Unlock Your Pole Dancing Potential with Active Flexibility

When it comes to mastering pole dancing, you’ve probably heard the term “active flexibility” tossed around. But what’s the big deal? Isn’t stretching just stretching? Spoiler alert: there’s more to it than meets the eye—and your splits will thank you for paying attention.

Active vs. Passive Flexibility: What’s the Difference?

Passive Flexibility is what most of us are familiar with—think of it as letting gravity, a band, or a partner help you get into a stretch. It’s like when you use your hand to pull yourself into that dreamy Jade split. It’s great for increasing your range of motion, but here’s the kicker: it doesn’t necessarily build the strength needed to control (and keep and use) that range.

Active Flexibility—this is where you can use your own muscles to get you into a stretch. Picture this: instead of relying on someone to yank your leg into a hamstring stretch, you’re holding it up there all by yourself. Back to that Jade split—if you let go of your leg and your split suddenly turns into a pizza slice, it might be time to work on your active flexibility.

Why Bother with Active Flexibility?

If there’s a huge gap between your active and passive flexibility, you’re at a higher risk of injury. Imagine this: you can lift your leg with the help of a band, but once you let go, it drops like a stone. This is a prime opportunity for injuries to sneak in because your muscles lack the strength to maintain and control the position on their own.

Active flexibility strengthens your muscles at their end range of motion, teaching your body to feel safe and secure in those vulnerable positions. Your body has a built-in defence mechanism: if it senses you can’t control a certain range, it automatically limits your flexibility, even in passive stretches, to protect you from overstretching and injuries. But as you build strength and confidence, your body starts to trust itself more, unlocking new ranges of flexibility that were previously off-limits. In other words, you’re teaching your body that it’s safe to explore those extreme ranges—so it lets you reach new heights in your flexibility journey.

How to Add It to Your Pole Training

• Warm Up and Soft Tissue Release: Start every session with a good warm-up and some targeted soft tissue release. Focus on your shoulders, lats, forearms, and hamstrings. Got a tight spot? Whip out that foam roller or peanut and give it some love.
• Strengthen Your New Range: After loosening up, it’s time to strengthen those newly gained ranges of motion. Working on overhead mobility? Try arm lifts in a child’s pose, pullovers, wall angels and overhead band lifts. This step is crucial—it ensures your muscles can handle all that newfound flexibility.
• Consistency is Key: Flexibility gains don’t happen overnight. Stick with it, and you’ll see real progress. By dedicating just a few minutes each session to active flexibility, you’ll unlock new moves, elevate your performance, and become a more well-rounded dancer.

Drop your favourite stretches or flexibility goals in the comments below! Need a hand incorporating active flexibility into your routine? Reach out, and let’s chat about how Polisthenics can help you. Don’t forget to follow us for more tips and tricks to take your training to the next level.