Pole Fitness Mobility Exercise Guide for 2018 (UPDATED)

Since strength is only one of the attributes that all these acrobatics demand of us I decided to get to work on a blog about pole fitness mobility.

But our ranges of motion vary throughout our lives, be it during a spike in fitness, or a dip in form (either injury-related or otherwise), so so should our approach to training... solution? To make a vlog of the Off The Pole Community’s favourite mobility exercises!

I’d like to thank those of you who already contributed with footage!
Don’t get discouraged if you had/have an exercise in mind since I’ll be updating this guide frequently.

Bear in mind these are exercises are relevant not only for pole dance but also aerial, silk, hoops and even yoga!

Without further ado, here it goes:

13 pole fitness mobility exercises for 2018 (UPDATED):

"Disco Kitty" by Courtney Keller:

Start on all fours
Mobilise through the spine, shoulders and hips by using a circular motion

‘Jefferson Curls’ by Larry Wong

Start elevated on a block/box/chair with legs straight
Hold on to weights (start light) tuck your chin and slowly curl your spine towards the ground
Hold for a few breaths at the bottom before slowly curling back up
Start slow and light with the weight

"Pole Twirl" by Christy Guess Guggino

Use a Flagpole, stick or even broom handle
Helps to warm up and mobilize your wrists, elbows and shoulders

"90/90" Hips by Jazzy K

Start seated with legs open and feet on the floor
Rotate to one side and sit up, squeezing glutes
Works on strengthening and mobilizing external rotation

"Butt Walking" by Vanessa Sirois

Place hands on glutes, left foot forward and fire left glute
Keep right glute relaxed as you step that leg forward
Repeat for 2 min to wake up your glutes

"Wall Kiss" by Kayley Goode

Begin in a handstand position facing the wall
Keeping engaged through the shoulders - 'kiss' the wall
Maintain a strong core and don't hyperextend shoulders

"Splits Slides" by Jay Aumua

Begin kneeling with one leg extended. Keep hips square as you slide leg in and out
Repeat to the front and side
Pair with leg lifts to the front and side for active flexibility and hip pre-hab

"Teddy Bear Japanas" by Anna Frost

Start in a straddle - but don't start too wide
Lean forward, holding on to the inside of your legs
Slowly tip to the side and roll to your back, using your hands to gently stretch the straddle
Continue to roll until stead once more and repeat in a circle

"Imaginary Circles" by Cilia Sindt

Lift your leg to 90 degrees keeping kips square
Bring the leg inwards slightly, and circle the foot
Keeping knee in the same position, rotate both ways

"Coccyx Squat Flow" by Andrea Newell

- - Begin with legs wide, bend one leg and sit back into a coccyx squat
  - Sit on the floor and rotate towards the bent leg into a pidgeon position.
  - Lean forwards to increase the stretch
  - Return back the way you came and repeat the other side

"Straddle Pelvic Tilts" by Vicky Kierkegaard

Start in a straddle position
Try to rotate your pelvis forwards and back
Keep knees facing the ceiling
Slowly reach further forwards, keeping back straight

"Hip Mobility Flow" by Sarah Scott

Exercise #1 - Hip Rotations

begin in a crab position
point one toe to floor
rotate outwards like you're trying to point your heel up
then rotate inwards

- repeat 5-10 on each leg

NOTE: Most people will find inwards more difficult

Exercise #2 - Shin Box Switches

begin seated with both legs bent
keeping feet still lift knees and switch to the other side
goal is to keep your spine straight while remaining in contact with the floor

- repeat 5-10 on each side

Exercise #3 - Fan Kick to Slide

begin with one leg out to the side
slide the foot out and back up again
roll on to your back
open into a fan kick
come to the other side

- do 5-10 on each side

Exercise #4 - Primal Squat

begin with feet at shoulder width
feet facing forward
squat while keeping heels on the floor
open chest, back flat

- Variations: Ido Portal

pushing knees away with elbows
reaching forward
rotating
easier if heels rise

- Hold for ca. 1 minute

"Resistance Band Shoulder Mobility Flow" by Sarah Scott

position band around shoulder height
bring your hand up and through
don't pull - the band does the work

- Position #1

face away from the band
bring the arm up above your head in a bent position
elbow in
palm facing up
step out until you feel a stretch
don't allow your back to arch - think about tucking your pelvis

- Position #2

turn to bring the band across the chest and lean over slightly
use the opposite hand to externally rotate the arm
step out and away until you feel a stretch on the outside and back of the shoulder

- Position #3

twist all the way around so the band crosses your back
turn into the band to increase the stretch
use the other hand to gently stretch the neck

- Position #4

turn to face the band
walk back and squat or lean down
try different positions to mobilize your muscles in as many directions as possible
remember not to pull the band
relax into letting the band pull you

- Position #5