Taganatomy

Cross Training For Aerial – Part 9 : HIIT

HIIT stands for High Intensity Interval Training, and may well come to become your new fitness best friend.

I have previous watched a few HIIT classes at the gym, and had heard people rave about the benefits, but it wasn’t until it was endorsed by Dr. Jennifer Crane (who has collaborated with The Artist Athlete) that I decided to try it out. She is just laying on the floor lifting her arms, I previously thought. Boy was I wrong!

Why do people do HIIT?

High Intensity Interval Training is where you set yourself a series of exercises with a short rest in between. For my program we do four exercises for 40 seconds each, with a 10 second rest in between, repeated 3 times. Yes, most of your workout is done just over 3 minutes! If you are super fit, do 6 sets! Add in a warm up, some focused body work and stretching and you can be done and dusted in 30 min or so.

This short session time is very appealing. For non-athletes, finding 30 minutes in your day, or even every second day, should not be that hard. Finding 3 min for a little heart rate burst (with a warm up first of course)  should be even easier! For aerialists and pole dancers, if you were to incorporate HIIT into your warm up, on your non-pole/aerial days, or use as part of your conditioning, you will reap the benefits in terms of stamina, agility, strength, and mobility gains.

Think of it as prehab: long enough to feel the burn and get things working, short enough to not reach failure so your form can stay strong for you to target the muscles that should be working. It’s amazing that such simple movements and exercises can be so challenging.

BUT, not all HIIT are made the same …

The four exercises in your sets should cover a whole body workout. Balance your sets to include both upper and lower body exercises as this will also help you give areas of your body a break to during the exercise. You should be focused on form, remembering cues about your abs, neck alignment, where to engage etc. It’s not about busting out as many as you can in 40 seconds, it’s about retraining your movement patterns to support safe and functional movement.

Dr. Jennifer Crane reiterated this idea of neural pathways during her HIIT coaching. It’s not just about your brain and muscles communicating about where they are in space and how to move. It’s about teaching the muscles to respond and keep the joints stable and safe. If you twist or are off balance, how do you ensure your stabilizing muscles will kick in and help and not just let your larger muscles try to grip? When some muscles are overworked and what should be their complimentary muscles are underdeveloped, injuries are likely to occur.

For example, the muscles in my lower back are currently a lot stronger than my abs. During planks and movements from this position I have tendency to arch, which continues to perpetuate this problem. There is usually a lot of core work involved in HIIT programs, and by slowing down and focusing on form, I can start to retrain my core to ensure my back is not taking all the load. This also helps my posture and conditions my abs to be able to support other movements, in the muggle world and the studio.

Need more convincing?

Train evenly – Pole dancers are always talking about the need to train both sides, and HIIT can support this as you work your whole body. This kind of balance will reduce your chance of injury and help you reach your goals as combos and tricks become easier on your goofy side.

Increase stamina – Find yourself exhausted after running your routine, or short of breath after a long combo? Many pole dancers and aerialists actually spend a lot of time in class standing around, listening to instructions or waiting for a turn. This down time is not useful and can actually let your muscles cool down too much between time spent in the air. Classes like this lack a cardio component and so when you go to run through your entire choreography, it’s exhausting! HIIT will get your heart rate up giving you a cardio workout along with your strength training. The 10 second rests are enough to catch your breath and reset for the next sequence, but you will be straight into the next exercise before you know it.

Coordination – Ever find yourself falling over as soon as you let go of the pole? Do you avoid adding dance and floor work to your routines because you feel off balance and uncoordinated?  By incorporating lateral movements (moving side to side), jumping, twisting, and functional movement patterns into your HIIT program, you will be training your brain and muscles to support yourself moving through these positions. Backward rolls, fish flops, stepping up from a lunge, and even pirouettes will suddenly become much cleaner and more achievable when your body is working as a whole.

On a final note, many HIIT programs can be done in your own home, no equipment necessary! So what are you waiting for? Feel free to email me if you have more questions!

If you already do HIIT, I’d love to hear about your favourite exercises and sets! Tag me on Instagram and  Facebook or send me a message with your tips!

 

Stall Bar Challenge

Join us in July for the #stallbarchallenge!

I’ve teamed up with Pole In Style and Mighty Grip to bring the best cross training challenge to the Internet! Stall bars are one of the most effective off the pole apparatus that pole dancers and aerialists can use to up their training game.

“Lots of aerial arts rely on creating tension between two points, usually with a “push vs pull” action. This motion is best performed when joints are stacked, and muscle engagement is coordinated with your breath. This is a lot to remember when you are learning an aerial trick, and poses can be even more difficult with the swing and sway of hoop, or the spin of pole!

Learning how to engage the appropriate muscles in your back, or work on activating your glutes from the ground, can be a safer and more effective way to train. Stall bars are a static apparatus and many of these exercises can be practiced with your feet only just off the floor. Training with good technique helps you to build muscle memory and strength, reducing the risk of injury or aggravating imbalances in your body.” – (Source)

Baby poler Mel in 2016!

I have been using stall bars as part of my warm ups and conditioning program since 2016, learning about muscle engagement and building up strength for moves before taking them in the air. Now I am ready to share some of my favourite exercises with you!

 

 

 

All entrants in the challenge will also go in the draw to win amazing pole wear from Pole In Style and grip aids from Mighty Grip!

What do you need to do?

Join the #stallbarchallenge from 1st to 31st July 2018.

How to enter:
1. Like and repost this photo on Instagram and tag your friends in the comments
2. Follow host @melnutter_baudelaire and sponsors @mighty_grip and @poleinstyle
3. Complete all 8 exercise challenges before 31st July
4. Make sure your Instagram profile is public so we can see your progress
5. Share your videos using hashtag #stallbarchallenge, and tag @melnutter_baudelaire @mighty_grip and @poleinstyle in each post

Exercises
July 1st – Tucks
July 5th – Push Ups
July 8th – Plank
July 12th – Sit Ups
July 15th – Dragon Flag
July 19th – Side Plank
July 22nd – Iguana Mount
July 26th – Split Grip

You can find stall bars in your local gym, pole studio, or even in playgrounds outdoors. Keep and eye out and prepare yourself for a month of strength building! See you on Instagram!

Spin City Instructor Training – Review

Aerialists and dancers are constantly bombarded with information and advice about training techniques. Stories flood forums with personal accounts of how someone got their splits in just 6 weeks, or how this one rehab exercise supported their recovery. It should be common sense to take such advice with caution and always compare it to research and personal experience before taking up someone else’s training practice. However, it can be all too easy to carried away in the excitement, and forget to consult the experts when it comes to body mechanics, anatomy, and strength and flexibility training.

Seeking to update my skill set and learn from the best in the business, I recently signed up for Instructor Training provided by Spin City Aerial Fitness. They offer a range of courses for pole dance and hoop, as well as training programs for burlesque, aerial fabric, stretching, and anatomy.

This review is focused on the online Stretching and Flexibility for Pole and Aerial course as of January 2018.

Spin City offer face to face as well as online courses, allowing students to complete training at their own pace and from the comfort of their own homes. Their courses are internationally accredited and provide ongoing support post-training including access to a huge library of training resources, manuals, tutorials, and workshops to ensure your skills are always up to date and in line with current best practice.

The material is thorough and full of practical ideas to incorporate into a pole or aerial class, or for cross training at home. If you are already an instructor it may only take you a few weekends to work through the modules in the Stretching and Flexibility for Pole and Aerial course and a following hour or so for revision and assessment. For someone new to pole and aerial training or with little knowledge of anatomy and body work, you may need more time to work through each unit. The team at Spin City generously give you 12 months to complete the course after signing up, so even if lots of life gets in the way, anyone and everyone should be able to manage to fit it in to their schedule.

The Best Parts

– Online training can sometimes be hit or miss with connectivity issues and bad design. This was, however, not the case with Spin City! The team have ensured that nothing is overlooked and you are even assigned a mentor at the beginning who is available for all of your questions about the course. The interface is seamless and caters to various learning styles with integrated videos streaming from Vimeo to supplement the written material.

– The online presentations compliment a PDF of the Stretching and Flexibility Manual which you can download and print off. I loved this as it is not always preferable to read on the screen. My print out is now covered in notes and highlights and I can take it to the mat or studio to work through the sequences. You also get teaching notes for leading a class in a variety of stretches and the videos are all still accessible after you complete the course to ensure you never forget how to complete each stretch or exercise.

– Spin City have ensured that all types of stretching are covered, dispelling the myths about how to stretch effectively. They talk about foam rolling, PNF, CR, as well as cite case studies outlining how different techniques worked for people with different body types and different training requirements. There is no one size fits all and it is great that Spin City stress this point, allowing instructors to develop an open mind when sharing skills and techniques with their students.

– Videos! Dancers are usually very kinesthetic learners. We like to actually do it, not just talk about it or read about it. The team at Spin City have created very clear videos so you can see the exercises in action. There are also hundreds of photographs in the manual to help explain what the positions and stretches look like, including partner stretches. My only additional comment here is that I would have like some verbal instruction to be included in the videos – for example, reminders about keeping the pelvis tucked in this stretch, or notes about using the breath to support going deeper. Lots of this information is in the slides, but hearing it while seeing it in action can really help you connect to the areas of your body as you are engaged in the stretch.

The Details

Spin City offer a range of courses for pole dance and hoop, as well as burlesque, aerial fabric, stretching, and anatomy. The courses range from £89 (about $116 USD) to £295  (about $400 USD). Choose a course that is right for you here.

You are given 12 months to complete the courses online, and get to do a mock assessment before embarking on the real thing. Spin City have structured the course to support your success! Failing is not really an option, as it is more about learning and providing the safest and most effective advice about stretching and flexibility training to reduce injury and make better dance teachers.

After you complete the course you will also receive a certificate in the mail and a digital stamp to include on your studio’s website or personal instructor page. Spin City’s approach to training and teaching is effective, organised, and professional, allowing you to trust them for your first course and right through your career in physical fitness.

On a final noted, I personally liked how the courses acts as a great reminder of the fundamental movement skills that are sometimes forgotten in the endless quests for the best tricks. Consider your pole and aerial goals that you have just set for yourself at the beginning of this year, and consider how many of those nemesis tricks would be more achievable with a more effective approach to stretching and flexibility training.

Read more about Spin City courses here.

Safety with Back Bends

Ask any pole dancer or aerialist about their goals and no doubt they include working on back flexibility. If they were a gymnast or ballerina as a child they may remember doing walk overs and wearing “foot-hats” and hope that their muscle memory allows them to return to being so supple and bendy. Yet, even for dancers who only took up the practice as adults, we all dream of beautiful lines and elegant shapes created by a strong and flexible back arch.

But what is the best way to practice bending backwards? Are all bodies able to do back bends?

Firstly, let’s look at what you are trying to achieve. Vertical Wise published a great article in 2016 showing how, depending on which part of your back is naturally more flexible, what your back bend may look like (in an ideal world where we can all sit on our heads!)

It has been said that although you can lengthen the muscles, tendons, and fascia, that support the spine, the actual space between the bones is set as of puberty (Source). This does not mean that we should all stop flexibility training all together, but it does help us set realistic goals and learn to approach the practice of back bending from a safe perspective.

When you attempt a back bend pose on the floor, you are enlisting the help of your hips, glutes, quads, shoulder, lats, and your neck. Therefore, one of the first points to consider when embarking on safe back bending is that you also need to stretch and learn to engage these other parts of your body. Injuries, especially in your lower back, may occur from continually putting pressure on the spine in an attempt to push deeper and deeper.

Lat stretches included in #SaturdayLaturday can be effective in helping to “open up” the upper back. Lunges and reclining poses that focus on the quads, hip flexors, and psoas, will also help to ensure the final poses are not putting too much strain on your lower back.

In each of these preparatory poses, try to think of opening the chest and staying long through the spine. Try not to throw your neck back more than necessary as this is also a common area for sprains and injuries. Yoga wheels and other props can help you form a safe shape as you learn to bend backwards, however learning how to hold a strong back bend should always be the goal, not just learning how to fall into one.

Different practitioners have opposing views about whether it’s a good idea to engage the glutes during back bends. It is possible that by engaging your glutes you can increase the stretch in your hip flexors, and reduce the load on your lumbar spine, but squeezing your butt may also externally rotate the legs and put you out of alignment. The glutes are made up of three muscles, two of which externally rotate the hip and one that internally rotates the hip. Learning to engage the lower gluteus minimus separately from the others may work in your favour to stabilise and increase the range of motion in your back bends. Practicing bridges from the floor with proper alignment will help you connect with this muscle. I also recommend reading this article by Roger Cole, Ph.D, for some simple and effective exercises to learn how to engage your glutes for safe back bends.

From a personal stand point, I have seen more improvement in my back flex and strength since joining a contortion class at the circus. I believe this is not only due to having professional instructors, but also due to the added diversity and consistency of my practice. In two, hour long classes a week we explore back bending from every angle – bridges and wheel pose, camel pose, bow pose, forearm stands, dancers pose, chest stands, as well as classic contortion positions for the more flexible students. Rather than just holding each shape as a static pose, we are encouraged to be actively entering and exiting the pose working to build strength in the posture as well as increasing our range of motion.

The many ways to enter/exit wheel pose include:

  • lying on your back, hands over head, push up
  • drop backs or walking your hands down a wall to the floor (and reverse back to standing)
  • from a handstand, flipping over to land your feet on the floor or mat (and reverse back to standing)
  • sitting, externally rotate one hand and push up, drawing an arc with your other hand until it reaches the floor underneath you (both sides)

Once you are in wheel pose there are also variations like lifting one leg, straightening both legs, or sinking your butt down to create a hollow back shape.

Some of these entries may feel better for your body than others. I still cannot drop back into a wheel pose, but I can get quite deep bends using the strength in my arms and legs to push up. I am still practicing my drop backs though, going back as far as I can from standing, holding and breathing, and then returning to standing with control and with focus on alignment.

“An honest way to train yourself into deeper backbends is to practice hands-free. When you remove your hands from backbends, you’re forced to work your core and spinal muscles. You can’t cheat how deep you get when your hands aren’t pushing you past what you can hold with integrity”

(Source)

Dancers who have a tendency to hyperextend their elbows, may also benefit from practicing hands free as they won’t be putting any pressure on the joint until their hands touch the floor in the final presentation of the pose.

You can also go hands free dropping back in camel pose.

Or lifting hands free from the floor.

These are great exercises to add to your practice as they will strengthen your back and core and help you learn to connect with the muscles that will support your back bends. Training this way will ensure you are also not falling into a bend that you don’t have the strength to maintain.

It can be scary to start practicing back bends on your own. Try joining a flexibility or contortion class or start small and train with a friend to help as a spotter. From a yoga perspective, back bends are considered to

“stimulate the proper functioning of the digestive system, help preserve the health of the vertebrae and spinal disks, and open the body to deep diaphragmatic breathing.” (ref)

You may also find that regularly practicing back bends improves your posture as well, countering bad habits of slouching at you desk and in front of your computer. A friend used to move her laptop to the floor and work in sphinx pose, challenging her upper back and shoulders for up to 20 minutes or more. If you have a flexible work space this is a great way to add some extra back bend practice to your day. Just be careful not to overdue it, remembering to pull your shoulders back and down and keep the neck long as you look forwards.

Finally, every back bending session should be matched with counter poses. Coming from a yoga background I would suggest, if your training involved lots of back bends, on the floor or the on the pole (e.g ballerinas, cocoons, crescent moons, allegras, and brass bridges), counter these poses with some forward bends off the pole – seated forward bends, plough pose, wall assisted forward bends, and some spinal twists. Don’t forget to breathe deeply into the upper, middle, and lower back in these poses and remember to lengthen and extend. Relaxing with shavasana and giving your body time to assimilate your practice will also support you adapting to your new bendy self!

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This post was requested by Su Ma Zaw, the winner of the October Shoutout Competition. If you would like to be involved in further competitions and be in the loop for all announcements, performance updates, and special gifts, sign up to my newsletter here!

 

 

Nutrition for Pole Dancers and Aerialists

Since moving to Cambodia, my training schedule and format has changed dramatically. It rarely drops below 30C here, even at night, meaning that even a simple walk up and down the Riverside turns me into a dripping mess.

Joining the circus to train on lyra and silks in a large warehouse with no air conditioning also has it’s challenges. By observing and listening to how the locals train and manage the risks of dehydration, I have learned a lot about how to maintain optimum form during my training sessions, and to recover adequately afterwards.

It’s common practice to consider carbs and protein intake when thinking about how to prepare for, and recover after, a workout. But if you find yourself finishing your aerial dance sessions utterly exhausted, or taking longer to recover than your peers, or even if you feel sluggish mentally and emotionally days after your workout, your diet could be lacking in trace elements that support your body and it’s functions.

Trace elements such as zinc, magnesium, potassium, iron, and selenium occur in many foods that you may already be eating. Depending on how intense your training sessions are, and the unique make up of your body, you may need to consider adding more or less of each of the ones described below. Ensuring that you are eating nutrient dense foods before and after your aerial or pole session will support your energy levels throughout the workout and your recovery afterwards.

Let’s look at each mineral, how they work together, the effect it has on your body and which foods will offer you these benefits *

 

Zinc supports the function of over 200 enzymes in your body, including wound healing. If your pole kisses are beginning to build up, adding more foods with zinc in your diet could help them heal. Zinc also works to strengthen the villi in your intestines, increasing the surface area of your digestive tract, allowing your body to absorb more nutrients.

Where to find zinc – Brazil nuts, pecans, kelp, beans, cashews, chickpeas, whole grains, dairy foods, egg yolks, liver, red meat, seafood, oysters, dulse flakes.

 

Calcium is important for bone health and muscular growth as well as cardiovascular health. Your levels of vitamin D affect how much calcium you are absorbing from your food so make sure you get a little bit of sun every day too – what more of a reason do you need to take your pole outside or to the beach?!

Where to find calcium – almonds, brewer’s yeast, Chinese cabbage, kale, broccoli, salmon and sardines (with bones), dairy products, fortified foods such as cereals and tofu.

 

An important mineral that works in conjunction with zinc and calcium, supporting strong bone health. The trio (zinc, calcium, copper) also help transport red blood cells around the body – read: more oxygen delivered to your muscles.

Where to find copper – Cocoa, peas, raisins, almonds, barley, beans, beetroot, broccoli, oysters, liver.

 

Required for strong and flexible joints, skin, and bones. Silicon also supports the health of your heart. By ensuring foods with silicon are part of your diet everyday, you set yourself up to be able to train from a strong and healthy starting point.

Where to find silicon – alfalfa sprouts, beetroots, brown rice, oats, capsicum (peppers) apples, cereals, raw cabbage, peanuts, carrots, onions, cucumber, pumpkin, fish, whole grains, almonds, and oranges.

 

Supports strong healthy bones, nerves, and muscles. This element is also responsible for regulating blood sugar levels. If you find you are craving sweets or a high energy hit after a workout, adding foods rich in manganese could help you curb the cravings and stabilize your blood sugar levels throughout the day.

Where to find manganese – avocados, nuts, pulses, tea, whole grains, seeds, pineapple, and seaweed.

 

Selenium is an important antioxidant used to support the immune system, heart health, and thyroid function. Deficiencies in selenium can weaken the cartilage in your joints, something you want to avoid given how much pressure we put on our joints through during aerial training. You don’t need a lot so it’s safest to get this trace element in whole food form.

Where to find selenium – Brazil nuts, grains, brewer’s yeast, egg yolks, garlic, whole grains, broccoli, dairy products and red meat.

 

Low iron is the classic diagnosis for someone who has low energy and finds it hard to recover after a workout. Iron is responsible for transporting oxygen to the blood. When you are pole dancing, or engaged in any other workout, your muscles need oxygen to function. This is also why learning to breath properly doing a workout is essential.

Where to find iron – Green leafy vegetables, pumpkin seeds, eggs, fish, red meat, poultry, liver, fortified foods, nuts, peas, whole grains.

 

Essential for thyroid function and regulates the function of every cell in your body. Due to soils having naturally varying amounts of iodine, you may need to find supplements and iodized food to ensure you are getting enough.

Where to find iodine – Kelp, iodized salt, seafood, saltwater fish, corn, prunes.

 

Supports strong bones and muscles and assists in metabolizing calcium, magnesium and phosphorus. Boron is also believed to reduce the symptoms of arthritis as well as support cognitive functions such as hand-eye coordination and short term memory, all skills that aerialists need to be safe and successful.

Where to find boron – apples, dates, oranges, plums, sultanas, kiwifruit, carrots, grapes, pears, whole grains, avocado, soybeans, chickpeas, hazelnuts, peanuts, lentils, onion,  and potatoes.

 

Find yourself drinking gallons of water but still feeling thirsty? Get half way through a routine and have to stop due to muscle cramping? Your body is probably in need of electrolytes such as sodium. This mineral maintains the body’s water balance and is one of the key ingredients in sports drinks. Skip the sugars, though, and get sodium from these other sources.

Where to find sodium – olives, miso, celery, shrimp, ham, salt.

 

This mineral supports nerve and muscle health and is also an electrolyte like sodium. It can also help to stabilise blood sugar levels and blood pressure. Insufficient potassium can lead to muscle weakness and dehydration.

Where to find potassium – Coffee, bananas, whole grains, molasses, parsley, mushrooms, pumpkin, fish.

 

Supports bone health, cell renewal and your metabolism. Phosphorus is also needed to make ATP (adenosine triphosphate) a molecule which provides energy to our cells. It is rare to be lacking in phosphorus but if you find you have a low appetite or muscle pain it may help to add some of these foods to your diet.

Where to find phosphorus – asparagus, corn, pumpkin seeds, bran, pulses, leafy green vegetables, eggs, beans, lentils, pork, dairy products,

 

Essential for healthy bones and the functioning of nerves and muscles. Magnesium is also a relaxant and can be used to soothe aching muscles. Add some Epsom Salts (Magnesium Sulfate) to your bath or start taking magnesium supplements to support recovery after a workout.

Where to find magnesium – Eggs, green leafy vegetables, shellfish, dairy products, nuts, whole grains, almonds, wheatgerm.

 


* This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health professional with any questions you may have regarding a medical condition.

 

 

Saturday Laturday!

At some point, pole dancers and aerialists will begin to see their upper back and shoulders becoming stronger and larger. Racer back tops and sleeveless dresses are now the norm as we cater to our growing lats, shoulders, biceps, and traps. Our bodies are stronger because of pole, yet many women question if their growing lats are something to be proud of or something to cover up.

So, in the spirit of embracing strong women, it is with great pleasure that I introduce #SaturdayLaturday! Show off your lats to the world and support women growing stronger – inside and out!

Just like #sundaybumday, and in the spirit of training safer and stronger, let’s look more closely at our lats, how they work to support us upside down, and how you can keep them injury free.

In the diagram you can see that the lats are the muscles that wrap around the middle and lower spine, extending up through the armpit. They insert on both shoulder blades and the upper arm at the humerus.  Their full name is “latissimus dorsi” which basically translates to “broad muscles of the back” – latissimus = broadest, and dorsum = back.

The lats connect and support movement through the spine, ribs, sacrum, and shoulder blades. Every time you lift you arms above your head and engage your shoulders, sit tall with good posture, or twist and bend your torso, your lats are put to work. Having strong lats will stabilise your scapula and upper back and also aid in shoulder stability. The lats pull your arms down towards your body and help with rotation. Try this: hold our your arm out straight and make a “thumbs down” action rotating from your shoulder. You should be able to feel your lats working in this movement. If you are familiar with a twisted grip mount in pole dancing you will also see the similarities and how your lats work to rotate your arm and shoulder for you to turn your arm and grip the pole.

Bodybuilders use exercises such as chin ups, pull ups, and pull downs  to strengthen and train their lats. Your inverts, shoulder mounts, and any work on silks and lyra, are going to engage your lats as well. Hence, the surprise when someone snaps a pic of you at the beach and you realise how much your back has changed because of pole!

Aerialists and pole dancers spend lots of time pulling with their arms overhead. Having strong lats will help with these movements and will give you better posture. But if the lats are too tight, you may be at risk of rotator cuff injuries as your shoulder overcompensates. Tight lats also make it virtually impossible raise the arms full over head in a backbend, and may even reduce your ability to create a stable base for a headstand (ref).

If alarm bells are going off in your head as you realise tight lats may be stopping you from reaching your flexibility and aerial goals, then read on!

One way to counter tightness and care for your lats is to foam roll them. Lay on your side with your bottom arm outstretched and the roller perpendicular to your torso. From here you should be able to roll forwards and backwards as well as side to side, being careful to not roll over your ribs. Regular foam rolling will help soothe and soften the lats.

When stretching the lats, ensure that your pelvis and ribs remain stable. If you raise your arms over head from a standing position and you find your ribs popping and lower back arching, your lats will not be stretched effectively. “Stabilise the origins” of the muscle by keeping your pelvis and tailbone tucked under and your core engaged. When you raise your arms, you should feel a stretch at the back of the armpit.

You can see how tight your lats are, and have a great lat stretch by trying this exercise on the floor:

Lie on your back on the floor with your arms by your sides. Feel where the back of your rib cage touches the floor, taking special note of the point of contact that lies closest to your waist. Turn your palms up, then lift your arms up and overhead to the floor, or as close to the floor as they will go without you bending your elbows or separating your arms wider than your shoulders.

For most people, this movement will make the lower ribs lift off the floor in back and jut out in front. Now return your arms to your sides and repeat the same actions, but this time, as you reach overhead, press the lower rib cage—the point closest to your waist—firmly into the floor to prevent it from lifting up at all. This will probably create a sensation of stretch on the outer sides of your armpits and make it harder to reach the floor. The stronger the stretch and the greater the restriction of movement, the tighter your lats are. (ref)

Here are some simple stretches to include after your pole dance or aerial session to balance out your training and give your lats some love –

1- Assisted Squat – Use stall bars or a high bench to offer resistance as you hold on with your hands. Start with a neutral pelvis (pictured) and then sink your hips down towards the floor. Tuck the pelvis and feel free to let the back round and relax, gently swaying from side to side to increase the stretch.

2- Elbows on chair – Use a rolled up towel or something to hold on to, to keep your arms from rotating back in. Sit on your knees in front of the chair and rest your elbows on the chair edge (roll up a blanket or yoga mat to make this more comfortable. Sink your hips down and lower your chin to your chest to feel the stretch.

3 – Eagle Pose – Doing this pose seated on a chair will ensure that you keep your pelvis and ribs in alignment, focusing the stretch on your lats without arching the lower back. Wrap your right elbow inside your left and curl your wrists around so your palms are facing each other (or as far as you can go). Lift your elbows towards the sky until you feel the stretch behind your armpits. Take a few breaths and then change sides.


With all the technical talk out of the way, it’s time to show off your lats! Join the #SaturdayLaturday movement, show off how strong and proud you are of your body and give your lats some love for all they do in your dance practice!

Use the hashtag #SaturdayLaturday on Facebook, Instagram and Twitter and lets share the love for our lats!