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.

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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