Foam Rolling For Pole?

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Foam Rolling For Pole?

Let’s talk flexibility. I don’t have it.

Okay, so I have enough to get by and I probably have more than the average non-poler, gymnastic, contortionist etc, but it’s still not enough.

I’m working on my leg flexibility in the gym and I’m happy with how that’s going, but I struggle with my back. It’s super tight, and my equally tight shoulders don’t help the situation at all.

Combined with the fact that I’ve hurt my wrist and can’t put any weight through it – I’m stuck for stretches. No cobras, no bridges, nothing.

So my partner (who’s plenty qualified) decided to show me some stretches with the foam roller.

A Little Dubious…

We have plenty of workout equipment at home – some good and others bad. Our foam roller has been hanging around for years without much use, to the point that it’s just been rolling around the back seat of the car – I have no idea why!

In the gym this week we were mere metres from a foam roller, so under James’ supervision I gave it a try. I know it’s much more technical than this, but basically I lie on the floor with the foam roller under my back and roll about a bit.

Now I know what you’re thinking – can I technically workout and stretch while I’m lying on the floor, and not sweating? Apparently so!

As I’m trying to stretch my back I need to focus on rolling through specific areas that are tight. Before you try it know you should, foam rolling is painful. Oh yes! It might not look like much, but it’s stretching you in all kinds of new places, as well as pushing in on any knots you may have.

I liken it to an evil massage.

Will It Work?

I hope so! I’ve only been doing it for a few days but I can certainly feel how it works and that if I do it enough, it will help.

While I’m focusing on my thoracic spine, I have been working on other areas too – you can work anywhere that’s tight.

I wanted to share a link (below) to some of the exercises I have been doing. If you give it a go, put some music on, keeping breathing and think flexible thoughts! 😀

Do you foam roll? If so, tell me how you get on with this evil piece of kit! 😉

Category: Flexibility, Tips, Training

About Holly Munson

Holly started pole dancing after admiring the grace, skill and elegance of pole performances and immediately falling in love with the style. After half a decade of bruises, struggling and then the satisfaction of success, her own pole school Firefly Poles was born. The vision is to share that same passion with others.

Holly wished that there was more Pole Dancing help available when I was learning, so now she aims to provide that help through writing, blogging and teaching here on PoleFreaks.

Holly is also a Level 3 Personal Trainer and an ambassador for Dragonfly pole wear, and also writes regularly for the Dragonfly blog .

Recent Pole Competition Results:


  • Miss Pole Dance UK Semi-Pro Instructor: 1st Place


  • Pole2Pole Professional Cup Essex Heat: 2nd Place
  • Pole2Pole Professional Cup Final: 1st Place
  • Pole2Pole British Isles Pole Dance Champs: 1st Place


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One Comment to “Foam Rolling For Pole?”

  1. Krisztina says:

    I foam roll for a couple years on and off, and the pain will moderate and gone, once the stretched muscles fixed. Foam roll not only stretches the muscles, but ease the “nots”. I use for my shoulder blaids/back to get rid of the nots. I find one rolling, and stop on the painful point, and after 15-20 seconds, it pops and go away. Foam roll changed my life (and my previous horrible flexibility). 🙂

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