Pole dancing is one of the hardest workouts you can involve yourself in. It puts a lot of pressure on your muscles and on your skin, which is why it’s common to have bruises and burns if you’re a pole dancer. Sure, it’s typical but that doesn’t mean you have to let your body get used to it without giving it any reward.
Here are some ways you can relax after a stressful pole dancing workout.
Meditation looks boring but it has a lot of benefits to the body. It can improve sleep, reduce stress, and increase self-awareness. It can also help maintain a healthy heart.
For those who are new to this practice, there are mobile apps that can help you get started.
Don’t forget to stretch
People often overlook the importance of stretching before and after working out. Stretching can help relieve your body of delayed onset muscle syndrome or DOMS. Proper warm-ups can save you from muscle pains, cramps, and even injuries.
Stretch the affected area for 10 to 15 seconds only, then take a short break before repeating the mild exercise. Focus on your breathing and don’t hold it while stretching.
Avoid doing extensive stretching exercises when your muscles are already aching. A gentle stretch will do the trick.
Some trainers recommend doing a light workout like cardio training. This helps your body pump blood to the affected muscles, flushing out harmful substances in the process.
Dip in a hot bath
Nothing is more soothing than dipping your body in a tub filled with warm water, brimming with bubbles. Having a relaxing music will also help relieve you of mental stress while your body is recovering from the hot bath.
Adding relaxing oils is also advisable. Scents from Lavender, Bergamot, and Ylang-ylang can put you in a calm and relaxed state that will help your body recover faster.
Roll your foam roller
Many people underestimate the power of the foam roller. You can’t blame them because the roller looks too simple to do anything to the body. People may not know that even physiotherapists, trainers, and chiropractors recommend the use of foam rollers.
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Aside from being affordable, it’s very helpful in massaging soring muscles. Just roll this on your shoulders for 10 minutes and you’ll feel bliss. Avoid using it on your neck and lower back, though, to avoid injuries.
Enjoy a Massage
A deep massage is the most rewarding activity after a strenuous workout. It has been proven to be super effective in relieving muscle pains.
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If you haven’t tried this yet, start with a soft kind of massage first. Oil massages are okay for beginners. As time passes, your body will get used to this and you will look for a stronger one that penetrates deep into the muscles. This is when you go for a Thai or sports massage.
If are short on cash to get a massage after each workout (completely understandable) you can DIY massage with a massage device like this one.
It’s no joke to wear 6-inch Pleasers while dancing on the pole. Your feet will surely ache so make sure you reward them for a job well done.
The best way to give them a treat is by using Yoga Toes. It’s a kind of foot accessory that stretches your toes by separating them from each other with just the right amount of distance. This relieves you muscle and joint pains.
They look too simple to do anything to your feet but in fact, they’ve been proven to reduce blisters and also correct your posture. They also prevent hammertoes and bunions.
Undergo a skin treatment
It’s common to have bruises, blisters, and friction burns from dancing on the pole. It’s part of the process. It can be painful at first but you’ll eventually get used to them as you progress in your craft.
However, this doesn’t mean you shouldn’t give your skin a treat after a workout.
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For aching and sensitive skin, applying Aloe Vera creams and coconut oil can relieve pain and rejuvenate your skin. Exfoliants should be avoided as they cause more irritation to the skin rather than give a soothing effect.
For bruises, there’s Aloe Vera and arnica gel. Make sure you always have them in your bag. For friction burns, a good moisturizer will help a lot.
Lie down and take a rest
Don’t be too harsh on your body. Give it time to recover from the stress and build back the broken muscle tissues during your workout. This way, your muscles will toughen up faster and better.
Allot a rest day on your workout schedule and avoid filling it with stressful exercises. Improperly straining your body can result in injuries instead of getting it fit.