Choose your own (flexibility) adventure.
You know what you want. This is how you get it.
You know what you want. This is how you get it.
Wake up your mobility with this warm up.
Follow this flow as a general warm up before your next stretch.
A very very very basic explanation of how your pelvic anterior/posterior tilt influences your stretch and line quality.
Leg lifts are a foundational element in low flow and general limb control in pole. Do these to strengthen your hip flexors and eliminate your microbends.
These exercises are great for compression-based shapes and tricks on and off-pole as well as hamstring stretching and strengthening. Think: martini sit, jade, cradle spin (straight legged)
These exercises support active lengthening through split-centered shapes and strengthening in passive holds. Think: Jade split, brass split, jallegra, etc.
This exercise is for stretching and strengthening your quads and hip flexors for your back-leg splits and any back-leg catch in pole. Think: cocoon, eagle, grabbing your back leg in a leghang, etc.
These exercises are supplemental for straddle-based pole shapes (genie + tulip + variations, spatchcock*, Jamila/apprentice) and lower-body elements of Ayesha, as well as foundational elements on eliminating micro-bends and improving posture in forward-hinged positions.
Butterflies are low impact and extremely foundational to developing hip mobility and flexibility. Useful for genie variations, ballerinas, and jasmine shapes, to name a few.
Though there are few shapes that imitate a true froggy, many shapes require foundational groin strength and flexibility. Think: genie variations, spatchcock, allegra, etc.
Release tightness and tension before getting into your exercises with these foam rolling techniques.
These exercises are great for superman, crescent, and similar variations. Additionally, these stretches are great for gaining accessibility in many other foundational pole shapes - even less-bendy ones.