Follow-along five minute pole warm up on YouTube: https://www.youtube.com/watch?v=1GAP_7LDgo8In this episode of Science of Slink, Dr. Rosy Boa delves into the importance of warmups for pole dancers. She explains that warming up is crucial for reducing injury and enhancing performance. The discussion covers the types of activities to include in a warmup, such as increasing body temperature, improving circulation, and moving joints through their range of motion. Dr. Boa also highlights the importance of psychological preparation. She advises against incorporating flexibility training into warmups, recommending that such exercises be done separately. The episode is filled with insights drawn from scientific studies and practical experiences, offering a comprehensive guide to effective warmups for pole athletes.Are you a pole nerd interested in trying out online pole classes with Slink Through Strength? We’d love to have you! Use the code “podcast” for 10% off the Intro Pack and try out all of our unique online pole classes:<a href="https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true"> https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true</a> Chapter:00:00 Introduction to Warmups00:33 The Purpose of Warmups01:26 Evidence Supporting Warmups03:18 Components of an Effective Warmup06:13 Psychological and Neurological Preparation10:04 Flexibility Training: What to Avoid14:04 Conclusion and Final TipsCitations:Racinais S, Cocking S, Périard JD. Sports and environmental temperature: From warming-up to heating-up. Temperature (Austin). 2017 Aug 4;4(3):227-257. doi: 10.1080/23328940.2017.1356427. PMID: 28944269; PMCID: PMC5605167.  Safran, M. R., Garrett JR, W. E., Seaber, A. V., Glisson, R. R., & Ribbeck, B. M. (1988). The role of warmup in muscular injury prevention. The American journal of sports medicine, 16(2), 123-129.Malliou, P., Rokka, S., Beneka, A., Mavridis, G., & Godolias, G. (2007). Reducing risk of injury due to warm up and cool down in dance aerobic instructors. Journal of Back and Musculoskeletal Rehabilitation, 20(1), 29-35.Barengo, N.C Meneses-Echávez, J.F., Ramírez-Vélez, R., Cohen, D.D., Tovar, G., & Bautista, J.E.C. (2014). The Impact of the FIFA 11+ Training Program on Injury Prevention in Football Players: A Systematic Review. 2015. International Journal of Environmental Research and Public Health, 11(11), pp.11986–12000.<a href="http://www.ncbi.nlm.nih.gov/pubmed/25415209"> http://www.ncbi.nlm.nih.gov/pubmed/25415209</a>Cramer, J. T., Housh, T. J., Weir, J. P., Johnson, G. O., Coburn, J. W., & Beck, T. W. (2005). The acute effects of static stretching on peak torque, mean power output, electromyography, and mechanomyography. European journal of applied physiology, 93, 530-539.

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The Science of Warmups: Boosting Pole Dance Performance and Preventing Injury

Science of Slink: The Evidence Based Pole Podcast with Dr. Rosy Boa

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