pd.tribe

As pole dancers and aerialists, we use our bodies in incredible ways that require both strength and grace.
𝗕𝘂𝘁 𝗵𝗮𝘃𝗲 𝘆𝗼𝘂 𝗲𝘃𝗲𝗿 𝘄𝗼𝗻𝗱𝗲𝗿𝗲𝗱 𝘄𝗵𝗮𝘁'𝘀 𝗿𝗲𝗮𝗹𝗹𝘆 𝗴𝗼𝗶𝗻𝗴 𝗼𝗻 𝗶𝗻𝘀𝗶𝗱𝗲 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗮𝘀 𝘆𝗼𝘂 𝗺𝗼𝘃𝗲 𝗮𝗻𝗱 𝗳𝗹𝗼𝘄 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝘆𝗼𝘂𝗿 𝗿𝗼𝘂𝘁𝗶𝗻𝗲𝘀?
Understanding your 𝘀𝗸𝗲𝗹𝗲𝘁𝗮𝗹 𝗮𝗻𝗱 𝗺𝘂𝘀𝗰𝘂𝗹𝗮𝗿 𝘀𝘆𝘀𝘁𝗲𝗺𝘀 can help you improve your technique, prevent injury, and truly appreciate the amazing things your body can do.

Here are a few key bones and muscles to know:

- 𝐓𝐡𝐞 𝐡𝐮𝐦𝐞𝐫𝐮𝐬: This is the long bone in your upper arm that connects your shoulder to your elbow. It's involved in many pole and aerial moves, including spins, inverts, and climbs.
- 𝐓𝐡𝐞 𝐬𝐜𝐚𝐩𝐮𝐥𝐚: Also known as the shoulder blade, this bone is critical for proper shoulder alignment and stability. It's involved in moves like shoulder mounts and handstands.
- 𝐓𝐡𝐞 𝐬𝐩𝐢𝐧𝐞: Your spinal column is made up of 33 vertebrae that protect your spinal cord and support your body. It's involved in almost every movement you make as a pole dancer or aerialist.
- 𝐓𝐡𝐞 𝐫𝐞𝐜𝐭𝐮𝐬 𝐚𝐛𝐝𝐨𝐦𝐢𝐧𝐢𝐬: This is the "six-pack" muscle that runs down the front of your abdomen. It's important for core stability and is involved in moves like leg lifts and tucks.
- 𝐓𝐡𝐞 𝐠𝐥𝐮𝐭𝐞𝐬: Your gluteal muscles (including the gluteus maximus, medius, and minimus) are responsible for hip extension and rotation. They're involved in many moves on the pole and in the air, including hip circles and leg hooks.

𝗕𝘆 𝘂𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱𝗶𝗻𝗴 𝘁𝗵𝗲𝘀𝗲 𝗯𝗼𝗻𝗲𝘀 𝗮𝗻𝗱 𝗺𝘂𝘀𝗰𝗹𝗲𝘀, you can improve your alignment, activate the correct muscles for each movement, and 𝗿𝗲𝗱𝘂𝗰𝗲 𝘆𝗼𝘂𝗿 𝗿𝗶𝘀𝗸 𝗼𝗳 𝗶𝗻𝗷𝘂𝗿𝘆. So next time your instructor mentions a bone or muscle during class, take note and try to visualize how it's working in your body. The more you know, the more you can achieve!

Do you have any favorite books or resources that have helped you better understand your body as a pole dancer or aerialist?
𝗖𝗼𝗺𝗺𝗲𝗻𝘁 𝗯𝗲𝗹𝗼𝘄 𝗮𝗻𝗱 𝘀𝗵𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝗿𝗲𝗰𝗼𝗺𝗺𝗲𝗻𝗱𝗮𝘁𝗶𝗼𝗻𝘀!

is joining our platform!

Kelly's pole dance journey began a decade ago when she discovered it at university. Pole dance has since become a source of confidence and empowerment for her, and she loves nothing more than sharing her passion with others at the Bendy Studio in Bristol.

In 2022, she was a standout performer at the British pole sports competition, placing third in the artistic semi-pro category.
Kelly is also a talented writer, contributing to BrassMonkey, a magazine dedicated to pole and aerial dance. With her pole instructor qualification from Spin City and experience, Kelly is well-equipped to guide you on your pole dance journey.

Join us in welcoming Kelly in the comments!

Bigger and Better: Our app's video uploading feature gets a boost!

We are excited to announce a new update to our app that allows you to upload VIDEO files up to 250 MB in size, an increase of 5 times the previous limit of 50 MB.

This update allows you to have a longer or higher quality videos in your journal.

We value your feedback and look forward to hearing your thoughts on this update.

Hey there!

Are you an aerial or pole instructor or studio looking to expand your reach and share your knowledge with students around the world? I've got just the opportunity for you!

I recently created an app, available for free on the App Store and Google Play, that helps pole and aerial enthusiasts track their progress and improve their skills. And I'm looking for instructors and studios like you to join me in collaborating and contributing exclusive content to the app.

If you're interested in learning more, check out our website at https://pdtribe.com/ or drop us a message on FB or through our contact page to schedule a video call with me. Let's work together to help pole and aerial enthusiasts achieve their goals!

As the year comes to a close, we wanted to take a moment to wish you all a very happy new year!

We know that this has been a challenging year for everyone, but we're grateful to have had the support and encouragement of our amazing PD Tribe community. As we look ahead to the year to come, we're excited to continue providing valuable resources and tools to help you improve your pole dancing skills and stay motivated.

We hope that the new year brings you health, happiness, and plenty of opportunities to shine on the pole.

Thank you for being a part of our community, and here's to a fantastic 2023!

#2023

We wanted to take a moment to wish you all a very happy Christmas!

We know that this has been a challenging year for everyone, but we hope that you're able to find some joy and peace during this holiday season. Whether you're spending time with loved ones or taking some time for yourself, we hope that you're able to make the most of this special time of year.

Thank you for being a part of our PDT community. We're grateful for your support and dedication.

Merry Christmas!

Today is International Crossword Puzzle Day, so we decided to create some crosswords with a pole dance and aerial theme. Please write your answers in the comments and let's see who can solve them first. No cheating!

Pole dancing is a fun and exciting way to get a full-body workout, but it's important to remember that safety should always be a top priority.

When practicing pole dancing at home, it's essential to make sure that your equipment is properly installed and secure. This means ensuring that your pole is properly anchored to the ceiling or floor, and that it can support your weight without wobbling or slipping.

In addition to having secure equipment, it's also important to have a safe and stable surface to dance on. This means making sure that your floor is free of tripping hazards, and that you have enough space to move and spin without hitting any obstacles.

Another crucial aspect of pole dancing safety is proper technique. Make sure to follow instructional videos and tutorials closely, and never attempt moves that are beyond your current skill level. If you're unsure about a move, it's always best to err on the side of caution and seek guidance from a certified instructor.

By taking the time to ensure that your home pole dance workouts are safe and secure, you can avoid injury and enjoy all the benefits of this exciting and challenging form of exercise.

Happy pole dancing!

During cold weather, as aerialists and pole dancers, you have to rely on warm clothing to help you properly warm up before your performances. This can include items such as sweatshirts, leggings, and gloves to help keep your muscles warm and prevent injury.

Wearing warm clothing during a warm-up is especially important in winter, as movements require a high level of flexibility and mobility. Cold muscles are more susceptible to strain and tears, so it's crucial to take the time to properly warm up before your workouts.

Additionally, warm clothing can also help you to be comfortable and focused during your performances. In cold weather, it's easy for the body to become tense and rigid, which can make it difficult to perform at your best. Wearing warm clothing can help you keep your muscles loose and relaxed, allowing you to move more freely and confidently.

Warming up and cooling down are essential components of any workout routine, and this is especially true for pole dancing. Proper warm-up and cool-down practices can help prevent injury and improve your performance on the pole.

When you warm up, your goal is to gradually increase your heart rate and prepare your muscles for the workout ahead. This can help prevent strains and sprains, and can also improve your range of motion and coordination. A good warm-up routine should include gentle stretches, light cardio, and specific exercises that target the muscles you'll be using in your pole dance workout.

After your workout, it's important to cool down to help your body recover and prevent muscle soreness. A cool-down routine typically involves gentle stretches and low-intensity movements, such as walking or jogging in place, to gradually lower your heart rate and help your muscles relax.

By taking the time to warm up and cool down before and after your pole dance workouts, you can protect your body from injury and support your physical and mental well-being.

Hey pole dancers!

We wanted to share with you our top 5 tips for achieving success in pole dancing. Here they are:

1. Start with the basics: If you're new to pole dancing, it's important to start with the fundamentals. This means learning basic moves, such as the pole sit and pole spin, and building a strong foundation of strength and coordination.

2. Practice regularly: To improve your pole dancing skills, you need to put in the time and effort. Make sure to practice regularly, setting aside dedicated time each week to focus on your technique and progress.

3. Listen to your body: Pole dancing can be physically demanding, so it's important to listen to your body and take breaks when you need them. If you're feeling tired or sore, take a step back and rest before continuing your workout.

4. Stay motivated: It's natural to have days where you don't feel like practicing, but it's important to push through and stay motivated. Set goals for yourself, and reward yourself when you achieve them to keep yourself motivated and on track.

5. Seek guidance: If you're unsure about a move or technique, don't be afraid to seek guidance from a certified instructor. They can provide valuable insights and advice to help you improve and reach your goals.

What is your favorite tip from this list? Do you have any other tips for achieving success in pole dancing that you'd like to share? Let us know in the comments!

Our app is finally released on Apple Store!
It was a long journey of development and hard work, especially being a solo founder.

The plans for this app are still in progress so stay tuned.

Don't hesitate to tell us any thoughts or wishes!

Welcome to the PDT app!

PD Tribe will be released on the Apple Store on the 23rd of September!
We are very excited and happy to share our project with the world.

Be the first to try PD Tribe App
– available on iOS
We are looking for pole dancers and aerialists to help us test our app. Please use the link and follow the instructions if you want to help us and try the app. Free download.
https://testflight.apple.com/join/1CO8cvSq
For help: [email protected]

Join the PD Tribe beta Available on iOS

GET INVOLVED!
We are wondering if you know someone amazing instructor we should reach out to and collaborate with.
Comment below if you have some idea!

How many times do you workout per week?

July 30th is known as World Friendship Day! A day to celebrate with your friends and to express your feelings to them.
Tag your pole body!

How your life changed with pole dance?
Tell us below

COMING SOON - Tag a friend who needs this app

pd.tribe updated their website address.