Fitness Trainer | Totally Stoked Fitness | United States

Muscle and Joint Injury Prevention for Pole

Muscle and Joint Injury Prevention for Pole

Being injured on both a muscular and a joint level is one of the most common types of injury from pole. In pole dance, the focus is on the musculoskeletal system. The muscle movement patterns necessary to accomplish gymnastics-based moves comes from the muscles, ligament and tendons working together. So not surprisingly some of the most common injuries in pole are in this system. There are a few things to consider when training for pole to help prevent injuries to the muscle

Thrower's Ten for Aerialists and Polers

Thrower's Ten for Aerialists and Polers

There are now three posts about the Thrower's Ten on this blog, but I promised I would write a post on the actual Thrower's Ten PT moves that I use for injury prevention in aerial arts and pole. The Thrower's Ten is a series of physical therapy rehab moves that strengthen and stretch the shoulder girdle. The moves were developed to rehab athletes coming from throwing sports like baseball or racquet sports like tennis. For pole and aerial arts we can use this series to help st

Thrower's Ten Part 3

Thrower's Ten Part 3

The Thrower's Ten is a PT exercise series commonly used to strengthen and stretch the shoulder girdle. This set of movement is often used with athletes of throwing sports, but it can work great for aerialists and pole dancers to aid in injury prevention. I use many of the exercises from the Thrower's Ten in my weekly workout routine. However some of the exercises are more effective then others, for pole and aerial. I promise to put out a post that takes the best of the Throwe

Thrower's Ten Part 2

Thrower's Ten Part 2

Continuing our journey down the path of strength, flexibility and health for shoulders in the world of aerial arts and pole, here is part two of our series on the Thrower's Ten. Check Out Part 1 The Thrower's Ten is a series of Physical Therapy Exercises that were designed to help with shoulder girdle strength and movement. As Polers and aerialists the entire series is a excellent set of additional exercises to train with outside of the studio. However, if you are training a

Hip Flexors Part 5 (Weak Glutes and Hip Flexors)

Hip Flexors Part 5 (Weak Glutes and Hip Flexors)

This is the fifth and final post (for the time being) on tight hip flexors and how to help strengthen, stretch and alleviate this issue. Please check out the other posts in this series. Tight Hip Flexors Tight Hip Flexors (Basic Stretching) Tight Hip Flexors (Myofascial Release) Tight Hip Flexors (Facilitated Stretching) The last piece of the hip flexor puzzle can be tied to the gluteus complex and a weak non-dominant hip flexor. It is easy to have both of these issues happen

Tight Hip Flexors Part 4 (Facilitated Stretching)

Tight Hip Flexors Part 4 (Facilitated Stretching)

Let's discuss Facilitated Stretching and how it can help open tight hip flexors. Here is a post on the basics of Facilitated Stretching. You really should read this to understand PNF. Posts in this Series on Hip Flexors Tight Hip Flexors Tight Hip Flexors (Basic Stretching) Tight Hip Flexors (Myofascial Release) Tight Hip Flexors (Facilitated Stretching) Tight Hip Flexors ( Weak Glutes and Hip Flexors) Here is a past post on other Auxillary Hip Flexor Stretches. Facilitated s

Tight Hip Flexors Part 3 (Myofascial Release)

Tight Hip Flexors Part 3 (Myofascial Release)

This little discussion on tight dominant hip flexors has ended up becoming five posts. It's a very complicated issue as the hip flexors are major players in the body and in aerial arts. Take at look at the two previous posts. Tight Hip Flexors Part 1 Tight Hip Flexors Part 2 (Stretching) Also Auxillary Stretches for Hip Flexors We have dicussed how the hip flexors work and why they work. Flexion, my friends! So you can lift up into a perfect straddle back inverison or chopper

Tight Hip Flexors Part 2 (Stetching)

Tight Hip Flexors Part 2 (Stetching)

Before you continue read part one of our series on Tight Hip Flexors. This post explains the anatomy of the hip flexors and how to check for tight hip flexors. Stretching The Tight Hip Flexor. First I recommend seeing a superstar physical therapist. I went to three PTs, a chiropractor, a physician, two massage therapists and an acupuncturist and they helped but we never got to the root of the problem. I think there are two reasons, first people still don't understand the musc

Tight Hip Flexors Part 1

Tight Hip Flexors Part 1

This series of posts was created to help the polers and aerialists who have had muscle overuse injuries centering in the hip flexors. I have worked with numerous students, instructors and myself on several muscle-based injuries. One of the the most widespread injuries is the tight dominant hip flexor and tight hip flexors. Tight Hip Flexors (Basic Stretching) Tight Hip Flexors (Myofascial Release) Tight Hip Flexors (Facilitated Stretching) Tight Hip Flexors ( Weak Glutes and

The Thrower's Ten Part One

The Thrower's Ten Part One

We wanted to take a few posts and explore the Thrower’s Ten, a series of PT strengthening and stretching exercises that focus on the shoulder girdle. For aerialists, strength and balance in the shoulder is crucial not only for performing movement but for long-term health of the shoulder. The rotator cuff and shoulder musculature, in general, are an area that has a high risk of injury when performing aerial arts and pole. What is the Thrower’s Ten? The Thrower’s Ten in a 10-pa

Three Ways to Open Tight Shoulders for Aerial Arts

Three Ways to Open Tight Shoulders for Aerial Arts

We are keeping it simple this week and examining three stretches that can help release and open tight places in the shoulders. In aerial arts and pole, we work the entire shoulder girdle. We frequently talk about over-development and imbalances that can happen in certain places on pole dancers and aerialists. In this post, we just want to focus on a few stretches that can help increase increase range of motion and flexibility in the shoulder area. Here is a chart of the musc

Self Myofascial Release for Aerial Arts & Pole

Self Myofascial Release for Aerial Arts & Pole

Pull-ups and pull-ups all done with pointed toes and controlled movement, right? Here we are again talking about overdeveloped muscles that come from repetitive movement and how injuries occur because of this over-development. Pole and aerial arts activate the pectorals and latissimus dorsi big time. We also work trapezius, rhomboids and the muscles of the shoulders. Plus we use everything involved in the core. However let’s break this down and focus on the lats and pecs and

Four Shoulder Strengthening Band Exercises for Aerialists

Four Shoulder Strengthening Band Exercises for Aerialists

Some of the most common injuries in aerial arts and pole happen in the shoulders. The shoulder girdle in composed of lots of muscles that do amazing things like help us invert. These muscles can easily be neglected and can also become underdeveloped compared to larger back muscles like the lats and pecs. I have selected a set of exercises that come from physical therapy and can be used to strengthen the shoulder area. As I have said my workouts tend to be a combination of wei

Stretching & Myofascial Release for Tight Pecs

Stretching & Myofascial Release for Tight Pecs

In aerial arts and pole there is no denying we use our pecs and then some. The pectoral muscles are easily overdeveloped and frequently get tight. Many of us in aerial arts know the pain of having large pecs. The pecs are composed of the pectoralis major and minor, they tie in with other muscles of course, but lets focus on the pecs. This group of muscles fans out from the sternum to the shoulder and eventually meet the bicep. Every pull-up we do, we engage the chest. If the

Correcting the Push-up

Correcting the Push-up

The push-up and the plank are en vogue in training at the moment. It makes perfect sense; these two moves work with your bodyweight to build strength. Trainers and fitness instructors love both moves because they effectively train the core. The push-up also works the Pecs, triceps and shoulder girdle muscles as well. Now I know I have said, “don’t do push-ups” in past blogs, but that is for the people who are training all the time and get their pectoral, core and shoulder wor

Shoulder Engagement for Aerial Arts & Pole

Shoulder Engagement for Aerial Arts & Pole

Regardless if you do aerial arts, rock climbing, pull-ups, ice climbing or are commonly in foot chases through urban areas with roofs you must scale, good form and proper muscle engagement of the back will keep you in your sport for the long haul. When we engage our back muscles correctly we take care of two issues; we lessen the load on dominant muscle groups and protect the smaller muscles around the shoulder joint from being strained. By actively engaging this means, scapu

Core Engagement Tips for Aerial Arts & Pole

Core Engagement Tips for Aerial Arts & Pole

Core moves in the hammock are awesome for building strength and power. In aerial arts we use our core muscles nearly all the time and learning how to activate the core muscles can be tricky. The core isn’t just the abs on the front of the stomach, but also the obliques on the side body and all the muscles that wrap around the low back. When your core is strong and you activate it correctly, you are less likely to strain or injury your body. Tips on learning to activate the c

1

2

Totally Stoked fitness

I am the writer at Totally Stoked Fitness. I am a licensed clinical mental health therapist and certified personal trainer. I wrote for Bad Kitty USA and I am a partner with 123Poling.com

Pole Dance & Fitness

Posts Are Coming Soon

Stay tuned...

Workouts for Aerialists

Posts Are Coming Soon

Stay tuned...

Flexibility Know How

Posts Are Coming Soon

Stay tuned...

Aerial Arts 101

Posts Are Coming Soon

Stay tuned...

Follow Us