Why You’re Not Making Flexibility Gains
Fact: Most pole dancers want to improve their flexibility.
Also, Fact: Most pole dancers aren’t willing to put in the work required to improve their flexibility.
Yes, I said it. Y’all want to get more flexible for pole but just won’t do what’s required to get there.
Improving your flexibility requires WORK. Consistent, grueling, sometimes tedious work. Even for contortionists. There is no way around it; no one can cheat the system.
When we watch graceful, flexible pole idols making everything look effortless, we assume that it all just comes naturally. Sure, some people start with a more natural range of motion than others, but to really make gains, they must train.
For those of us without a good range of motion naturally, the work is that much harder. No, it’s not fair. But it is what it is. I’ve watched many people in my contortion classes surpass me quickly, even when our starting points were similar. At almost 56 years old, it’s much harder to make improvements. Some days I feel as if I’m just fighting to maintain the little flexibility that I have.
But I still do the work. Why? Because if I don’t, I’ll regress. And my body will feel stiff and tight all the time. I make the time to train my flexibility 3 days per week. And I don’t mean just static stretching!
Here is my personal weekly training split:
Sunday- Contortion Class (90 min)
Monday- Rest or Pole
Tuesday- Weights for Chest, Shoulders & Arms, Flex Training for Backbends and Contortion Handstands
Wednesday- Weights for Back & Hamstrings, Flex Training for Pike Compression, Straddles, and Press Handstands
Thursday- Rest
Friday- Weight Training for Legs (Hip Extension Primarily), Flex Training Hanging Backbends and Contortion/ Split Handstands
Saturday- Pole
Remember, we are all different and have different needs and goals! This is just an example of how much flex training I do each week. If you are only doing light stretches after pole class and expecting to see any real progress, you may be in for some disappointment!
I do understand that time is a factor in how much and often we train. My advice is to prioritize the things that are most important to YOU. If you want to be flexier, make that you focus. Got questions about fitting flex into your training? Hit me up on IG @bodybyfran, or via email at fran@bodybyfrantraining.com