TIPS FOR FLEXIBILITY

Working flexibility, requires persistence and overcoming. I will spend a year for each posture. We can start with your legs, opening front:

Keep your back against the wall, touching both legs in it, put your hands on the floor and slowly sliding your feet go out, if desencostar wall, support the elbow on the floor and go down. Try to maintain this position as long as possible. The athlete has to be well disciplined, to overcome the initial pain. Seek first to hold at least 1 minute and then increase gradually. The result will compensate for pain and difficulties.
Another option, always with the help of a training buddy and bar pole. As the photo below, the athlete will lie near the bar and training buddy will set foot near the heel, slowly dropping the weight forcing the athlete to open more.

Already the opening side, the leg needs to be worked back and front, working different muscles. The athlete also needs to be very disciplined in order to work both sides, it is of utmost importance.

Support a well-aligned legs on the bar, as pictured above, is not important it desencostá bar, supporting hands on the floor, go up the other leg, gradually until you can get totally leaning on the bar.
Then try to do this without the support of the bar, trying to align only with leg strength. Initially, have someone help you push your leg and then drop, so you can stay in the posture without help.

To conclude, the column also requires tremendous discipline to develop your flexibility:

Use the wall to come down and climb the bridge, is a good option for both work flexibility and arm strength, spine and legs. The bridge always has to be aligned, arms and legs extended and ever closer to the feet of the hands.

There are many more exercises for flexibility, to put a few more tips to help us in this challenge over the pole dance.
The athletes Karen, Marielle and Priscilla the Pole Dance Studio Karen Bellini who participated in these demonstrations.