Category: Pole At Home: Stretching

Splits Training Exercises – Felix Cane Style!

These stretches were advised specifically upon the request of Candy & Chrome by Felix Cane, world Champion Pole Dancer.

Candy & Chrome believe that stretching before and after pole dancing is essential, especially if you are hoping to achieve the splits.  That’s why we asked World Champion pole dancer, and winner of Miss Pole Dance Australia 2006 & 2008 how she got her amazing flexibility and what specific splits training exercises we can do to improve.

Basic rules of the stretches

Start by holding each stretch for 30 seconds at a time, then repeat two more times.  Complete the stretches three times a day, it’s a good idea to do this whilst watching T.V or whilst on the phone etc… so you are distracted from the pull.

Once mastered, increase your holding time to 1 minute each time, then a minute and a half etc.

Ideally, it’s a good idea to stretch the WHOLE body too, as the more flexible you become as a whole, the better your leg flexibility will be too.


1.   Sit on the floor with your legs stretched in front of you. Close your legs together. Flex your feet and lean as far forward as you can comfortably.  It is not necessary to push until it hurts, just until your muscles feel tight, and never bounce.  Hold for 30 seconds, then release.  Repeat 2 more times.

2.   Position yourself into a forward ‘lunge’, only with the top of your back foot along the floor.  Lower yourself down until you feel a pulling in your hip muscle. Twist your upper body inwards towards the bent knee just a smidge to strengthen the stretch.  Hold for 30 seconds, then release.  Progress to Stretch 3.

3.   From your above lunge position, push yourself backwards so that your ‘back leg’ is now bent underneath you and you are sitting on it.  Your ‘bent knee’ should straighten in the process.  Really straighten that front leg now and flex your foot.  Hold for 30 seconds, then release.  Go back to strectch 2 and repeat stretch 2 and 3 another two times on the right leg, then repeat the whole process on the left leg.

4.   Lie on your side with your legs straight, bodyweight resting on your bent arm.  Raise the upper leg as high as you can comfortable, and hold it with your outside arm (not the one you are resting your weight on!).  Hold for 30 seconds, then release.  Repeat another 2 times.  Repeat the process again on the other side.

5.   Lie flat on your back, legs straight.  Raise one leg as high as you can and hold it back with both hands, keeping it as straight as possible, flexing your foot.  Hold for 30 seconds, then release.  Repeat another two more times.  Repeat the process on the other leg.

6.   Sit on the floor with your legs in front of you as wide as you can.  Gently lean forwards until you feel it pull.  Hold for 30 seconds, then release.  Repeat another two more times.  You can utilise this stretch to incorporate arm stretches at the same time if you like.

We will be offering demonstrations of these stretches at all Candy & Chrome  Chester, as part of your pole dancing lessons.

Cooling-Down after Pole Dancing

learn to pole dance chester & north wales

What is ‘Cooling-Down’?

The purpose of warming-up is to prepare the body for rigorous activity, whereas cooling-down is to assist in recovery and to bring the body back to a pre-workout state.  Continue reading “Cooling-Down after Pole Dancing”