Pole Stretching Myths
Want to enhance your pole skills and take your fitness routine to the next level?
Introducing Renee Culbert AKA Velvet Steel Fitness. Renee specialises in exercise physiology, movement based medicine an mention she is an expert when it comes to helping pole dancers excel being a pole dancer herself! Watch Renee's tutorials to cross train and enhance your pole skills.
Renee unfolds the truth about the common myths around stretching and flexibility. She explains the different cues around flex training in her videos. Renee's tutorials demonstrate how you can use stretching techniques combined with specific strength exercises to achieve the best results for flexibility.
Watch her videos below to learn more about stretching myths.
Myth #1 Relaxing the glutes during back flex key points:
The persisting myth that seems to always come up is that as we try to push our end-range back extension that we should relax the glutes (i.e. our bums) to reduce the pressure in the lower spine. Renee debunks that myth by...
1) We actually want to ENGAGE the glute muscles during back flex esp. when one or both of our hips are in full extension e.g. full bridges, needle scales ... This actually REDUCES the pressure on our lower back through active involvement and stabilisation from the hips 🙌
2) The attachments of our gluteal muscles mean that it’s anatomically impossible for these muscles to physically increase the pressure on the lower spine 🍊
3) If you actually do feel the sensation of increased low back pressure when you try to squeeze the glutes - that is an indication that you’re in the habit of compensating with your lower back muscles. Time to tune up your glute motor control i.e. ‘brain to buns’ connection 🤣🔥🙌
Myth #2 flexibility or split goals key points:
- "More stretching means more flexibility" is not always the case.
- How can we get more flexibility? It is up to the nervous systems to decide this, we need to increase our threshold further long term aka stretch reflex threshold.
- Put more effort into strengthening and stabilising our outer ranges.
- Remember not to give up, this won't happen overnight but it is the most efficient way.
Myth #3 passive stretching is pointless key points:
Question yourself first!
Do you have the passive range of motion for your desired position?
- YES, go straight on to active drills to focus your time on building stronger control of the range of motion you already have.
- NO, start by passive stretching first, active work and drills after and repeat this frequently.
Myth #4 strength training and flex training are two different things key points:
- Fitting in all the different kind of training for flexiabilty can be a struggle.
- Flexibility and strength ARE NOT in opposition to each other - they are mutually beneficial.
- True mobility is the range of motion your BRAIN can actively control. Therefore MOBILITY = FLEXIBILITY + STRENGTH.
- SPECIFICITY! Training strength in a PARTICULAR RANGE OF MOTION will improve the bodies ability to control said range!
- So the REAL flexibility program SHOULD be a SPECIFIC strength program.
Myth #5 "keep trying takes years" true or not true? key points:
- Everyone can improve their flexibility when you put in the right amount of work, more than what you thought you were capable of if you persist long term.
- Don't rely on stretching methods and fall into a negative cycle about the lack of flexibility you have.
- Nothing is wrong with you, although genetics have some role in how flexible you are, everyone can improve.
Renee wears the Ava Black Leopard Top
If you liked this blog stay tuned for part 2!
Renee will show you how you can use this information to get more flexible and stronger.
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