When it comes to pole dancing, proper alignment is crucial to avoid injuries and perform at your best. One area that requires particular attention is the wrist. The wrist is susceptible to injuries, making it essential to pay close attention to the alignment of your arm and the amount of grip strength you apply on the pole. In this article, we’ll delve into the importance of proper wrist placement in split grip and provide valuable insights on maintaining the correct alignment.
Incorrect placement of the arm while training, can cause many times serious injuries. Specifically, in Pole Dancing, the wrist is one of the most injury-prone parts of the body. This is why, we should be very careful with the alignment of the arm, as well as the amount of grip strength applied on the pole.
Understanding the Anatomy of the Wrist
The wrist consists of eight small carpal bones (scaphoid, lunate, triquetral, pisiform, trapezium, trapezoid, capitate and hamate), the two ends of the forearm (radius and ulna) and the metacarpal bones. There are also three main nerves, starting from the neck and running past the elbow and wrist to the hand (radial, median, ulnar).
Straight Line from Elbow to Wrist: Distributing Body Weight Effectively
In moves like handspring, butterfly, flag, etc. it is best to keep a straight line from the elbow to the wrist. This way, our body weight is evenly distributed and we don’t put too much pressure on the wrist joint. If you’re experiencing wrist issues, acupuncture can be an effective alternative for relief and improvement. Learn how you can enjoy exercise without the pain often associated with split grip in pole dancing in our article Achieve Pain-Free Aerial Exercise: The Power of Acupuncture.
Activating Core Muscles: The Role of Grip Strength and Proper Alignment
By forming a straight line from the elbow to the wrist,
- Our grip strength comes from the shoulder blade (scapula) and not from the wrist. This results in activating all of the muscles of the core body instead of using only one specific group, that of the forearm.
- We prevent prolonged hyperextension of the wrist, which might even lead to carpal tunnel syndrome.
Avoiding Hyperextension: Protecting Your Wrist Health
Therefore, try at all times to keep the wrist (medial wrist position) in straight alignment with the elbow, so that grip pressure is evenly distributed to the whole of the arm and not to a single angle.
Last but not least, make sure your training routine includes a series of muscle strengthening and stretching exercises for the wrist. Tendonitis can be one of the consequences of improper wrist position and usage. Discover more about tendonitis, its symptoms, and how you can address it by enhancing proper technique in pole dancing in our article Tendonitis: Causes, Symptoms, and Treatment
Find Balance and Strength with Proper Wrist Alignment in Split Grip
Proper alignment in split grip is not only essential for maximizing your performance but also for preventing injuries. During recovery or training, thermotherapy and cryotherapy can assist in managing pain and inflammation. By maintaining a straight line from your elbow to your wrist, you distribute your body weight evenly and activate all the muscles of your core. This approach reduces the strain on your wrist joint and minimizes the risk of conditions like carpal tunnel syndrome. Remember to prioritize proper alignment and consider incorporating wrist-strengthening and stretching exercises into your training routine for optimal wrist health.
Furthermore, for those looking to further enhance their technique in split grip, we recommend exploring the online pole dancing classes by OPEN DANCE ACADEMY. These classes can assist you in strengthening your knowledge of proper split grip usage and advancing your skills in pole dancing.
Great post.
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