Do you have sore muscles after pole dancing class? Are you looking for ways to relieve the pain and discomfort? If so, you’re in luck!

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Pole Dancer Appreciation Compilation - Pole Inspiration For Beginners

In this blog post, we will discuss 6 ways to ease the pain and make your muscles feel better.

We’ll cover everything from stretching to using a foam roller. So read on for some helpful tips!

6 Ways to Relieve Sore Muscles After Pole Dancing

1. Stretching Before & After

1. Stretching Before & After

Most people are familiar with the importance of stretching after a workout, but it’s often something that is overlooked.

Stretching helps to lengthen the muscles and can prevent future injuries. A simple stretching routine that you can do at home can make a world of difference.

Pole dancing is a workout that requires a lot of upper body strength and flexibility. A good stretching routine will help to improve your performance and reduce the risk of injury.

There are several great stretches that you can do, and you should focus on those that target the muscles used in pole dancing.

Hold each stretch for 30 seconds and repeat 2-3 times. You’ll be amazed at how much better you feel after just a few minutes of stretching.

2. Foam Rolling

2. Foam Rolling

If you’re looking for something a little more intense, then foam rolling may be for you. Foam rolling is a form of self-massage that can help to break up knots and relieve muscle pain.

It’s essential to use a foam roller that is designed for your body type and level of intensity.

Here is a selection:

Foam rollers are very inexpensive, too!

Start by lying on the ground with the foam roller underneath you. Slowly roll back and forth, using your body weight to apply pressure.

If you find a particularly painful spot, stop and hold the foam roller in place for 30 seconds.

After you’ve finished foam rolling, it’s crucial to stretch again. This will help to lengthen the muscles and prevent them from tightening up.

3. Get A Massage 💆‍♀️

3. Get A Massage 💆‍♀️

If you really want to pamper yourself after an intense day of pole practice, then a massage is the way to go.

Massages can help to increase blood flow and reduce inflammation. They can also be quite relaxing!

If you don’t have time for a professional massage, you can always ask a friend or partner to give you a quick rubdown.

Alternatively, you can try what I do – massage gunning those limbs down! I love my massage gun; it’s so worth the investment.

Start on a low power setting and gradually increase the intensity as you go. Be sure to focus on any particularly sore areas. After you’re finished, your muscles should feel much better.

I recommend this one…

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4. Try A Cryo Ball (Or A Tennis Ball Will Do!)

Cryo Ball:

If you don’t have a massage gun, then you can try using a tennis ball or cryo ball.

The cryo ball is a small, cold massage ball that you can use to massage your muscles. It’s great for those times when you need a little extra relief.

To use a cryo ball, simply roll it over the sore muscle area. You can use as much or as little pressure as you like.

iECO Cryosphere Cold Massage Roller Ball - Massage Ball for Cold & Heat Relief, Myofascial Release, Trigger Point Therapy, Muscle Knots - Deep Tissue Ice Massager

Tennis Ball:

Tennis Ball:

Place the ball between your muscle and the wall and roll it back and forth. This will help to break up knots and release tension.

There are also some great apps that offer guided massages. These can be really helpful if you’re not sure where to start.

I like to use a tennis ball on my IT band – it’s the perfect size and really gets in there!

Start by lying on the ground with the ball underneath you. Slowly roll back and forth, using your body weight to apply pressure.

If you find a particularly painful spot, stop and hold the ball in place for 30 seconds.

After you’ve finished, it’s important to stretch again. This will help to lengthen the muscles and prevent them from tightening up.

5. Use A Hot or Cold Pack

5. Use A Hot or Cold Pack

If you’re dealing with inflammation, a hot or cold pack can be really helpful. The heat will help to increase blood flow, and the cold will reduce swelling.

To make a hot pack, you’ll need:

– A ziplock bag

– Rice

– A microwave

– A towel

First, pour rice into the ziplock bag and seal it. Then, microwave the rice for about two minutes.

Once it’s done, carefully remove the bag from the microwave (it’ll be hot!) and wrap it in the towel.

Apply the pack to the sore area for about 20 minutes.

For the cold pack, you’ll need:

– A ziplock bag

– Ice cubes

– A towel

Fill the ziplock bag with ice cubes and seal it. Then, wrap the bag in the towel.

Apply the pack to the sore area for about 20 minutes. Repeat as needed.

6. Drink Plenty Of Water

It’s important to stay hydrated when you’re dealing with sore muscles.

Drinking plenty of water will help to flush out toxins and reduce inflammation. I aim to drink at least 64 ounces of water daily (I don’t always stick to it, but I try!).

If you’re not a fan of plain water, try adding some lemon or cucumber slices to your glass. Or drink herbal tea throughout the day. Just make sure you’re getting enough fluids!

What are your favorite ways to deal with sore muscles? Let me know in the comments below!

What’s In Your Pole Class Bag? Check Out Some Of My Recommended Essentials:

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Last update on 2022-07-26 / Affiliate links / Images from Amazon Product Advertising API