Pole Foundations

Proper body alignment is not only the foundation for each pole move but also the most mechanically efficient and safest position for the body to maintain, while moving around the pole. With good foundations, we can safely create and prolong momentum for spinning, sustain static holds and beautiful poses, move gracefully from one move to the next one without jeopardizing joint integrity or safety. Not to mention that exercises also become easier and more fluent.

More than often we see students “hanging” off the pole while spinning, shrugging their shoulders up in other to sustain a move, wrapping their wrist around the pole, “jumping” onto a pole hold, even kicking forcefully in order to achieve momentum. Unfortunately, these habits tend to stick around if not caught and corrected in time, and then passed onto more advanced pole levels where serious injuries have higher chances to occur.

During beginner levels,  joint safety and proper body position instruction will ensure safe and adequate learning, avoiding injuries and creating “bad pole habits”.

• Shoulders: generally speaking, always work within normal range of motion and keep engaged at all times, by activating the Latissimus Dorsi, Rhomboids Minor and Major as well as Mid and Lower Trapezius. In other words, push shoulders down and away form the ears, bringing the shoulder blades together and raising the chest up. Even during a pole walk, this position should be maintained in order to protect the shoulder joint. Never let the joint be pulled out of the socket during loaded pole work.
• Wrist: keep in neutral alignment during most weight bearing exercises. Do not allow the wrist to wrap around the pole during spins, as this can compromise the integrity of its ligaments, causing inflammation and pain. 
• Core: The core is the bridge that connects movement from the fingertips to the toes. Deep core activation is crucial during pole work. Engage deep core muscles and abdominals during all exercises.
• Elbows: Locking or hyperextending (extending passed 180 degree) is also common. As a general rule, do not lock or hyperextend the arms while performing straight-arm exercises and aim for a soft joint at all times.
• Knees:  Not as problematic as the above, simply remember to never pivot on a planted foot but on the balls of the feet.
• Neck: The neck needs to be monitored during hyperextension, as during a back bend. An easy way to assist supporting the neck, is to place the tongue against the roof of the mouth during extensions :)

The first step in a Pole Fitness class is to teach proper body positioning for spinning, referred as “Set Up position”:

• Standing facing pole, feet in the walking circle
  
• Dominant arm at eye level, non dominant about half a foot below
  
• Hips reach back, fully extending the spine
  
• Arms are extended, wrists and elbows in neutral position - straight line from  knuckles to shoulder
  
• Shoulders engaged, chest is up
  
• Head and neck in alignment with the spine, neutral
  
• Deep core and abdominals engaged 
  
• Knees soft, weight on the ball of the feet keep pulling hips back and never towards pole
  
• Longest distance between pole and body is always at the hips
  
• Heels slightly up

There is also a “Side Set Up” position variation:

• Standing beside pole, feet in the walking circle
  
• Dominant arm is extended and grabs pole at eye level
  
• Shoulders stay engaged, wrist neutral and elbow extended 
  
• Hips reach away from pole and never into the pole

Spotting is essential to build proper pole foundations: every instructor must spend one-on-one time with each student to ensure proper body mechanics and joint safety are learned right from the start:

- Keep emphasis on proper body position on every class, even through advanced levels
- Never allow students to “hang off the pole” in order to achieve a spin: Hanging is referred to as a position where the shoulder is pulled away from the socket while supporting the entire weight of the body hanging underneath, over-stretching the ligaments. This is not only an incorrect way to spin, it is also very unsafe. Students who struggle within this scenario must take a step back and practice basic “Pole Holds” until proper strength is gained and adequate shoulder position is learned. 
- Watch for the wrist: An overly tight pole grip can easily cause the wrist to wrap. This is very common amongst beginners, for fear of falling and compensating by holding on too tight. One useful tip to ensure adequate grip strength when wrist wrapping is to keep the thumb on the same side of the pole as the rest of the fingers (Cup Grip). Wrist strengthening and stretching exercises should be practiced regularly.
- Watch for shoulders “going up”: Often, new beginners will tense up the upper shoulder muscles, neck and even the jaw muscles when required to do a hold or sustain a pose. This will likely cause neck pain, stiffness to the Upper Trapezius and Levator Scapulae muscles, and even headaches. Instruct students to relax shoulders down and and back, focusing on activating the upper back muscles  instead, (Latissimus, Rhomboids and Lower Trapezius) to hold the body weight of the floor.
- Do not allow students to kick or swing the body aggressively around pole in order to get momentum: demonstrate how momentum can be properly created with a Basic Momentum Test:

• From Set Up (facing pole)
  
• Soften knees pulling hips away from pole at all times (allow knees to bend)
  
• Allow feet to pivot - stay on the balls of the feet
• Slightly lean towards non-dominant arm with body, creating momentum and allowing the back of the knees to wrap around pole

• Should be practiced in both directions

Proper body alignment is considered to be the most mechanically efficient and safest position for the body to be in, while moving around the pole. Pole exercises require awareness of where the body is in relation to pole at all times. Proper body positioning is the foundation for each move and will enable participant to:

• Recruit the proper muscles for each exercise, ensuring joint integrity and safety.
• Generate push/pull forces to create resistance and stability
• Create and sustain momentum using centrifugal force
• Sustain static holds and poses whether upright or inverted 
• Utilize pivot points for turns and spirals
• Move gracefully and add artistry to Pole Fitness

In other words… keeping it safe =  keep it efficient = keep it smart =  keep it graceful :) Stay tune for my next article, and thank you for reading!


~ GVE ~

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