How to Not F*ck Up Your Shoulders Pole Dancing - Self Paced

This course will teach you:

How to reduce your risk of injury through self-assessments of the shoulder, specific exercises/drills to address each movement and set you on the path to achieving your pole goals.

This PDF download includes all of the material covered in the How to Not F*ck Up Your Shoulders Pole Dancing course.

There is NO live component or feedback given with this PDF.

Please join the course (held in the Spring of 2025) if you’d like to have access those.

• What equipment do I need?

  • A blank wall.

  • A foam roller.

  • A yoga block or 2.

  • Light or medium looped mini-band.

  • A light or medium tension long floppy band. Not a powerband.

  • A dowel or broomstick.

  • A chair or bench.

  • Light & heavy powerband.

  • Lighter weight for accessory movements.

  • Heavy weight for compound movements.

• Who is this for?

  • Pole dancers who are not currently injured and want to do everything they can to stay that way.

• What assessments will be covered?

  • Flexion, extension, internal/external rotation, adduction/abduction, pushing, pulling.