So, you’ve just taken part in your first, tenth or even hundredth pole fitness class woohoo!
But now the only thing you can think of is right there in your wrists, screaming at you to take a break.
What can we do to combat these pains I hear you ask? We're going to let you into a little secret, a sequence you can do anywhere, at any time, whether it be at your desk, on the bus, the sofa, etc.
Interesting fact, there are 18 muscles in the forearm which we need to strengthen to help combat these aches and pains.
Let’s start with a warmup just like any good exercise routine.
- Bend your arm at the elbow, resting your upper arm on your leg or a table, or hold it with your other hand.
- Make a fist, and then flex your hand at the wrist up as far as you can and then down as far as you can comfortably.
- Keep the motion smooth and continuous, moving your wrist 10 times back and forth. Move just the wrist, not your arm.
- With your hand in the same position, move the wrist to the left as far as you can and then to the right as far as you can comfortably. Again, move the wrist, not your arm.
- Keep the motion smooth and continuous, repeating it 10 times.
- Repeat with your other hand.
Now let’s loosen those wrists up, this exercise is particularly good when doing the same hand actions for a long period of time and can combat repetitive strain which all of us experience in the pole dancing world.
- Bend your arm at the elbow in a right angle.
- Make a fist, and then slowly open it spreading and stretching your fingers apart.
- Repeat a few times.
- Repeat with your other hand.
Now here's a couple of stretches called the prayer and the prayer steeple! Let’s start with the prayer:
- Stand with your elbows bent and palms together, fingertips pointing up at a level that’s just below your chin.
- Lower your hands toward your waist, keeping your hands pressed together and close to your stomach.
- When you feel a moderate stretch in the underside of your forearms, hold the pose for 30 seconds.
- Repeat 2 to 4 times.
A few extra steps for the steeple:
- Stand with your elbows bent and palms together in the same hands-together position as stretch No. 3.
- Spread your fingers and thumbs as wide apart as you can. Then move your palms apart and together again, keeping your fingers and thumbs touching. Repeat a few times during the day.
Now we are stretched out let’s do a nice strength exercise, starting with some wrist curls. These can be done with just a clenched fist or grab something small to hold (you will only need a couple of lbs for example, a bottle or can of drink) will significantly increase the intensity:
- With your arm resting over your knees. Hold a weight with your palms facing down and your wrist hanging over the knee.
- Move your hand up as far as possible and then down as far as possible in a slow and controlled motion.
- Do a set of 10, then repeat.
- Repeat the exercise, but with your palms facing up.
- Once you can do 2 or 3 sets easily, you may want to increase the weight you are using.
Do these stretches and strength exercises daily and you will really start to feel the benefit at your next pole dance lesson! Always remember, if your wrist pain is severe and not getting better then get checked out by your doctor, don’t leave it too late.