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    • Classes ONLINE
      • Pole Dancing Classes
        • Pole Dance Platinum Class
        • Exotic Class
        • Men Only Pole Dancing
        • Trial Class – Beginner and Intermediate
        • Trial Class – Intermediate and Advanced
        • Complete Class 1 – Beginner and Intermediate
        • Complete Class 2 – Advanced and Expert
      • Flexibility & Stretching
      • Flexibility & Stretching Class
      • Frame Up & Strip
    • Instructors
      • Frame Up & Strip
      • Liza Sergeeva
      • Ilja Med
      • Baina Basanova
      • Kira Noire
      • Evgeny Greshilov
      • Phoenix Kazree
      • Olga Trifonova
      • Kristina Dumanskaya
      • Yvonne Smink
      • Alessandra Marchetti
      • Daria Che
      • Vladimir Karachunov
      • Pink Puma
      • Alisa Pleskova
      • Marion Crampe
      • Mark Buhantsov
      • Natalia Tatarintseva
      • Slava Ruza
      • Dimitry Politov
      • Elena Shtalinskaya
      • Maddie Sparkle
      • Jamilla Deville
      • Kenneth Kao
      • Dmitry Fedotov
      • Galina Musina
      • Timber Brown
      • Tatyana Kurochkina
      • Vane Lunatica
      • Natasha Wang
      • Magnus Labbe
      • Sergia Louise Anderson
      • Sarah Scott
      • Samantha Star
      • Anastasia Mila
      • Viktoria Chapaykina
      • Marlo Fisken
      • Davide Lacagnina
      • Angela Kulagina
      • Angelina Naumova
    • How to Use this Site
      • How to Use this Site
      • Taking Pole Dancing Classes Online
      • How to Use Promo Code
    • Blog
      • Why Pole Dance is so Easy to Fall in Love with?
      • Individual Workouts: Pros & Cons
      • Pole Dancing Tips
      • Loosing Motivation in Pole Dancing Class
      • How to Avoid Injuries at the Pole Dancing Class
      • Students Doubt Their Skills
      • How to Set Up Your Pole Dancing Training Routine
      • Are You Ready for Pole Dance Competition?!
      • Sophisticated Tricks Vs Effective Ones
      • How to Take The Best Photos on the Pole
      • Students Doubt Their Skills
      • Playing Hopscotch
      • Pole Dancer on Vacation!
      • Static Vs Spinning Pole On Stage
      • Trying Something New Or Improving The Old Thing?
      • My Pole Dance Practice – by Kira Noire
      • Should You Pick Up New Trends?
      • Cold Stretching
      • The Weakest One
      • What To Do When Your Student Outgrows You?
      • How To Choose Competitions?
      • How Often to Participate in Competitions?
      • Open Dance Academy at Pole Expo 2016
      • Breathing In Stretching
      • Breathing Exercises
      • About Goals In Stretching
      • About Motivation Part 1
      • About Motivation Part 2
      • Warming-Up For Pole Dancers
      • How To Memorise Dance Series
      • About Smart Stretching
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      • Power Exercises and Disc Herniation Part 2
      • By Yourself Or With A Couch
      • Warming Up Before Workout Part 1
      • Warming Up Before Workout Part 2
      • About Plateau
      • About Fears In Training
      • Daily Training Routine
      • How Fast Can I Do Splits After Stretching?
      • How Often To Stretch And Bend?
      • Is There A Life With A Bad Back?
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    • About Smart Stretching

    About Smart Stretching

    • Posted by OpenDance Academy
    • Categories Blog
    • Date June 20, 2018
    • Comments 0 comment

    Good Monday! Let’s start the week with an actual talk about stretching.

    But first let’s make it clear: why do you stretch?

    To make a photo for Instagram? Or to get results applicable in practice: the ability to raise the legs to their full potential and do beautiful splits opening on the pole?

    If the latter, then I have not really new news for you: passive stretching, when you lie relaxed under the pressure of a coach, will bring you pretty little functional benefit.

    Let’s compare active and passive stretching.

    ❗ When you do active stretching you stretch one muscle through the tension of another. This “other” muscle is called antagonist muscle, it performs the opposite function in the body and is usually located on the back side of the bone.

    When you do active stretching the work comes from within: you stretch by the resources of your own body. This stretching is more tiresome than painful.

    ❗ Passive stretching is the stretching, when you are stretched by a coach and you are trying not to intervene. After passive stretching exercises you’ll see instant impressive progress. But rather its illusion. The problem is that splits obtained by this way are little functional: after lifting your seat from the floor, you will not be able to repeat in the air even close.

    ✔ Stretching is a POWER BALANCE. The way your certain muscle is stretched, the same your antagonist muscle should be trained.

    Only then your stretching will have potential for practical application.

    If a coach for example perfectly stretched your hamstring muscles, then you will unlikely succeed even raise your leg up on its all possible height.

    Because it’s already the task of the front thigh, and it was not trained for this.

    A good level of stretching combines active and passive methods, and a coach may physically join stretching and deepen your pose only when he sees that you have already correctly used muscles and position of you body is correct.

    Yes, the progress will be slow and gradual, but it will be YOURS FOR A LONG TERM PERSPECTIVE, and splits will be APPLICABLE in practice.

    *Author of the article Kristina Dumanskaya

    Tag:active stretching, coach, fitness, passive stretching, pole, sport, stretching, technique

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    Our instructors are all experts at the art, and have numerous credentials to their name. They have been pole-dancing for many years, and all of them have plenty to offer not only in technique, but in the hottest new moves and trends pole-dancers use today! Each and every one of them are entirely dedicated to their craft, and strive every day not only to improve their students techniques and help them find their unique style, but also to become the best teachers they possibly can to further mentor their students towards success. They care about teaching, they care about the art, and they care about you, the student.

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    June 20, 2018

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    How To Memorise Dance Series
    20 June, 2018

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