Knowing When to Deload, Reduce, or Cease!

A Physiotherapist’s Guide!

Injuries are an inevitable part of mastering pole dancing and aerial arts. Whether it’s a sprained wrist, strained shoulder, or a more severe injury, knowing how to navigate rehabilitation is essential for a successful return to the pole or aerial apparatus. One common misconception is that complete cessation of activities is necessary for healing. However, in many cases, finding the right balance between rest and movement is key to optimal recovery.

Striking a Balance:

When faced with an injury, it’s crucial to strike a balance between rest and movement. While rest is important for initial recovery and preventing further damage, complete immobilisation can lead to muscle stiffness, weakness, and prolonged healing times. Instead, incorporating controlled movement and gentle exercises can promote blood flow, maintain joint mobility, and prevent muscle atrophy.

Adapting Exercises:

Adapting exercises to accommodate the injury is fundamental for rehabilitation. This may involve modifying the intensity of pole spins, adjusting grip strength, or reducing aerial silk movements to avoid aggravating the injury while still engaging the surrounding muscles and joints. For example, if you have a wrist injury, focusing on leg and core exercises can help maintain overall strength and fitness levels without stressing the injured area.

Revising Workout Routines:

Injury rehabilitation often requires revising workout routines to prioritise recovery and prevent further injury. This may mean temporarily avoiding certain advanced pole tricks or aerial manoeuvres and focusing on conditioning exercises that target specific muscle groups without exacerbating the injury. Gradually reintroduce more challenging moves as the injury heals.

Tweaking Movement Patterns:

Tweaking movement patterns is crucial for pole and aerial arts injury rehabilitation. Identifying and correcting faulty movement patterns can help alleviate stress on injured tissues and prevent future injuries. Working with a physiotherapist or healthcare professional specialising in pole and aerial arts (like myself) can provide valuable insight into proper movement mechanics and help you develop strategies to improve body mechanics and prevent re-injury.

Knowing When to Stop:

However, there are instances when it’s crucial to stop activities altogether. If you experience severe pain that persists despite rest, notice worsening symptoms, or are advised by a healthcare professional to cease activities, it’s essential to listen to your body and prioritise your health and well-being. Ignoring warning signs and pushing through pain can exacerbate injuries and delay the healing process.

Collaborating with Professionals:

It is paramount to work closely with a physiotherapist or healthcare professional specialising in pole and aerial arts during injury rehabilitation. They can assess the severity of the injury, develop a tailored rehabilitation program, and provide guidance on safe and effective exercise modifications specific to pole dancing and aerial arts. Additionally, they can monitor your progress, make necessary adjustments to your treatment plan, and ensure you’re on track for a full recovery appropriate to your apparatus.

In conclusion, injuries are a natural part of the journey for polers and aerialists, but they don’t have to sideline your passion. By striking a balance between rest and movement, adapting exercises, revising workout routines, tweaking movement patterns, and collaborating with healthcare professionals specialising in pole and aerial arts, you can effectively navigate injury rehabilitation and return to your favourite activities stronger and more resilient than before. Remember, patience and consistency are key, and prioritising your long-term health and well-being will set you up for success in your pole and aerial journey.

Jane x

Chartered Physiotherapist

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.


  • 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.


  • 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

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.

Kitty Velour coming to Pole Perfect Fitness!

Award Winning Pole Dancer, International Performer, Erotic Showgirl is coming to our Studios!!!

24th August 2019 – click here to book


As a seasoned floor fucker, Kitty is going to teach you all her stripper secrets on how to pop, bang and drop! Bringing her freakiest, sassiest repertoire of floor fun including floppy ankles, ass juggling and hairography. For the floor whore enthusiasts!


A low flow pole class, Kitty will show you a variety of sequences, spins and transitions around the pole that embody her sassy, unique style. Dripping in all things naughty – booty popping, crotch shots and all of the nasty flow.

LUSTY LYRA – 60 MINS (£40)

A sensual lyra choreography class, bringing filth and sass to the air. Wavy legs, heel clacks and all the ooey gooey shapes in the hoop. Perfect for aerial lovers who wanna try sexy style lyra!

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.

So how did Pole Perfect Fitness start?

Many years ago, I read an article in Cosmopolitan. It was about some famous celebrities that had found this new craze, talking about how great it was for losing weight, toning up and just fab for confidence.

I used to go to Angels in Peterborough regularly and was amazed at the things some of the girls could do, I just never had the confidence to go for it myself. That evening I went out in Stamford to a club called Centrals, which had poles. Well… a few strawberry Daiquiris later, mojo greatly enhanced – I hit the poles. MY GOD! (Bear in mind I was a little gym freak, regular classes and went 4-5 times a week) The next day I could not walk, bruised and bumps almost everywhere, I thought that if I coughed then something would fall out. I was in so much pain. I thought if I was fit and it hit me like that then I had to do it.

Just by ‘coinkadink’ an article appeared in the local ET about a company starting up teaching it. For a month I put off calling, I was quite a shy person, eventually grew some balls called up and started lessons the next week. After 6 weeks the company went bust, by this point I had my own pole so self-taught for around 6 months. I noticed from pictures that things didn’t look spot on so found another local school – Debbie G (Pole Chief) and never looked back. She sorted all my bad technique and massively boosted my confidence enough to teach, something that I and most of my friends would have never thought I could do.

When I moved to Kings Lynn area “Pole Chief” encouraged me to start up my own school, giving me tips and suggestions so Pole Perfect Fitness was created! Pole Perfect Fitness had its first class November 2009 and is still going strong thanks to all my lovely ladies and gents but massively to my instructors past and present for all their help and support!

Pole Dancing has given me massive confidence. Pole makes me feel like I can do anything. Having significantly changed my diet and making it my life, my upper body is much stronger and defined, legs are more defined and core strength has greatly improved. It has made a big different to my whole body and mind.