Pole-Proof Your Shoulders!

What you can expect to gain from this course.

Find out how to get the most out of this program so that you can pole stronger for longer!

Find out why EFT is the most powerful mindset tool pole dancers can use to take their game to the next level!

Tap with me on releasing and letting go of shoulder pain and the frustration, anger, and fear that comes with it.

SET-UP: Lie on your back with your feet together and a foam roller placed just under your shoulders blades

SET-UP: Position yourself in a "child's pose" with the hips on top of your ankles and arms outstretched. Place one hand behind your head with the palm on the center of your skull.

HOW: Keeping the 1st rib of your opposite side torso on top of your thigh, contract the shoulder and upper back on the side of your bent arm, and twist up towards the ceiling. Hold this contraction for a count of 2-4 before returning to the starting position with control. Repeat for 12-15 reps.

FEEL: You should feel a contraction in the shoulder and upper back muscles of the working side. If your muscles, start to cramp, reduce the range of motion and ease yourself deeper and deeper throughout the set.

COMPENSATION: Do not allow your torso to lift up off your thighs. Your pelvis should stay centered and not shift from side-to-side as your lift.

SET-UP: Position yourself in a child's pose.

HOW: Take one arm and thread it through to the opposite side of your body with the palm facing up. How this stretch for 30 seconds.

FEEL: You should feel a light stretch throughout the back of the shoulder girdle.

COMPENSATION: Keep your weight centered on both heels to maximize the stretch in your thoracic spine and shoulder blade.

SET-UP: Start in a quadruped position with your hands directly under your shoulders and knees directly under your hips.

HOW: Screw your hands into the ground and hollow out the chest, keeping your chin tucked to your chest. Return to a neutral spine position. Do not arch the back as we are trying to isolate the upper back in this exercise. Repeat for 12-15 reps.

FEEL: You should feel a light stretch through the segments of the thoracic spine.

COMPENSATION: Do not let your hips migrate toward your ankles. Keep your shoulders aligned directly over your wrists throughout this exercise.

SET-UP: Position yourself in a child's pose with your hands wrapped around the back of your neck.

HOW: Keeping your bum attached to your heels, lift your head and chest off the floor as much as possible then lower back down to the starting position. Repeat for 12-15 reps.

FEEL: You should feel a contraction of the thoracic spine and scapulae.

COMPENSATION: Keep your bum attached to your heels at all times. If you cannot accomplish this on your own, then have a partner lightly press on your lower back to keep you in position.

SET-UP: Position yourself on all fours with your wrists underneath your shoulders and your knees underneath your hips.

HOW: Take one hand and place it underneath your opposite shoulder as you rotate the other arm up towards the ceiling, twisting in the thoracic spine. Return to the starting position and repeat the motion on the other side. Repeat for 8-10 reps (total).

FEEL: You should feel a light stretch along your thoracic spine and some contractions through the back of the shoulder blades.

COMPENSATION: Keep your spine neutral throughout the exercise with no excessive arching or crunching. 

SET-UP: Start in a plank position with a flat back and your shoulders "wrapped" around the thoracic spine.

HOW: As you push up into a downward dog position using your shoulders, take one hand and tap your opposite ankle. Return to the plank position and repeat on the other side. Repeat for 12-15 reps.

FEEL: You should feel a stretch through the front part of the shoulders as well as the opening of the thoracic spine.

COMPENSATION: Make sure you don't drop your hips or sink into your shoulders in your plank. Fix your gaze on the ground in front of you.

SET-UP: Lie on your back with a lacrosse ball or a peanut placed on the back of your shoulder. Aim for the apex of your armpit, or where your back and edge of your shoulder meet. Abduct your arm 90 degrees and flex your elbow 90 degrees. Raise your arm up so that your fingers are pointed towards the ceiling.

HOW: With your arm in this 90-degree angle, let the weight of your body relax over the lacrosse ball. Teeter-totter your arm up and down until you find a trigger point or a painful area. Hold constant tension on this spot for at least 30 seconds, or until you feel a release.

FEEL: You will feel tension deep within the shoulder socket.

COMPENSATION: Make sure to keep your shoulder pulled back in its socket and in alignment with the rest of your body. If you cannot hold constant tension on a trigger point for the specified amount of time, find a softer ball to use. 

SET-UP: Lie on your stomach with one arm stretched out the side at a 90-degree angle.

HOW: Take the opposite leg and kick it over your body as you turn your chest up to the ceiling as much as possible. Repeat for 8-10 reps, then continue on the other side.

FEEL: You will feel a stretch through the front of your shoulder and chest as you kick your leg over your body.

COMPENSATION: Make sure your abs stay engaged and your low back stays neutral.

SET-UP: You can be seated or standing for this stretch.

HOW: Flex one elbow and place the palm of one hand on the nape of your neck. Push the neck into the downward rotation to feel a stretch along the back of your neck. Hold this stretch for 30 seconds.

FEEL: You will feel a light stretch down the back of the neck and possibly through the front of the shoulder and chest.

COMPENSATION: Do not let yourself lean forward or twist through the spine as you go through the stretch. Isolate the movement to the neck.

SET-UP: Position yourself on all 4's with your core engaged and pelvis neutral. Push into the ground through the shoulders to maintain joint and spine stability.

HOW: Extend one arm out in front of you, hand in a fist, and slowly lower the arm down and behind your back by rotating through the shoulder blade. Reverse the motion and repeat for 12-15 reps.

FEEL: You will feel a contraction through the back of the shoulders and scapulae as well as opening through the shoulder sockets as you move through the reps.

COMPENSATION: Try to minimize rotation in your torso and hips.

SET-UP: Lie on your side with a foam roll or pillow supporting your neck. Outstretch your arms to one side with your palms facing each other. Make sure your body forms a straight line from head to toe.

HOW: Punch forward with your top arm and slowly flex and extend your shoulder without releasing engagement. Repeat for 8-10 reps.

FEEL: You will feel a light stretch in between your shoulder blades as you move your arm overhead as well as contraction just underneath your armpits (the serratus anterior).

COMPENSATION: Make sure you keep punching the top arm forward as you raise and lower your arm. This action activates the serratus anterior muscle and releasing this engagement will negate the whole purpose of the exercise.  Keep your core engaged by maintaining a tucked pelvis and drawn-in abs. 

SET-UP: Begin by facing the wall approximately one step away from it. The arms should be placed with the upper arms parallel to the floor and slightly wider than shoulder-width apart.

HOW: Lightly push into the wall and take a step towards it while simultaneously sliding the arms up the wall in a "Y" angle. Reverse the motion by stepping back away from the wall and lower the arms to the starting position. Repeat for 12-15 reps.

FEEL: You will feel a light stretch in between your shoulder blades as you move your arms overhead as well as contraction just underneath your armpits (the serratus anterior).

COMPENSATION: Think of driving your upper traps down towards the floor as your arms elevated. Maintain scapular control throughout the entire movement. Go slow and focus!

SET-UP: Lie on your stomach with your feet together and one arm out to the side at a 90-degree angle. Place a yoga block underneath the palm of your outstretched arm.

HOW: Initiating through the shoulder blade, lift your palm off the block and hold for a count of 2 before lowering the hand back down to the block. Repeat for 12-15 reps on each side.

FEEL: You should feel a contraction of your rotator cuff and scapulae (back of the shoulder)

COMPENSATION: Make sure your wrist stays neutral and you are not allowing your fingers to extend up towards the ceiling. If you cannot lift the palm off the block at all, then remove the block and try to lift your palm off the ground.

SET-UP: Lie on your stomach with your feet together and both arms out to the side at 90-degree angles. Place a yoga block underneath the palm of your outstretched arms.

HOW: Initiating through the shoulder blades, lift your palms off the block and hold for a count of 2 before raising the arms over your head and then returning the hand back down to the block. Repeat for 12-15 reps.

FEEL: You should feel a contraction of your rotator cuff and scapulae (back of the shoulder) as well as through the serratus anterior (underneath the armpit).

COMPENSATION: Make sure your wrists stay neutral and you are not allowing your fingers to extend up towards the ceiling. If you cannot lift the palm off the block at all, then remove the block and try to lift your palm off the ground.

SET-UP: Lie on your side with a very lightweight in your top hand (no more than 5 lbs.). Position your elbow at a 90-degree angle and slightly forward on your rib cage (slightly in front of your hip bone).

HOW: Initiating through the shoulder blade, rotate the arm out until the weight is pointed toward the ceiling. Hold this contraction for a count of 2 before lowering the hand back down to your side. Repeat for 12-15 reps on each side.

FEEL: You should feel a contraction through the back of your shoulder blade (rotator cuff and scapula)

COMPENSATION: Make sure your abs stay engaged and your lumbar spine isn't excessively arched.

SET-UP: Start by laying on your side with your bottom arm supporting your head. Grab a light dumbbell (no more than 5 lbs.) and position it along the side of your body.

HOW: Raise the dumbbell by abducting the shoulder towards the ceiling no more than 45-degrees. Hold this end-range contraction for a count of 2. Slowly lower back down until your arm is at your side again. Complete 12-15 reps on each side.

FEEL: You should feel a contraction along the top of the working shoulder (rotator cuff).

COMPENSATION: Make sure you do not lift your arm more than 45-degrees. Your abs should stay engaged and your lumbar spine should not be excessively arched.

SET-UP: Secure a light-to-medium resistance band or a Theraband to a steady object, like a pole. Flex your elbow 90 degrees, and make sure the band is in line with your wrist while in this flexed position.

HOW: Pull the inferior angles of your shoulder blades down (think of wrapping your scapula around the thoracic spine). Without letting your shoulder elevate, pull the band inward towards your belly button. Hold this contraction for 1 count before slowly returning to the start position. Repeat for 12-15 reps on each side.

FEEL: You should feel a contraction underneath your shoulder blade. If you feel it too much in your chest muscles, reset your core and make sure your shoulders are "wrapped".

COMPENSATION: Watch your shoulder! Use your lower traps to keep your shoulder retracted, and do not let your humeral head to roll forward and down. Do not flex or twist your spine in any way to leverage the movement. Do as many reps as you can without breaking form.

SET-UP: Lie on your side with a very lightweight in your top hand (no more than 5 lbs.). Position your elbow at a 90-degree angle and slightly forward on your rib cage (slightly in front of your hip bone).

HOW: Initiating through the shoulder blade, rotate the arm out until the weight is pointed toward the ceiling. Hold this contraction for a count of 2 before lowering the hand back down to your side. Repeat for 12-15 reps on each side.

FEEL: You should feel a contraction through the back of your shoulder blade (rotator cuff and scapula)

COMPENSATION: Make sure your abs stay engaged and your lumbar spine isn't excessively arched.

SET-UP: Get set up in a plank position with a looped resistance band wrapped around both wrists. Make sure your back is flat and your wrists are directly underneath your shoulders.

HOW: Outstretch one arm about 6 inches in an IYT pattern (directly in front of you, out in a diagonal, and out to the side). Repeat on the opposite side. One set of IYT on both arms equals 1 rep. Complete 8-10 reps (total).

FEEL: You should feel a workout through your core and shoulder blades.

COMPENSATION: Make sure you do not sink in your hips or shoulders while in your plank position

SET-UP: Get set up in a plank position with a looped resistance band wrapped around both wrists. Make sure your back is flat and your wrists are directly underneath your shoulders.

HOW: Outstretch one arm about 6 inches to the side then bring it back to the starting position. Repeat on the other side. Complete 12-20 reps (total).

FEEL: You should feel a workout through your core and shoulder blades.

COMPENSATION: Make sure you do not sink in your hips or shoulders while in your plank position

SET-UP: Position yourself standing with a light-to-medium resistance band wrapped around a stable object.

HOW: With the band at about face-height, pull the band towards you (palms down) then use your shoulder blades to rotate your arms to the ceiling and press overhead. Reverse the motion and return to the starting position. Complete 8-10 reps.

FEEL: You should feel a workout through your shoulder blades and rotator cuff (back of the shoulder) as well as the core.

COMPENSATION: Make sure your abs stay engaged. If you feel a clicking or snapping sensation in your shoulder, either lower the resistance or regress to another exercises until you are able to complete this movement without clicking.

SET-UP: Stand with a neutral spine and grab a light-to-medium resistance band on each end with both hands. Make sure your palms are facing down and thumbs are facing each other.

HOW: Initiating through the shoulder blades, pull the band apart until your arms reach about 45 degrees away from the body. Hold this contraction for a count of 2, then slowly return to the starting position maintaining a little bit of tension on the band at all times. Repeat for 12-15 reps.

FEEL: You should feel a contraction through the rotator cuff and scapulae (back of your shoulder).

COMPENSATION: Make sure you maintain a neutral curve in your lumbar spine, without excessive arching or tucking of the pelvis. Try not to flare your chest out as you pull the band apart.

SET-UP: Stand with a neutral spine and grab a light-to-medium resistance band on each end with both hands. Place your bottom palm facing down and your top palm facing up.

HOW: Initiating through the shoulder blades, pull the band apart in a diagonal fashion until your arms reach about 45 degrees away from the body on either side. Hold this contraction for a count of 2, then slowly return to the starting position maintaining a little bit of tension on the band at all times. Repeat for 12-15 reps in a left diagonal and 12-15 reps in the right diagonal.

FEEL: You should feel a contraction through the rotator cuff and scapulae (back of your shoulder).

COMPENSATION: Make sure you maintain a neutral curve in your lumbar spine, without excessive arching or tucking of the pelvis. Try not to flare your chest out as you pull the band apart.

SET-UP: Get set up in a quadruped position on all fours with a light-to-medium resistance band in your hands. Make sure your arms are shoulder-width apart and your spine is neutral.

HOW: With your palm facing down, pull outward on the band directly out to the side (T) for 5 reps. Then, turn your palm up and pull upward on the band into a diagonal for 5 reps. Finally, with your thumb facing the ceiling, pull upward on the band straight over your head (I). At the top of each rep, hold the contraction for a count of 2 before returning to the start position. Repeat 1 set of this exercise (5 reps in each position, IYT) before switching to the other side. Repeat this process 4 times on each side.

FEEL: You should feel a contraction through your rotator cuff and scapulae (back of the shoulder).

COMPENSATION: Make sure you maintain a neutral curve in your lumbar spine, without excessive arching or tucking of the pelvis. Try not to shift your hips or shoulders as you pull on the band.

SET-UP: Lie on your stomach with a neutral spine and grab a light-to-medium resistance band on each end with both hands. Make sure your feet are hip-width apart.

HOW: With your palms facing down, pull outward on the band slightly to introduce some tension to the system. From this position, contract the back of the shoulder blades to lift your hands off the floor until you cannot reach up any further. Hold this contraction for a count of 2 before lowering your arms back down to the starting position. Repeat for 12-15 reps.

FEEL: You should feel a stretch through the front of the shoulder and a contraction through the middle back and shoulders.

COMPENSATION: Make sure your spine remains neutral and you do not cheat by extending through your spine.

SET-UP: Position yourself on all 4's with your knees in line with your hips and both feet flexed. Hold two light-to-medium dumbbells underneath your shoulders and press through the shoulders for stability.

HOW: Keep pressing through the shoulder of one arm as you raise the dumbbell to your side by flexing the elbow of the opposite arm. Squeeze the shoulder blade back for a count of 2 before returning to the start position. Repeat on the opposite arm. Repeat for 10-12 reps on each arm.

FEEL: You should feel activation in your core and shoulders with an extra contraction on the working arm.

COMPENSATION: Make sure your spine stays neutral throughout the exercise.

SET-UP: Get set up in a quadruped position on all fours. Grab a pair of light dumbbells (no more than 5 lbs.) and hold them in your hands.

HOW: With your thumb facing up, lift the weight overhead, into a diagonal, then out to the side in an IYT pattern. 1 rep in each position (IYT) equals 1 set. Complete 4-6 sets on one arm before switching to the other side and repeat the process.

FEEL: You should feel a stretch through the front of the shoulder and a contraction through the middle back and shoulders. Your core should also be activating to stabilize your trunk.

COMPENSATION: Make sure your spine remains neutral and you do not cheat by arching your back.

SET-UP: Position yourself in a side plank position with both legs stacked on top of each other and your elbow directly underneath your shoulder. With your top hand, hold a light-to-medium dumbbell.

HOW: Abduct the shoulder and raise the dumbbell out and away from your body, initiating the movement from your shoulder blade. Hold the contraction at the top of the rep for a count of 2 and slowly lower down. Complete all the desired reps on one side before switching to the other. Repeat for 10-12 reps on each side.

FEEL: You should feel activation through the core, especially the bottom oblique. You should also feel a contraction through the back of your working shoulder.

COMPENSATION: Do not allow your hips to sink in your plank and make sure there is a straight line from your head to your ankles.

SET-UP: Get into a plank position with a straight line forming from the tip of your head to your heels. Place the elbows directly underneath your shoulders and push into the ground.

HOW: Rotate your body to one side as you lift the opposite arm over your head. Maintain stability through the trunk by pushing the ground away from you with the stabilizing elbow. Position yourself back into a plank and repeat on the other side. Continue for 12-20 reps (total).

FEEL: You should feel activation through the core and the shoulder girdle on both sides.

COMPENSATION: Do not allow your shoulders or hips to sink down. Do not arch your upper back in lieu of pushing into the ground with the elbows via protracting the shoulder blades.

SET-UP: Get set up in a quadruped position on all fours. Grab a pair of light dumbbells (no more than 5 lbs.) and hold them in your hands. Extend one leg behind you and hold the weight in the opposite arm.

HOW: Initiating through the shoulder blade, draw the weight towards your body until your tricep is parallel to your torso. Hold this contraction for a count of 2 before lowering the weight back down to the starting position. Complete 12-15 reps on each side.

FEEL: You should feel a stretch through the front of the shoulder and a contraction through the middle back and shoulders. Your core should also be activating to stabilize your trunk.

COMPENSATION: Make sure your spine remains neutral and you do not cheat by arching your back. Try to keep your hips steady and minimize shifting through the pelvis. If you cannot lift the weight without shifting your pelvis, lower the weight.

SET-UP: Start in a plank position with your wrists placed directly underneath your shoulders.

HOW: Grab a light dumbbell with one hand and, keeping your hips and shoulders static, push the weight through your midline to the other side of your body. Return to the plank position. Grab the weight with the opposite hand and repeat the same motion by pushing the weight back through the center of your body to the opposite side. Repeat this motion for 10-12 reps with each arm.

FEEL: You should feel activation throughout the entire core.

COMPENSATION: Breathe into the sides of your rib cage as if you were expecting someone to punch you in the side. Make sure your hips and shoulders to not shift side-to-side as you pull the weight.

SET-UP: Get into a kneeling front lunge position with a kettlebell in the same-side arm as your front leg. Hold the kettlebell straight up over your head with no more than a slight micro-bend in your elbow.

HOW: Lean your torso toward the side of your back leg and touch the ground with your fingertips, making sure that the kettlebell stays centered in the exact same position. Contract your obliques to pull yourself back up to the starting position. Repeat this motion for 12-15 reps on each side.

FEEL: You should feel activation in your obliques as well as the stabilizer muscles in your shoulder girdle.

COMPENSATION: Make sure your core stays engaged and you resist the “wobble” that will occur in your weight-bearing arm.

SET-UP: Lie on your back with your feet about hip-width apart and a light-to-medium kettlebell in one arm. You can keep your knees bent if it improves your ability to complete the exercise. Straight legs are harder!

HOW: Drive the kettlebell towards the ceiling as you crunch up using your abs to a seated position. Keeping the kettlebell overhead, lower back down to the ground one vertebrae at a time until you are back to the starting position. Repeat for 12-15 reps on each arm.

FEEL: You will feel activation throughout the entire core as well as the small stabilizer muscles in your shoulder girdle.

COMPENSATION: Try not to hunch your back to make crunching up easier. Maintain a neutral spine as much as possible.

SET-UP: Lie on your back with your knees bent 45-degrees and a kettlebell in one arm, bell facing up.

HOW: Roll onto the side of your body that does not have the kettlebell and connect your elbow to your side. Punch the kettlebell up to the ceiling until your arm is completely straight. From here, externally and internally rotate the shoulder 1 time (the order doesn’t matter) before returning the shoulder to neutral and lowering your elbow back to your side. Rollback onto your back and repeat for 8-10 reps on each side.

FEEL: You will feel activation throughout the entire core as well as the small stabilizer muscles in your shoulder girdle.

COMPENSATION: Make sure you do not excessively arch your lower back during this exercise and maintain a straight line from your shoulder to the ceiling.