Express The Sensual

Can your pole dancing instructor protect you from the most common fitness injuries prevalent today?  Does she know how to modify her classes for a woman with diabetes or a knee injury?

Pole dancing is a recent addition to the US fitness industry but there have already been numerous sport specific injuries.  Just type “pole dancing accident” into any YouTube or Google browser.

Greg Welch M.S, a physiologist and the owner of Specifit, believes that the most likely injuries from pole dancing can occur at the rotator cuff, a group of small muscles that surround and protect the shoulder ball and cuff socket.

Overuse is the #1 reason for injury.  Physical performance… requires training to prevent injury — Greg Welch

Here’s my Sensual Girls Guide to the six questions you should ask your instructor to ensure she is up to date about pole dancing fitness and safety.

1. Does she have a current Fitness Certification?

Although it’s not a requirement in every US state, a group fitness or personal training certification is essential for any fitness instructor.  American Council on Exercise (ACE) and Aerobics and Fitness Association of America (AFAA) are two of the most common US fitness organizations.  They require certified instructors to prove their fitness knowledge with written and demonstrative testing. All US certifications also require the instructor to maintain an understanding of current fitness research, and trends, through continuing education.
Benefit to you: Your instructor will help you avoid common fitness injuries with a proper warm-up, muscle specific stretching, and knowledge of first aid techniques.

2.  Does she have a Pole Dancing Certification or License?

Besides a fitness certification, your instructor should have a pole dancing license or certification.   Many pole specific licensing programs include the basic pole dancing spins and safety techniques.  Some also include 100 mentoring hours with a master instructor to ensure the new teacher learns successful training methods.  There are multiple pole dancing instructor workshops available that are supported by current fitness organizations.  Both AFAA and ACE offer Pole Dancing Fitness and Safety continuing education for instructors.I am a Licensed Level 1 & 2 PoleCat Power Method instructor which includes the AFAA recognized workshops for Pole Dance Skills and Injury Prevention.
Benefit to you: Your pole dancing classes will be taught using a proven method that has worked safely and effectively for hundred of students.

3. Does she have a strong safety focus?

Pole dancing is based on spinning around a pole with your feet off the ground.  That makes it an aerial art form with all the beauty and possible injuries from falling.  Your instructor should understand aerial dance and pole spotting techniques as well as have alternative modifications for students with a wide variety of fitness levels. She should also use proper safety equipment, such as pole mats and grip aids.
Benefit to you: Your instructor will provide a safe environment, quality equipment, and be able to adjust or fully support your weight during a difficult trick.

4.  Does she know poles?

There are at least a dozen manufactures that sell poles made from different materials, in different diameters, at different heights, with different features, and different mounting requirements.  Manufactures vary widely as do the quality and safety of their poles. Your instructor should be aware of the most common pole variations and be able to explain the features and benefits of each type. Check out my post on How To Buy a Dancing Pole for specific details about poles.
Benefit to you: You instructor can help you choose a safe, professional pole for your personal practice at home or away from the studio.

5. Is she committed to continuous pole training?

Even with the continuing education requirements of a fitness certification, your instructor should be constantly training.  A professional instructor will maintain a personal focus on greater mastery of aerial pole dance, weight training, flexibility, and cardio endurance.  Your instructor should also have an understanding of the far reaching background of pole dancing. This includes the circus and aerial acrobatics, contemporary and fosse jazz dancing, gymnastics, yoga, hip-hop club dancing, belly dancing, sensual movements, aerobic fitness, exotic or erotic dancing, and so much more. I’ll be posting The History of Pole Dancing soon!

Teaching is not training, so instructors must keep training — Greg Welch

Benefit to you: By expanding her knowledge and abilities in pole dancing, sensual feminine movement, and in other fitness genres, your instructor will always have fresh material and new techniques to teach at every class.

6.  Does she create a fun learning atmosphere?

A professional pole dancing instructor will have a complete lesson plan for each class that guides students to develop playful, safe mastery of each pole trick, transition, and technique. Most great instructors encourage students to use mistakes as learning opportunities and use auditory, visual, and kinesthetic (experiential) methods to reach everyone in class.  Your instructor should maintain a polite and respectful attitude and ask students before hands-on spotting or stepping into their personal space.

Plus, the studio should have enough poles for students to practice and rest as required.  Greg Welch recommends “a one to three work to recovery ratio is a great place to start interval training,”  so no more than three students per pole.
Benefit to you: You get a phenomenal learning experience with plenty of positive encouragement, a friendly class commradarie, and just the right amount of pole time.

With the right instructor, your Pole Dancing class will be a Fun & Safe way to get fit and explore your passionate, feminine soul.

PS. Please contact me if you are looking for a professional pole dancing instructor in your area.  I may be able to help.

What qualities do you like in an instructor? What additional training do you think a pole dance instructor should have? Share your ideas in the comment section!

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Twirl, Swirl, and Fly!

The PoDaViAs is down below, but first here’s a short review of my inspiration for this week’s assignment.

Last week I got to check out the beautiful AntixFitness studio in Redlands, CA.   The waiting room of AntixFitness is filled with shoes, clothes, and some of my favorite sexy toys.  I was like a kid in a candy store for at least half an hour.  OH MY! The studio itself has a brass pole for every student, a wall length mirror, plenty of yoga mats, exercise balls, and weights.  Beautiful wood floors and overhead lights with blue sky and clouds appliques make this a lively and inviting studio.

Mikey, the owner is super strong, playful, and an awesome instructor.  In a word she ROCKS!  She kicked my ass (meaning worked me out ) in her Simple Pole and Core’n'Sculpt classes.

She also gave me a sneak peak at the Better Than Cheesecake dancetroup performance coming up May 1. Its a Cinco De Mayo event called “Lady Banditas: Busted.” Check out the info site here.

Plus, I got invited to do a solo performance at midnight! So, if you’re in the area, you better come and check it out.  There’s no cover and its sure to be a great show.

Just in case you can’t make it, I’ll be posting a blow by blow after the event.  I can’t wait!

I was totally inspired by Mikey and her studio girls who always dance in shoes.  I rarely wear shoes to dance and found myself feeling a little clumsy as Mikey put me through my paces.  Yikes!  But I love a challenge, and decided to use this experience as the basis for my next PoDaViAs (pole dancing video assignment).

So, if you usually dance without shoes, here’s your chance to don a lovely pair of 5″ or 6″ Heel Platform Shoes.

Remember that you have to take special care to keep your abs nice and tight to protect your lower back.  Also remember to limit your shoe time or keep the heels below two inches.   If you are a beginner, keep the high heels at the 4 or 5 inch level and make sure they have straps.  A flying shoe really can put out your eye.  Ack!

Now, if you usually do dance with shoes, skip the shoes this week.  Get yourself a pair of professional FootUndeez to protect the balls of your feet and make it easier to turn and twirl.

I had alot of fun with this one, so check out the video below!

I found my dancing to be heavier and more grounded.  And I totally loved how easy it was to stretch into inversions and the Aysha with the weighty heels giving me that extra edge against gravity.

The song is Come Here Boy by Imogen Heap .  Its one of my favorites!

Do you wear shoes when you pole dance?  What kind of differences did you notice when you switched? Share your ideas in the comment section!

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Pole Dancing Video Assignment for April 14, 2009

When the world feels heavy on your shoulders and you are filled with worry or sorrow, instead of escape, consider immersion.

Search your favorite songs for thick beats, harsh guitars, and deep vocals. (I chose Magdalena & Thinking of You by A Perfect Circle )

As you begin to dance, let the darker parts of your mind emerge. Give them free reign – just for a song or two.

When you awake from the dense creative flow you’ll find your worries satiated and remote.  Soothed by the sensual nature of flowing movement and heavy beats.

How do you find peace when the world gets you down? How do Heavy Beats effect you?  Share your ideas in the comment section!

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