Strength & Flex
Active flexibility, strenght classes...
Flexibility is an important element whether you want to be an elegant pole dancer or just move freely. During the flex class we’ll do a good warmup so you are ready, and a set of specified exercises will follow. Each flex class will have a focus: middle split, front split, back flexibility and other.
Flexibility is an essential, yet often overlooked health-related component of sport, dance and overall quality of life. There are numerous short- and long-term benefits of various types of stretching. Just to name a few:
· Increased flexibility and joint range of motion
· Improved blood flow and circulation
· Better posture
· Stress relief and overall greater mental health
· Enhanced coordination and muscular function
· Improved sports performance
· Reduced risk of injury
Why flexibility is important for pole dancers:
· to master all those bendy pole tricks we've been admiring on Instagram.
· to make your floorwork flow
· to improve lines and increase fluidity
· to move and hold poses in all sorts of crazy positions without risking any sort of injury.
· to keep these hardworking muscles happy with proper stretching.
Why non-pole dancers should check Flexibility & Stretching classes in pole studios:
· Classes in pole studios usually accommodate limited number of participants, which
ensures personal attention from instructors
· Instructors in pole studios often perform at various competitions. Judges at such
competitions are trained to notice the difference between 179° and 180° split.
· In addition to passive flexibility, active flexibility is always on the agenda in pole studios.
· Besides yoga mats and blocks, there are poles in pole studios. This fact dramatically increases the number of possible exercises to help you become more flexible.
· And last but not least – the pole community is amazing!
Active flexibility means functional range of motion you can access without external assistance. Your ability to get your body into a position without the use of outside force, such as the floor, a strap or a hand to pull you into it. For example, the ability to do a front split on the floor doesn’t necessarily mean you’ll be able to get that back leg flat in your Jade.
On the pole, you pull the front leg with your hand (passive range of motion in your hamstring), but your back leg has no floor to push against. You need to use your muscles to get it straight (this is where you need good active range of motion).
Flexibility Training is a class focused on improving your range of motion, active flexibility
and promote joint stability. This class is not only a great complementary class for all your
pole activities but also for general everyday life by relieving muscle tension and stress
from your body.
After the warm-up, you will work on improving various flexibility goals including splits,
back bends, shoulder mobility and so much more. Each class will have a focus,
e.g. frontsplit, which you can see it in schedule.
This is a mat class, and it is not required to have pole dancing/ fitness experience to
attend. Yoga mats and blocks are at the studio, but feel free to bring your own if you like.
Notice that instructors may use pressure to increase range of motion in certain stretches,
but don’t worry, we will start off nice and gently (the instructor won't push you down until
you're ready for it!)
What to wear:
Leggings or jogging bottoms and any top. Please ensure you wear layers for this class, you need to stay warm throughout and layers will help you to regulate your temperature through different stretch techniques.
We strongly believe in the importance of leading a healthy lifestyle by undertaking safe and appropriate exercise before, during and after pregnancy. Remember it’s important to consult your physician before commencing an exercise regime before, during or after pregnancy.
Workout and Power Pole:
These two classes are aimed at building your strength without the pole (Workout) and with the Pole (Power Pole). Experienced trainers will share their sets of exercises and will help you control your execution of them. It is an all level class, meaning that you don’t have to be strong in advance, just let the trainer know your level at the beginning of the class.
We usually teach classes in English or Danish.
If you don't speak Danish all instructors can switch to English. We have an international team, some of our instructors also can speak Russian, German and Portuguese.