Self-Paced/100% DIY Rehab Plans

Are you in a state of limbo regarding rehabbing your pole injury?

Caught between knowing that you aren’t functioning 100% and could benefit from a rehab plan but having a barrier to accessing care?

You’re not alone.

A lot of pole dancers come to me in the same position. They feel like they are at their wits end with searching for answers. Google has some options. Reddit and other forums provide mediocre advice. The giant stack of saved exercises on instagram is overwhelming and none of them seem to be what they are looking for.

These plans will give you an option to get out of limbo.

Shoulder

Save 50% from July 6th - July 9th!

This 5 phase rehab plan is designed to target the most common movements and positions that pole dancers experience shoulder injuries in. There is a heavy emphasis on the rotator cuff strength and function, as well as overall shoulder stability and push/pull movements.

If you have any of the following diagnoses, this plan will help you: rotator cuff injury/strain, partial labral tear, bursitis, shoulder impingement, scapular dyskinesis (winging), Upper Cross Syndrome, multidirectional instability, dislocation, limited shoulder mobility, shoulder and neck pain, postural issues, . It is NOT recommended if you're less than 8 weeks post-op or are suffering from a complete Rotator cuff tear.

Hamstring

Save 50% from July 6th - July 9th!

This 5 phase rehab plan is designed to target the most common movements and positions that pole dancers experience hamstring injuries in. There is a heavy emphasis on the hamstrings, adductors and hip stabilizers strength and function, as well as overall hip mobility and function. It includes both strength and flexibility exercises that target split shapes.

If you have any of the following diagnoses, this plan will help you: proximal or distal hamstring tendinopathy or tendonitis, hamstring or adductor strain. It is NOT recommended if you're less than 8 weeks post-op or are suffering from a complete hamstring or adductor tear.

How the Plans Work

Each plan is broken into 5 phases with each phase getting progressively more challenging.

For each phase, there are:

  • A timeline

  • Goals

  • Precautions

  • Criteria to Progress

  • How to exercise videos

  • Written exercise prescription (set/reps, weights/bands etc.)

  • Both a follow along course & downloadable PDF

Equipment Needed

The ultimate goal was to not have lack of equipment be a barrier to purchasing a plan. The following pieces of equipment are typically readily available at most pole studios.

  • looped mini band

  • foam roller

  • long thin theraband

  • powerband

  • light weight

  • heavy weight

  • 2 yoga blocks

Pricing

Dr. Emily’s 1:1 rehab coaching options start with an hour assessment & one phase of a rehab plan for $397 with the option to work with her in a high touch container for an additional $1500.

These Self-Paced/100% DIY plans include ALL 5 phases for $199.

They do not include any assessments, progress updates or access to Dr. Emily. They are 100% self-paced/DIY.

If you wish to work with her to create a customized rehab plan, you can learn more here.