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Pole & aerial

Wrist care for pole dance, aerial hoop and silks, from a pole teacher.

Illustration of a smiling woman leaning out from a dance pole on a patterned mat, holding on with one hand and wearing patterned wrist wraps

Pole & aerial · 10 min read

Wrist Pain from Pole Dancing: Why It Happens and What Helps

A pole teacher's guide to why your wrists hurt on the pole, which grips and moves load them most, and what actually helps them settle and get stronger.

Illustration of a smiling woman with curly red hair beside a dance pole, adjusting patterned wrist wraps that sit low on her wrists

Pole & aerial · 6 min read

Wrist Wraps for Pole Dancing: How to Choose, Size and Wear Them

Where wraps should sit so your grip stays yours, which width and size to pick, how tight is right, and how to look after them, from a pole teacher who makes them.

Illustration of a smiling woman standing by a dance pole doing slow wrist circles with her fingers interlaced

Pole & aerial · 7 min read

A 10-Minute Wrist Warm-Up for Pole and Aerial

Twelve simple steps in ten minutes get your wrists and forearms ready for spins, hangs and handstands, with timings and a note on how each part should feel.

Illustration of a smiling woman sitting on a bench in a pole studio holding a light dumbbell for forearm work, with a water bottle beside her

Pole & aerial · 7 min read

Pole Conditioning for Stronger Wrists: A 6-Week Plan

A step-by-step wrist conditioning plan that takes fifteen minutes, two or three times a week, and prepares your wrists for handsprings, shoulder mounts and floorwork over six weeks.

Illustration of three women laughing together as they each hold a dance pole in their first pole class

Pole & aerial · 6 min read

Pole Dance for Beginners: Your Wrists in the First Month

Sore forearms, bruises and a grip that won't behave are all part of month one, so this guide explains what's normal, what isn't, and how to help your wrists keep up with your enthusiasm.

Illustration of a smiling woman sitting in an aerial hoop holding the top of the hoop, with aerial silks hanging beside her

Pole & aerial · 7 min read

Wrist Care for Aerial Hoop and Silks: Grip, Hangs and Conditioning

Hoop and silks are mostly hanging and pulling, so your forearms and grip do long shifts. This guide shows you how to hold on smarter, build grip endurance and look after your wrists.

Illustration of a woman in a beanie, hoodie and leg warmers rubbing her hands together beside a dance pole in a chilly studio with frosty windows

Pole & aerial · 6 min read

Training in a Cold Studio: Warming Up Your Wrists and Lower Back

Cold hands grip worse and cold backs feel stiff, so this is how to warm up, layer and stay warm between turns when your pole or aerial studio never quite heats up.