Skip to content 
If you are looking for a list of good common pole dance stretches then this is a must read 2024 guide.
Dancing poles can be not only be used for dancing, but also for stretching and exercising.
Utilizing your dance pole for stretching will drastically help increase your flexibility which helps prevent injuries.
Stretching your muscles is actually important for pole dancing since longer and more supple muscles allow you to move and hold poses in all sorts of crazy positions without risking any sort of injury.
Your dance pole will act as a stretching method, or assistant, that will help you become more flexible.
Any instructional resource on pole dancing that is reliable and created by a professional will begin with some stretches because, as stated above, stretching in crucial in preventing injuries and in mastering more advanced moves.
The following are a couple of easy stretches anyone can do with the help of their dance pole.
Pole Dancer Stretch
This pose is quite similar to the Dancer Pose that is done in many yoga classes.
Begin by standing 2 to 3 feet from your pole.
- Using your pole as a balance aid, grab onto it with one hand.
- Bend your knee opposite to the hand you have on your pole and lift your ankle towards your buttocks.
- Grasp your ankle with your unused hand.
- Bend at the hips (like a hinge), lowering your upper body to the floor and raising your lifted leg to the ceiling. Slide your pole hand downwards slowly.
- Remember to use the pole to help with your balance. If possible, try removing your hand while maintaining your balance.
- Keep your neck in a neutral position, and your head in a straight line with your spine.
- Switch hands and ankles, and repeat.
Pole Shoulder Stretch
This pose will help you open up your chest and shoulder, as well as keep the muscles in this area loose.
Pole dancing entails a ton a upper body strength so it is vital to keep training and stretching these areas.
- Face your pole, standing about 12 to 18 inches away and grasp it with one hand below shoulder height.
- Rotate your body slowly away from the pole, in the opposite direction from your grasping arm.
- Slowly keep going until you feel a slight stretch, then slowly return to starting position.
- Repeat on the other side.
Pole V Stretch
This stretch will help you improve the flexibility in your helps, lower back, hamstrings, and inner thighs.
- Sit with your legs comfortably in a wide V, far enough from the pole for you to still grab it without rounding your back.
- Grasp the pole with both hands at around chest height and slowly pull your upper body towards the pole while keeping your back straight and shoulders down.
- Bend at the hips.
- Slowly bring yourself back up to starting position.
Remember to do these stretches slowly and within your limitations, and to always contact a professional if you are concerned or feel any pain.