kinds of movement is different even if the movement seems similar. One way to mitigate this gap in variation is to do conditioning such as strength and mobility training regularly paired with freestyle and skill-building classes. This gives you a wide range of abilities to move through movements with ease and doesn’t stick you in only one form of movement.

We touched on goals and how they change over time, especially with age. We have come to move from chasing a rush to moving to feel good and have a practice that grows with us. This change of mindset changes the goals that we set and why we set them. Frequently people will set goals based on how they think their training should look rather than what they feel is best for their practice. As instructors, our goal is for our students to enjoy their own journey and to help guide them in ways that align with them.

Instagram: Aerial & Mobility Educator (@circusmobility)

Slink Through Strength Email Sign Up: ⁠http://eepurl.com/iimjnX⁠

Join pole instructor & personal trainer Rosy Boa as she chats with experts about the evidence-based practices you can introduce to your pole journey to improve your pole journey and feel better. The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com.

Edited by: Simone Rossette

Simone.rossette77@gmail.com

In this episode we're joined by Sally Radell, Professor of Dance at Emory University, to talk about her 30 years of research findings on mirrors and body image in dance. We talk about, among other things, body image issues in dance, when mirrors help/hurt, and how to build better body awareness.

One of her most prominent findings is that body image, when low, can poorly impact growth in dance by 6x. This means that another student who’s feeling more confident will more easily refrain from looking in the mirror and self-critique thus, helping them tap further into their body. When students are more in tune with their bodies they find positive growth with technical development and can align their movement with a sense of body awareness even without a mirror.

Another interesting finding is that not only does body image impact growth on the way into class but even at the beginning of your dance or exercise journey. This is reflected by newer students doing best with a mirror to start as they enjoy dressing the part and learning what the moves look like. As the movement journey progresses and the learner understands how a move should feel, the need for a mirror and the impact of a mirror changes.

Instagram: https://instagram.com/sallyradell

Slink Through Strength Email Sign Up: ⁠http://eepurl.com/iimjnX⁠

Join pole instructor & personal trainer Rosy Boa as she chats with experts about the evidence-based practices you can introduce to your pole journey to improve your pole journey and feel better. The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com.

Edited by: Simone Rossette

Simone.rossette77@gmail.com

Some of the papers we talked about:

• Adame, D. D., Radell, S. A., Johnson, T. C., & Cole, S. P. (1991). Physical fitness, body image, and locus of control in college women dancers and nondancers. Perceptual and motor skills, 72(1), 91-95.

• Radell, S. A., Mandradjieff, M. P., Adame, D. D., & Cole, S. P. (2020). Impact of mirrors on body image of beginning modern and ballet students. Journal of Dance Medicine & Science, 24(3), 126-134.