As we come to the end of July, I can’t help but sit and wonder, where has the time gone? Somehow we’ve blinked and landed in the height of summer, and with it comes another fresh edition of the XPERT blog. Here in the UK, we’re either basking in glorious sunshine or dodging those classic British downpours, but one thing’s for sure: the days are longer, the air is warmer, and your body? It’s already halfway to warmed up. That makes now the ideal time to dive into your flexibility training – not because you ‘should’, but because your body is naturally more open to it. Increased heat can boost circulation, help to reduce the risk of injury and generally makes us feel a little more up for ‘doing stuff’ – which means it’s a great time to kick-start some
new habits. It’s summer, and whether you’re on the pole, in the air, or on the mat, it’s officially stretching season. But let’s pause here and be clear: this isn’t a guilt-trip for anyone who feels ‘inflexible’. Flexibility is not the measure of a good pole dancer or aerialist, and being able to execute flexy moves definitely isn’t the be-all and end-all of living life up in the
air. What I want to talk about today is more of a holistic approach to flexibility training – the kind that serves your body, your movement goals, and your long-term wellness, not just your Instagram feed.
Flexibility Isn’t Just Aesthetic, It’s Functional
In the world of pole and aerial, flexibility is often tied to the visual – the deep backbends, the oversplits, the picture-perfect lines. But at its core, flexibility is about functionality. The more you can comfortably move through space, the more options you have on your apparatus. Improved flexibility and overall mobility helps to make transitions between moves smoother, can require less muscular effort to get into certain positions, and can help to reduce the strain on your joints when you're working dynamically in the air. When you work on your overall flexibility and mobility, it can enhance your flow, endurance, and fluidity. Flexibility opens doors to creative exploration, allowing you to experiment with variations and transitions that may have felt previously out of reach. But, it’s important to remember that whilst improving your flexibility can ultimately look impressive, it’s not all about whether you can Rainbow Marcheko or Jade Split at the end of it. The real value in harnessing your flexibility is how it makes you feel, both on and off the apparatus.
A Holistic Approach: Strength, Stillness, and Self-Awareness
Flexibility training is most powerful when it’s approached with intention and balance – not just pushing into a stretch, but understanding why you’re doing it. A combination of active and passive stretching builds mobility that’s both strong and sustainable. After all, a lot of work we do on our pole and aerial apparatus is usually much more active than it is passive, so we need to train in a way that is optimized for the activities that we are actually doing. And as part of this, we really want to look at the ‘why’ behind what we’re doing, and on top of that, focus on the muscles we want to be engaging, and doing so in the right way, to yield the best results. This approach to your practice also fosters a stronger mind-body connection. When you slow down and pay attention to your breath, your alignment, and the sensations in your body, you're training more than just your muscles – you're retraining your nervous system to feel safe in those new ranges. This kind of stretching is less about ‘achieving’ and more about listening. Flexibility isn't a competition or a race – it’s a conversation with your body.
Heat, Hydration, and Helpful Habits
Just because it’s hot, doesn’t mean you can skip your pre-training prep. Much like all of your other pole and aerial training, you need to still commit to a proper warm up before taking on any stretching exercises. And, presuming you’ve managed to find a lovely sunny day to do your training, since we’re sweating more, hydration is key – flexibility isn’t just about how your muscles move, but how well they’re supported from the inside out. Don’t forget recovery. Stretching is a form of training, and your body needs rest and nourishment to respond well to it. Especially if you're working through tightness or imbalances, building a regular habit – rather than cramming it all into one big stretch session – will yield better results, lessen risk of injuries, and cultivate a more sustainable progress. For me? I love to focus on shorter, bitesize sessions which I know I can factor into my day, rather than trying to overcommit to hour-long stretching marathons which I simply don’t have time for (even if I’d like to pretend I do).
You’re Never ‘Too Inflexible’ to Begin
Let’s finish with some truth: there’s no starting flexibility level required to begin. You don’t have to be able to touch your toes, do the splits, or fold in half to ‘qualify’ for a flexibility journey. Much like if your mate was saying they’d like to start pole and aerial, but they need to ‘get stronger first’ – we all know that simply isn’t true, and you would tell them that in a heartbeat. When it comes to any skill, but in this case, flexibility: you just need a willingness to start. Every body is built differently, has its own history, and its own potential. What matters is how you feel in your body, not whether you can create the bendiest shapes in class.
So this summer, instead of chasing flexibility, consider cultivating it. Let the heat help you soften, let your breath guide you, and let your goals be grounded in self-care, not comparison. Your range will grow, but so will your confidence, awareness, and connection to your pole and aerial craft. Looking to deepen your flexibility practice and teaching skills? The XPERT Flexibility Flow course is available both online and face-to-face, so you can learn from anywhere in the world. Whether you’re training at home or teaching in a studio, this course is designed to support pole and aerial artists with safe, progressive flexibility techniques. So what are you waiting for? Come and join us to learn all the secrets you need to take yours, and your students, flexibility to the next level.