Stretching Exercises for Splits and Back Flexibility (English translation)

as some people asked me, I translated the german texts into english. hope you can understand everything now!
of course you should do the exercises longer (about 20 sec. min.) or repeat them.

0:00-1:50: standing stretches for splits
1:50-5:15: stretches for splits on the floor
5:15-6:40: splits
6:40-9:45: stretches for the back
9:45-10:52: stretches with the pole
10:52-end: pole tricks which require flexibility

the songs are:
the Kooks - Eddie´s Gun
the Kooks - Naive
Milow and Marit Larson - Out of my Hands
Amy Macdonals - This is the Life
the Kooks - Seaside
Shaman - Harvest Dragonfly

Category:

Sports

Tags:

• pole
• dance
• poledance
• flexibility
• stretching
• exercises
• split
• splits
• back
• stretches
• flexible
• poletricks
• tricks
• allegra
• banana
• training
• practice
• gymnastics
• floor
• workout
• bridge
• bend
• fitness
• contortion
• dehnübungen

[teres033]

I don't mean to sound stupid, but how do you spin and not fall from the pole when doing all your acrobatics? I was amazed! I will start incorporating your stretching routine to gain more flexibility. I am seriously considering taking pole instruction which is offered nearby (not to do professionally....just for the enjoyment for myself and my husband ;o)). Thank you for a great post!!

[emotioncatcher]

@teres033 you don´t sound stupid at all =) Most people don´t notice that pole dance is difficult. You get enough strenght from pole dancing while practicing. And a good grip also helps. You should definitly take a trial lessons, most who try it love it!

[DenniSTurB]

Good Stretching tips!

[sheanjames]

THIS THE SEXIESS CHICK EVER..PLUS THE STRETCH HELPS

[raschedab]

ive been looking for a solid stretch routine to help me out with dance. your video was so informative and helpful. thanks alot!

[EricaDizzle]

Hot.



[sugerray7]

that was amazing i havent found a video like that. that helps me :) awesome

[BMHHHBK]

@emotioncatcher same as jokermami24 ;)

[emotioncatcher]

@jokermami24 okay, I´ll do so =)

[jokermami24]

@emotioncatcher Please hold the stretches for at least 15 counts! It makes it easier to follow until we can memorize the stretches lol. I really appreciate it!

[emotioncatcher]

@jokermami24 okay, I´ll do one as soon as possible. Would you like one where you can follow directly or where I just show the stretches like in this video without holding them?