Does the pole mode (spinning or static) used in PF sessions increase shoulder injury prevalence?

Introduction:

Jane is excited to present her latest research findings on pole fitness and its association with shoulder injury prevalence. In this research update, she explores the influence of pole mode (spinning or static) on the occurrence of shoulder injuries during pole fitness (PF) sessions. Her study aims to provide valuable insights for injury management, particularly in the context of physiotherapy.

Background:

Pole fitness is a physically demanding activity that comes with inherent injury risks, with shoulder injuries being particularly common due to the complex movements involved and the influence of gravity. Many participants persist with training despite experiencing pain, often leading to re-injury. The prevalence of injuries is influenced by participants’ skill levels and training exposure. Thus, understanding the biomechanics of pole fitness is of utmost importance for effective injury prevention strategies.

Results:

This study involved 482 participants, among whom 70.1% reported one-sided dominance during pole fitness sessions. Additionally, 24.9% of participants experienced repetitive injuries. Interestingly, Jane found that individuals who primarily used the static pole mode were more prone to shoulder injuries, accounting for 54.2% of the reported cases. Furthermore, she observed a significant association between shoulder injury prevalence and participants’ skill levels and types (recreational vs. professional/non-recreational).

Conclusion:

The findings from our study emphasize the importance of tailored injury management, particularly for advanced and elite-level pole fitness participants, as well as non-recreational and professional participants who exhibit higher risks of shoulder injuries. While the choice of pole mode itself did not exhibit statistical significance, this research indicates that the use of static poles for trick-based exercises was more prominent among individuals reporting shoulder injuries. As such, there is a need for further investigation into the biomechanics of pole fitness to develop more effective injury prevention strategies.

Jane is committed to making pole fitness a safer and more enjoyable activity for all participants. Stay tuned for future updates as she continues her efforts in advancing injury prevention in pole fitness. Together, we can create a safer environment for everyone involved in this dynamic and rewarding form of physical activity.

Jane x

Is Pole Fitness A Good Workout?

Is Pole Fitness A Good Workout?

Pole fitness is a whole body workout, helping you to build serious upper body and core strength, coordination and flexibility with a combination of cardio, bodyweight training and dance. If you’re curious about pole fitness, this quick guide on muscles and moves from X-POLE is the perfect place to start.

Shoulders and Upper Back:

  • The shoulders and back work hand in hand and comprise the most important muscles used in pole and aerial fitness.
  • Movement Example: pole or aerial Invert (i.e. going upside down).
  • Muscles Used: deltoids, trapezius, latissimus dorsi, rhomboids, rotator cuff group. 

Arms & Hands:

  • Your forearms, wrists and hands are the most used body parts as this is what you’re holding on with. The bicep and triceps work together to lift, pull and push your body into each position needed. So, your arms will be getting a good workout for the entire session.
  • Movement Example: corkscrew.
  • Muscles Used: bicep, tricep, brachioradialis.

Core:

  • Having a strong core is key to lifting into moves with control. It is good practice to work on your core strength by cross-training and conditioning.
  • Movement Example: pull up crunch.
  • Muscles Used: transverse abdominals, rectus abdominals, internal and external oblique, serratus anterior.

Lower Back:

  • Working with the upper back and core, the lower back muscles play a huge part in your entire body’s functions, attaching to the hips and abdominals. They help hold up the spine and gluteal muscles. Having strong and healthy back muscles allows you to have better control in and out of moves, perform backbends, and have good posture.
  • Movement Example: bridge.
  • Muscles Used: erector spinae, latissimus dorsi, obliques.

Lower Body (Hips & Bottom):

  • Your hips and bottom comprise many muscles that will help you in pole and aerial. For any split, fan kick or leg extension, you need your gluteal muscles, hip flexors and surrounding muscles. It is essential to work all equally to avoid injury and overdevelopment.
  • Movement Example: fan kick.
  • Muscles Used: hip flexor (psoas major and minor, Iliacus), glutes, hamstring.

Legs:

  • Your legs play a big part in your posture and lines; by engaging your quads and calves, your legs will straighten, allowing your foot to point and flex when needed. It is vital to stretch your leg muscles to build flexibility. 
  • Movement Example: splits.
  • Muscles Used: quadriceps, calves, hamstring.
Original Article: Health Wellbeing Magazine 17th January 2023

The Prevalence and Magnitude of Injuries within Pole Fitness.

Pole Fitness is one of the UK’s biggest new fitness trends with amateur classes rising in popularity. Similarities and crossovers between skill and the physical demands have been identified with similar artistic sports; however, there is limited evidence to support the risk of injury within Pole Fitness. Therefore, the study aimed to identify the prevalence and magnitude of injuries within Pole Fitness.

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For your eyes only…

For strictly limited availability...

We at PPF look forward to our annual only Black Friday specials.

These are 1 time only offers to grab a bargain. Typically these offers are for members only but to give you a sample of our great services and the amazing community that we have at the studios, enjoy these at such a bargain you cannot miss out. You must use the code (If applicable) at time of purchase. No mistakes will be rectified.

Pilates Reformer 1-2-1: 

Extremely limited availability!

Clinical Pilates is a 1-2-1 session specifically with the Pilates Reformer & is advisable if you are recovering from an injury or for those experienced in Pilates that want that extra challenge.  This specialised & focused support is an invaluable investment in enabling yourself to be pushed to your own ability. This session is on a 1-2-1 basis to boost confidence prior to returning to group fitness sessions.

Use coupon BF21 when booking. Usual cancellation policy applies (12 hours) – ask if you are not sure.

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For Newbies to our studios…

Perfect Block of 10: 

The perfect option if you are not sure on diving into the deep end of becoming a member.

This block is valid for any 10 sessions on our schedule. The block begins on the date of the first registration. Valid for 6 weeks. No limits on weekly use of classes. No refund or transfers and usual T’s & C’s apply.

We only have 10 of these available as we are a members only studio and almost at studio capacity. Take advantage before its too late!

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For our VIP's...

Want to catch up on sessions? Repeat your favourite Hybrid sessions and have on demand access to them?

Well wait no more…

  • Perfect Fitness On Demand: A collection of our hybrid sessions, typically Pilates and Stretch & Flex, does inc many more. If we have completed as a hybrid you will see it here. Almost 100 filmed sessions.

Monthly access to our most popular virtual sessions, this is updated every month with our latest videos and you have access to your full library for the duration of your subscription. Members and participants get access to their sessions for 7 days, however now VOD allows you to have unlimited access to our whole library and which is building every month with new content that you can access whenever and however often you wish.  Reduced for members – contact Jane for your membership code.  

Perfect VOD

Platinum VIP Membership.

Only 1 of its kind!

Available just once a year GRAB THIS BARGAIN! Our RARE and UNIQUE subscription that includes our Boutique and Traditional Group fitness sessions per month and Pole or Aerial Credits per month (Subject to typical T’s & C’s), it is the ultimate membership that we offer once a year – that is it.

You will have the ultimate 48 class credits per month to use for the endless class options on our timetable, both LIVE and Virtual.

  • 1 year access to our Video On Demand service.
  • As a studio member you will also be entitled to 50% off Sports Therapy sessions.
  • 50% off Internal Workshops held by our amazing Instructors.
  • In addition as a VIP you will get 50% off any additional class credit sessions (should you need them).

It is deemed your choice to attend as much or as little as you wish and therefore we do not accept responsibility for your usage. Subscriptions that have a set numbered limit of classes/sessions or credits per calendar month will not be rolled over if not used within that calendar month unless will no exception for this subscription. 

Specific T’s & C’s:

It is a 1 off strictly non refundable payment at the start of the 12 months, does not roll over, cannot be put on hold for any reason / cannot be extended. Late cancellation of session still looses credit &  No Show fee still applies if you do not cancel your sessions. Term start and end date is started from date of purchase. Current members CONTACT Jane to organise your upgrade.

If thats not tempting enough…

Here’s another £250 off!!! Please apply code (BlackMagic250) on purchase, mistakes will not be rectified.

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Our Perfect Roadmap

Our Perfect Roadmap...

Gyms and Studios – much like the rest of the UK, have been closed since the government announced another national lockdown on 4 January 2021.  And BOI have we missed you all, virtuals have been a lifeline to many! but now at least we have some kind of roadmap to follow.  

So here is our Pole Perfect Fitness Roadmap and some key dates for your diaries…

Outdoor Group Fitness – As of 29 March:

  • You will be allowed to exercise outside for your favourite group fitness sessions, this is obviously subject to the reliable British weather.  If not suitable your Outdoor class will be cancelled and you will automatically be transferred to the online virtual option.

Indoor Individual / Solo Apparatus Training – As from 12th April:

  • You will be allowed indoors for Individual / Solo Apparatus Training which means although there will be an Instructor to offer you appropriate safety guidance and tips with what you’re trying to achieve (similar to how you would in a standard gym environment).  It is up to you the individual to warm-up & cool-down effectively for your session, safety paramount at all times!  Whatever is used must not be shared and cleaned post-session, adhering to the studio’s covid cleaning practises at all times.
  • Personal Training 1-2-1s are permitted indoors and discounted availability for members (Daytimes Only).
  • Kids Indoor Circus sessions are permitted indoors from this date.
  • Instructed Group Fitness sessions such as Pilates / Strength & Conditioning etc, are still only permitted Outdoors or Virtual at this stage.

Instructed Indoor Group Fitness – As from the 17th May:

  • Instructed indoor group exercise classes are expected to open up as part of Phase 3 of the government roadmap out of lockdown.  This means the earliest you’ll be able to book into your instructed Pilates or Yoga Wheel class indoors is 17 May 2021.
  • At this stage – Numbers will still be restricted to household or bubbles sharing of equipment.

No Matter What:

  • Our Studio Assistants or Instructors will ensure rigorous cleaning procedures at all times, with regular cleaning of high-contact touchpoints throughout the Studios.
  • Queue management is outside with 2m spaced markings, entrance only permitted once the Instructor has completed the required protocols which ensure your safety before / during and after your session.
  • All sessions must be pre-booked.
  • All equipment, including mats, will be cleaned between classes.  But you are encouraged to bring your own as much as is feasible.

If you have any questions, please ask away.  The PPF Team will be more than happy to answer any of your questions and feedback is always appreciated.

The Pole Perfect Fitness Team xxx

Be like Susan…

Positivity, encouragement and inspiration are at the heart of everything we do and teach at Pole Perfect Fitness.

Jane C

So what does that mean?

Susan comes to us having been doing fitness most of her life, admitting never sticking to a plan that long. Susan found fitness boring and not focused on what she needed. So found Pole Perfect Fitness and has never looked back. Susan like structure – having a day job that requires that it is a way of life. So classes at Pole Perfect Fitness are structured per ability and apparatus, limited numbers so our instructors can focus on her experience with us.

Why is Structure so important?

Structure is a way of organizing your life so that it makes sense to you. Our lessons provide adaptions and progressions no matter your ability. We create an environment that gives permission for our students to boost their own confidence through sessions with a sense of ownership, order, and organisation. This structure provides direction in your workout and ultimately life, enabling you to act instead of standing still because of a lack of direction or decision paralysis. Structure and knowing what you’re working towards as a team builds motivation and efficiency.

Corrr that sounds a lil deep?

Indeed, but honestly classes are so much fun because why take life too seriously, fitness should be fun, so with like minded people, we offer a modern approach to traditional fitness.

Pole Perfect Fitness was created to offer a place for people like to Susan to come along, group fitness based exercise but like nothing else, if its different and unique you will find it at the studios. To inspire people to come together and as a team or community; have a great time improving their health. Because we make it fun it’s easier to stick to and have it become not just routine but part of people lives. In a world when Susan and well all of us have to be so serious all of the time – our studios allow people to play, to unwind and de stress. And that is why community and play enrich peoples lives.

PDC Approved 4 star pole dancing instructor Jane Cole receives The 2016 Grading Assessor Award.

Jane Cole is one of three people to achieve this award for outstanding contribution to the pole dance grading system (AAP). The other 2 awards went to Mary Ellyn Weissman and Karen Currie. 

Between these three awesome ladies they have graded several hundred pole dancers contributing towards the fact that last month (April 2016) we saw the 1000th graded pole dancer get assessed which is pretty impressive. Congratulations again to Jane and well done to all her awesome polers who have made the grade. 

Find out more about our award wining grading assessor Jane Cole and her pole journey:

What do you feel the PDC pole dance gradings give to your students/school?

I feel it gives a more structured formal way of tracking their progress. I compare it to Ballet exams but the pole equivalent. Although I have my own syllabus for each apparatus I teach; PDC offers that slight difference and an addition to their training to give my students the whole package and give me that professional edge.

Jane Cole Pole Perfect Fitness
Ballerina with Pole Silk

Would you recommend the pole dance grading process to others?

I would recommend those who wish to have a formal idea of where they are at compared to a national standard. It gets students to think not just of tricks but the whole package that ultimately makes them better polers.

What do you think is the hardest part of the grading?

Hardest part is explaining to my students to not over complicate the process but also the commitment required. Pick a song that they can move to not what the trend dictates and be prepared to put the time and effort in.

Do you have any more pole gradings in the pipeline?

Yes I run quarterly examinations at my studios, personal training sessions or Skype assessments for those who are far away.

How long have you been pole dancing?

I’ve been pole dancing since approximately 2006.

What got you into pole dancing?

I had seen an article in Cosmopolitan about all these A list stars doing a new fitness craze. Having always been into my fitness I was intrigued. I started some sessions and was hooked by the challenge instantly. 

What did you do before you started teaching pole dancing?

Before I qualified as a Pole Instructor/Group Fitness etc I was a Bar Manager and part time Door Supervisor. Before that a Site Secretary and Employment Law Assistant.

What is your favourite pole move?

My favourite move has to be Genie. (See picture below left)

What made you start teaching pole? 

The whole body challenge it provided is hard to be beaten in the gym or studio. I moved to an area where there was no pole so I had to create Pole Perfect Fitness. It was and still is providing that unique and quality alternative fitness to those who want a fun, safe and supportive environment.

Have you entered any competitions? If so tell us about your experiences?

No, the opportunity has never been available plus I’d prefer to see my students shine rather than become the light that blinds them.

Which pole dancers inspire you?

Everyone that has the courage to start something such as pole is inspiring. But I guess my first pole crush was Felix Cane. More to my inspire / crush list has to be Crystal Gibson who is just the best laugh and friend ever, Jamilla is a wonder, Maddie & Michelle are Flexy and sexy inspirations and of course Sarah Scott.

What move is your Nemesis?

Lol many, guess we all have them it’s how you overcome that’s the trick. 

Do you have any other sports/hobbies?

Running 2 studios The Fitness Studios and Pole Perfect Fitness keeps me rather busy so not much time, I’m in process of training to be a Sports Therapist. So quite a sporty active person. Hobbies when I had time was Dressmaking but I do enjoy studies and improving knowledge.

Do you have any pets? 

I have 3 dogs and partner 🙂 Lexi who’s a mental Rottie but soft as anything, Kez who’s a fluffy Sheltie who’s like the boss of the clan, and little Freddie a Yorkshire terrier who is Lexi’s little brother and thinks he’s the same size as her.

What is your preferred footwear for pole dancing?

Jane Cole Pole Perfect Fitness Teacher
Jane showing a Gemini Leg Hang

I generally pole barefoot however like most am getting increasingly into my Pleaser collection. That and thigh high boots if I do Sexy Stilettos classes within my studios. 

Do you prefer 38mm, 42mm, 45mm or 50mm poles?

I don’t mind any, I realise that each brings its own benefits and challenges which I then embrace. However if pushed for an answer typically I’m on a 45mm chrome.

Titanium, chrome or stainless?

Only ever had chrome although have recently purchased a bright pink silicon which is fun (if you don’t like skin).

Static or spinning?

For most of my pole life static was the only way, having done some research and habits within my school we generally can be found with Spinning pole preferences.

Any fun student stories?

Ahhhhhh hard one, we have such a laugh in sessions that funny stories are a weekly occurrence. 

Do you use any grip aids or gloves when you dance?

I’ve never used gloves and don’t allow on classes as skin does need that contact and toughening up. Personally not one that really needs grips aids as a rule but basic climbers chalk if it’s hot or itac for shoots where I need to be in 1 place for a while.

What are your plans for the future?

To continue with building my studios Pole Perfect Fitness and The Fitness Studios, to be known as specialists,offering unique and quality sessions not available anywhere else. Building my therapy client base Daytimes with my partner Terry, adding to his extensive skill repertoire. And have aspirations to be judging competitions in the Pole and Aerial community, though I have much to learn!

Perfect finish for Pole Fitness Studio

A King’s Lynn pole fitness studio has won an international industry accolade, beating off more than 300 other entrants from around the world. Pole Perfect Fitness, based at The Fitness Studios on Austin Fields, has been named United Pole Artists Studio Choice Award winner 2017.

The awards were held to recognise the hard work and dedication of pole studios around the world and more than 300 studios were nominated, including some of the biggest and best known in the industry.

“Pole Perfect Fitness classes are a fun and exciting way to get fit, offering a whole body workout helping people to lose weight, tone up, increase flexibility and feel great!”

Jane Cole
Pole Perfect Fitness Instructor Jane Cole

Jane Cole (pictured left), lead instructor and owner of Pole Perfect Fitness, said she was honoured and overwhelmed to have been nominated.  She said: “I would to thank everyone who took the time to nominate my studio and to everyone who voted. A huge thank you must go to my team of instructors who support me and Pole Perfect Fitness making it the studio it is today. “Positivity, encouragement and inspiration are at the heart of everything we do and teach at Pole Perfect Fitness.

“We pride ourselves on a professional, structured, step by step, fun and safe teaching environment. We want people to feel empowered and encouraged to develop their fitness and confidence in a modern and unique way. All ages, sizes and abilities are welcome.” 

Jane Cole

Pole Perfect Fitness was established in 2009 and is King’s Lynn’s only professional pole fitness studio. Jane, a personal trainer and fitness expert, is one of only four instructors worldwide to be a pole dance community online grading assessor. Jane is also a PDC approved 4 star pole dancing instructor. 

For more information contact Pole Perfect Fitness on 01553 277520.

Congratulations to Pole Perfect Fitness Studios on their amazing success.