How to improve your flexibility for pole dancing? – 5 Tips for the hopelessly inflexible.

How to improve your flexibility for pole dancing? – 5 Tips for the hopelessly inflexible.

In this article we will share 5 top tips to improve your flexibility.

You have been working on your flexibility so damn HARD, but it seems like you hit the plateau? Thought you are going to be flat in your splits by now, but you are still a few inches off the floor, almost exactly where you were 3 months ago? This is what you need to know! Discover our tips for the hopelessly inflexible.

Take a look at your stretching routine and technique… and be really honest with yourself.

Are you hopelessly inflexible? Or maybe you just don’t practice it? Are you relaxing in your stretches? Breathing and holding them for long enough? Do you keep your hips square, and back straight? Or maybe you are a bit impatient sometimes, skipping a few stretches you don’t like, or stopping as soon as you feel a bit uncomfortable? Neglecting one side?

There is no cheating in flexibility training!

Maybe it’s time to reassure your technique is correct and get those hips square, even if it seems like you are even further away off the ground. It will pay off long term! Discover more tips for hopelessly inflexible.

  • Is your flexibility routine based mainly on static stretches? We’ve all heard: “The definition of insanity is doing the same thing over and over again, but expecting different results.” Yes, you have to be consistent with your stretching, but maybe it’s time to take a slightly different approach
  • How about PNF stretching? Call in the big guns! PNF stretching is probably one of the most effective ways of stretchingOhh yes, it’s not as pleasant and relaxing as a child pose, but it could be the time to get out of your comfort zone. So have you tried different stretching techniques, if yes, for long enough to see if they work for you?
  • Or maybe quite the opposite; you are jumping from one thing to another, trying too many things without committing to anything? Both not enough variety and too much of a variety can slow down your progress. Whenever trying something new, give yourself some time!

You are so close to getting your front splits, but still not there for the last few months? Training oversplits could help. Yoga blocks should be your best friends!

Hopelessly inflexible – maybe it’s time to visit a good Physio?

It doesn’t have to be the tight hip flexor that is stopping you from being flat on the floor. Everything in your body is connected; it could be something else slowing down your progress. IT band, glutes, muscle imbalances… Seek professional help if needed, a specialist will make sure you are concentrating on the cause of the problem, which doesn’t have to be so obvious. 


Have you been pushing too far? Everyone is different. Stretching too far or too often may not work for you.

When you stop seeing progress or feel as though you have regressed, it’s time to either take a break (from whatever it is you’re doing). Taking SOME time off does not mean you will lose everything; it may be just what your body is asking you to do.

Look at the progress you’ve made so far! Are you not being too harsh with yourself?

Or unrealistic goals?

You look at all these amazing Instagram pole dancing stars on social media and never feel good enough about yourself? You have to remember, that they have been training for years, and some of them have previous dancing/ballet/gymnastics experience. If you are only starting your stretching as an adult, it’s unlikely you will be able to gain the flexibility of a rhythmic gymnast or a ballet dancer who has been stretching since they were born (well, almost ;). Definitely not in a short time!

That’s just the way it is. It’s great to have goals, but maybe you need more time than others. Stop comparing yourself, make sure your technique is correct. Just keep calm and… stretch.

Flexibility work can take a LONG time, but it’s also important to work at your own pace. You’re not going to make progress faster by rushing things.

The progress won’t be linear (it rarely is). The key is to keep working on it anyway. Otherwise, you will remain hopelessly inflexible. 

Always consult your physician before beginning any exercise program. Injuries of all types can occur when participating in exercise, physical fitness and training programs. By performing any fitness exercises, you are performing them at your own risk. Exotic Dance Academy will not be responsible or liable for any injury, loss, damages or harm any person sustain as a result of the fitness program, online fitness videos, or information shared on the website. Pole dancing is not suitable for those who have or are suffering from any physical ailment such as back, neck, muscular injuries or other related medical problems. Pole dancing is also not suitable for pregnant women and those under age 18. This content, information, videos, audio and training manuals offered and made available on this website are for informational purposes only. Use this information at your own risk.

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