POLE FITNESS TIPS AND TRICKS!

Begin this pose on your knees with your legs bent at a 90 degree angle and your feet directly behind your knees. Slide your knees out to each side, separating them as far apart as possible while keeping your feet directly behind your knees. Bring your torso down to the ground and rest on your forearms and elbows. Slowly begin to push your hips backwards to feel an even greater stretch. This is a stretch for the inner thigh and groin muscles.

POLE FITNESS TIPS AND TRICKS!

Pigeon Pose

Begin by kneeling on the floor. Stretch one leg back as far as possible while keeping your leg firmly against the floor, knee facing down. Bend your front leg and place it on it's side with the foot facing the opposite way (ie if your right leg is in front your foot should be on the left side of your body). Walk your hands back, roll your shoulders back and stick out your chest. Hold this pose for approximately 30 seconds then repeat on the other side. This stretch will help you get into the front splits!

POLE FITNESS TIPS AND TRICKS!

Centre wide leg stretch: begin by sitting on the floor. Straighten your legs out in front of you and splay them out to the sides while keeping them on the floor. Place your hands behind your hips to lift your pelvis up and tilt it forward so you are sitting right down on your pelvic bones. Keep your back and spine straight as you lean forward and attempt to stretch your torso across the floor. If you are feeling extra flexi grab onto your ankles to help pull your torso lower. Remember! You are not hunching your shoulders over to try and touch the ground! Lead yourself down with your belly button!

POLE FITNESS TIPS AND TRICKS!

SECOND RUNNER'S STRETCH: Please begin in the original runner's stretch position. Straighten out your front leg and place your hands on the floor. Try to pull your torso down toward your front leg while keeping your back straight. Keep those hips facing squarely toward your front leg and your back leg bent behind you!

Pole Fitness Tips and Tricks!

In order to gain maximum hip flexibility, this stretch uses gravity to pull your legs farther apart, and the wall to keep your lower body in place.

Start by laying on your back and move your butt as close to the wall as possible. Relax your shoulders and upper body and open your legs as wide as possible while resting them against the wall. Make sure to hold this pose for at least 3 minutes for maximum affect.