In this episode, we tackle five prevalent myths in the pole dancing community that can hinder your progress and increase the risk of injury. We delve into the misconception of 'pole every day,' the inefficacy of repetitive trick attempts without variation, the myth of injury-free techniques, and the complexities of flexibility training. Additionally, we address the unrealistic expectation of linear progress in pole dancing. By incorporating scientific research and practical training strategies, we aim to help you train smarter and achieve your pole dancing goals more effectively.
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: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true
Chapters:
00:00 Introduction to Pole Dance Myths
01:16 Myth 1: More Pole Equals Better Performance
05:49 Myth 2: Repetition is the Best Way to Learn
09:34 Myth 3: Injury Prevention Through Perfect Technique
13:13 Myth 4: Flexibility Training Misconceptions
17:54 Myth 5: The Illusion of Linear Progress
25:44 Conclusion and Final Thoughts
Citations
Episode with Dr. Rob Grey on motor learning research: https://www.slinkthroughstrength.com/science-of-slink-podcast/the-science-of-learning-to-move
(Load & injuries) Greenspan S, Stuckey MI. Untangling risk factors including discipline-specific exposure for injuries in preprofessional and professional circus artists in the USA. BMJ Open Sport & Exercise Medicine. 2023;9:e001551. https://doi.org/10.1136/bmjsem-2023-001551
(PNF is better) Minshull, C., Eston, R., Bailey, A., Rees, D., & Gleeson, N. (2014). The differential effects of PNF versus passive stretch conditioning on neuromuscular performance. European journal of sport science, 14(3), 233-241.
This episode of Science of Slink: The Evidence-Based Pole Podcast features an engaging discussion with dance scientist Claire Farmer, who is currently working on her PhD in the biomechanics of dance. The conversation delves into her book, 'The Female Dancer: A Soma Scientific Approach,' which brings together research authors on topics ranging from hormone effects on dancers to gender dynamics in dance spaces. Claire and Rosy explore the importance of both scientific and somatic approaches to understanding dance, the misconceptions around strength training for dancers, and the societal and cultural factors affecting training and participation in dance.
Links:
Claire’s instagram: https://www.instagram.com/dancesci_claire/
Claire’s website: https://www.clairefarmer.co.uk/
Find the book: https://www.routledge.com/The-Female-Dancer-a-soma-scientific-approach/Farmer-Kindred/p/book/9781032466897
The 'Female' Dancer Podcast: https://open.spotify.com/show/2tuGJmkLEOrjvstw1tELQn
Chapters:
00:00 Introduction and Guest Introduction
01:03 Claire Farmer's Background and Research Focus
02:28 Discussion on Female Dancer Health and Hormones
07:15 Gender Dynamics in Dance and Pole
14:11 Strength Training for Dancers and Circus Artists
18:43 Building Confidence Through Strength Training
22:22 The Importance of Progressive Overload
25:06 Efficient Workouts and Microdosing Exercise
27:34 Understanding Soma Scientific
31:56 Exploring Somatic Practices and Lived Experiences
36:54 Conclusion and Further Resources
This episode discusses how to prepare your body for pole dancing without having access to a pole. Rosy, a certified pole strength and conditioning specialist and online pole dance teacher, shares insights into pole conditioning, differentiates it from cross training, and highlights common mistakes people make. Key points include the importance of periodization, avoiding overtraining, and specifics on various conditioning methods such as resistance training, isometrics, body weight exercises, flexibility training, balance training, and cardio conditioning.
Come dance with us! Use code “PODCAST” for $10 off your first month of Essentials of Slink! (Try a month of classes for the cost of a single drop in 👀) https://www.slinkthroughstrength.com/essentials-of-slink-home-pole-membership
Citation:
Hynes, J., & Turner, Z. (2020). Positive Visualization and Its Effects on Strength Training. Impulse (19343361).
00:00 Introduction and Overview
00:58 Understanding Conditioning vs. Cross Training
02:41 Common Mistakes in Pole Conditioning
05:52 Effective Conditioning Techniques
11:30 Additional Conditioning Tips and Conclusion
In this episode of the Evidence-Based Pole Podcast, the host delves into the concept of capacity, discussing its importance in pole dancing and life in general. The episode covers physical capacity, emotional well-being, and the impact of holistic stress on one's ability to perform and enjoy activities like pole dancing.
What to join us for an online class? Use the code “PODCAST” for $10 off your first month of Essentials of Slink! (Try a month of classes for the cost of a single drop in 👀)
https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true
00:00 Introduction and Episode Overview
00:32 Shoutout to Members and Community
01:12 Mental Health and Self-Care Strategies
03:09 The Pyramid of Pole: Capacity, Technique, and Artistry
05:52 Building Physical and Emotional Capacity
07:59 Fitness and Movement Requirements
12:08 Rest and Recovery: Beyond Sleep
16:49 Balancing Life and Pole Dance
18:44 Conclusion and Final Thoughts
Citations
Nagoski, E., & Amelia Nagoski, D. M. A. (2019). Burnout: The secret to unlocking the stress cycle. Ballantine Books.
Bukhave, E. B., Creek, J., Linstad, A. K., & Frandsen, T. F. (2025). The effects of crafts‐based interventions on mental health and well‐being: A systematic review. Australian occupational therapy journal, 72(1), e70001.
Related episodes:
Use code “PODCAST” for $10 off your first month of Essentials of Slink! (Try a month of classes for the cost of a single drop in 👀) https://www.slinkthroughstrength.com/essentials-of-slink-home-pole-membership
In this episode, we explore the concept of 'listening to your body' and its significance, especially for pole dancers. The discussion covers the senses of proprioception (body's position in space) and interoception (internal body signals), and how understanding these can improve both dance and daily life. Research on perceptual learning reveals that improving proprioception through focused training, even in neurodivergent individuals, is both possible and beneficial. Practical tips include balance training, tactile feedback, and removing visual inputs to enhance proprioceptive acuity. Additionally, members and listeners are thanked for their support, with details on joining online classes provided.
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: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true
Chapters:
00:00 Introduction to Listening to Your Body
01:34 Understanding Body Signals: Interoception and Proprioception
06:08 The Role of Neurodivergence and Hypermobility
07:26 Perceptual Learning: Enhancing Body Awareness
12:00 Practical Tips for Improving Proprioception
18:54 Conclusion and Class Information
Learn more about the vestibular system & balance: https://www.slinkthroughstrength.com/science-of-slink-podcast/how-to-do-spin-pole-without-getting-dizzy
Citations:
Aman, J. E., Elangovan, N., Yeh, I. L., & Konczak, J. (2015). The effectiveness of proprioceptive training for improving motor function: a systematic review. Frontiers in human neuroscience, 8, 1075.
Godde, B., Stauffenberg, B., Spengler, F., & Dinse, H. R. (2000). Tactile coactivation-induced changes in spatial discrimination performance. Journal of Neuroscience, 20(4), 1597-1604.
Gibson, E. J., & Walk, R. D. (1960). The" visual cliff". Scientific American, 202(4), 64-71.
Kapp, S. K. (2025). Sensory–movement underpinnings of lifelong neurodivergence: getting a grip on autism. Frontiers in Integrative Neuroscience, 19, 1489322.
In this episode of 'Science of Slink,' Dr. Rosy Boa revisits a previously aired discussion focused on the negative impacts of perfectionism, particularly in dance and movement. Dr. Boa highlights her personal journey of recognizing exhaustion and avoiding burnout, using it as a teaching moment for her audience. The episode delves into the definition and harmful effects of perfectionism, drawing from psychological research and personal anecdotes. Listeners are encouraged to be aware of perfectionistic tendencies and seek professional help if necessary. Tips for finding enjoyment in movement and restructuring goals to foster a healthier mindset are also provided. The episode stresses the importance of mental health and self-compassion in achieving sustainable, lifelong movement.
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: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true
Chapters:
00:00 Introduction and Episode Context
01:27 Thanking the Members
02:13 Perfectionism: An Overview
03:30 The Psychological Impact of Perfectionism
05:28 Perfectionism in Dance and Movement
18:22 Strategies to Combat Perfectionism
27:31 Conclusion and Final Thoughts
Sources:
-Frost, R. O., Marten, P., Lahart, C., & Rosenblate, R. (1990). The dimensions of perfectionism. Cognitive therapy and research, 14, 449-468.
-Further reading: https://www.psychologytoday.com/us/ba...
-"Canadian prima ballerina Karen Kain acknowledged that perfectionism meant that she enjoyed a very small percentage of her more than 10,000 professional performances" Flett et al 2014
-Hill, A. P., Mallinson-Howard, S. H., & Jowett, G. E. (2018). Multidimensional perfectionism in sport: A meta-analytical review. Sport, Exercise, and Performance Psychology, 7(3), 235.
-Hall, H. K., & Hill, A. P. (2012). Perfectionism, dysfunctional achievement striving and burnout in aspiring athletes: The motivational implications for performing artists. Theatre, Dance and Performance Training, 3(2), 216-228.
-Flett, G. L., & Hewitt, P. L. (2014). The perils of perfectionism in sports” revisited: Toward a broader understanding of the pressure to be perfect and its impact on athletes and dancers. International Journal of Sport Psychology, 45(4), 395-407.
Learn more about my memberships!
Essentials of Slink: https://www.slinkthroughstrength.com/essentials-of-slink-home-pole-membership
Science of Slink: https://www.slinkthroughstrength.com/science-of-slink-home-pole-membership
Not sure if you’d be a good fit? Take this quiz! https://www.slinkthroughstrength.com/online-pole-membership
In this episode of the Science of Slink podcast, Rosy is joined by Dr. Drew Best (@shreddy_professor), an assistant professor of biology at Massachusetts College of Liberal Arts. Dr. Best specializes in the study of human sweating. Together, they explore the evolutionary history, biological mechanisms, and practical aspects of sweating, especially in relation to physical activities like pole dancing. They discuss the differences between eccrine and apocrine sweat glands, how humans have adapted to high heat environments, and the genetic and acclimatization factors that influence sweating. Dr. Best offers practical tips for managing excessive sweating, including pre-cooling methods and the use of antiperspirants. The episode underscores the importance of movement in human evolution and biology, making it a must-listen for both fitness enthusiasts and anyone interested in the science behind sweating.
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: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true
Chapters:
00:00 Introduction and Episode Overview
00:25 Exciting Announcement: Essentials of Slink Membership
01:38 Meet Dr. Drew Best: The Science of Sweating
03:14 The Evolution and Function of Sweat Glands
11:30 Human Adaptations to Heat and Sweating
17:23 Practical Tips for Training in the Heat
18:22 Optimizing Recovery in Hot Environments
18:51 The Role of Electrolytes and Sports Beverages
20:08 Understanding Sweat Loss and Sodium Replacement
22:57 Dietary Influences on Sweating
26:11 Individual Variation in Sweating
28:19 Managing Excessive Sweating
33:45 The Uniqueness of Human Sweating
35:19 Final Thoughts and Call to Action
Links:
Join Essentials of Slink now! Use code “ESSENTIALFOUNDER” for a $5 off discount for the life of your membership (expires Sept 1 2025) https://www.slinkthroughstrength.com/essentials-of-slink-home-pole-membership
Dr. Best’s Google scholar: https://scholar.google.com/citations?hl=en&user=ViuK774AAAAJ
Join the Essentials of Slink waitlist: https://mailchi.mp/slinkthroughstrength.com/essentials-of-slink
In this episode of the Science of Slink podcast, host Dr. Rosy Boa engages in an enlightening conversation with researcher and pole dancer Nadia Ahadi (@psychpoleogy on IG) from the Melbourne School of Psychological Sciences, The University of Melbourne, Melbourne. They delve into Nadia's recent qualitative study on body image among competitive women pole dancers, discussing key findings such as the emphasis on body functionality over appearance, the sense of community within the competitive pole space, and the role of autonomy and self-expression in empowerment. The episode also touches on the challenges of standardizing skill levels in pole dance, the complexities of body comparisons, and the impact of competition environments on body image. Nadia's insights draw from her own experiences as a pole dancer and her academic work at the University of Melbourne.
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: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true
Chapters:
00:00 Introduction and Episode Overview
00:23 New Membership Announcement: Essentials of Slink
02:11 Introducing Nadia Ahadi and Her Research
02:42 Nadia's Background in Pole Dancing and Research
05:12 Exploring the Competitive Pole Dance Scene in Australia
10:23 Research Methodologies and Theoretical Frameworks
22:13 Key Findings: Body Functionality and Community Support
37:46 Empowerment Through Autonomy and Personal Agency
44:25 Conclusion and Final Thoughts
In this episode of 'Science of Slink,' Dr. Rosy Boa addresses common misconceptions about the role of the Latissimus Dorsi (lats) muscles in pole dancing. She explains the anatomy and function of the lats, debunks myths about their role in overhead movements, and offers tips on when and how to effectively train these muscles. Essential for pole dancers, the episode also covers related topics like muscle contraction, scapula stabilization, and potential causes of pain from tight lats. Dr. Boa recommends resources and exercises for better shoulder mechanics and performance in pole dancing.
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: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true
Chapters:
00:00 Introduction and Episode Overview
01:14 Common Misconceptions About Lats
01:52 Understanding Muscle Function
03:15 Anatomy of the Lats
05:50 Lats in Pole Dancing
07:36 Scapula Mechanics and Misconceptions
11:03 Training and Flexibility Recommendations
15:18 Conclusion and Further Reading
Citations:
Bhatt CR, Prajapati B, Patil DS, Patel VD, Singh BG, Mehta CD. Variation in the insertion of the latissimus dorsi & its clinical importance. J Orthop. 2013 Mar 7;10(1):25-8. doi: 10.1016/j.jor.2013.01.002. PMID: 24403744; PMCID: PMC3768243.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3768243/
Miniato MA, Mudreac A, Borger J. Anatomy, Thorax, Scapula. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538319/
Paksoy, A., Akgün, D., Gebauer, H., Karczewski, D., Lacheta, L., Tokish, J. M., ... & Moroder, P. (2024). The latissimus dorsi creates a dynamic track for the inferior angle of the scapula during arm abduction in humans. Journal of Orthopaedic Surgery and Research, 19(1), 193.
Pouliart N, Gagey O. Significance of the latissimus dorsi for shoulder instability. I. Variations in its anatomy around the humerus and scapula. Clin Anat. 2005 Oct;18(7):493-9. doi: 10.1002/ca.20185. PMID: 16092134.
Links:
Learn more about join the Science of Slink membership www.scienceofslink.com
Join the Essentials of Slink waitlist! https://mailchi.mp/slinkthroughstrength.com/essentials-of-slink
Use the code “TURNINGTHREE” for 25% off any drop in class: https://www.slinkthroughstrength.com/online-pole-dancing-classes-sign-up
In this special anniversary episode of the Science of Slink podcast, host Dr. Rosy Boa celebrates the studio's third year by sharing personal reflections, milestones, and statistics. She discusses the inspiration behind founding the studio, emphasizing evidence-based practice and the joy of freestyle movement. Dr. Boa also talks about the evolution of the studio's offerings, including the shift to incorporating class recordings and a focus on building a supportive community. She highlights upcoming changes such as new class times for European participants and the introduction of a new membership tier, Essentials of Slink. The episode ends with a heartfelt thank you to the community and an invitation to celebrate together through special classes and discounts.
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: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true
Come celebrate with us!
Join the Essentials of Slink waitlist! https://mailchi.mp/slinkthroughstrength.com/essentials-of-slink
Use the code “TURNINGTHREE” for 25% off any drop in class: https://www.slinkthroughstrength.com/online-pole-dancing-classes-sign-up
Sign up for community flow: https://slinkthroughstrength.as.me/schedule/25a67bd1/?appointmentTypeIds[]=36431762
ALL your dance requests for the past three years: https://open.spotify.com/playlist/4fyKhVnpysNmP7EUNvgldY?si=01a2fc1e5f624ecb
Chapters:
00:00 Introduction and Anniversary Celebration
01:15 Founding the Studio: The Short and Long Answers
01:34 The Importance of Evidence-Based Practice and Freestyle Movement
04:51 Music and Playlists: A Curated Experience
07:07 Teaching Hours and Student Milestones
09:02 Changes and Learnings in Business Approach
16:00 Upcoming Classes and Membership Options
18:50 Building an Online Community
21:44 Conclusion and Special Offers
In this episode of 'Science of Slink,' Dr. Rosy Boa delves into what every pole dancer should know about exercising in extreme heat. Key topics include the physiological adaptations to heat acclimatization that typically occur within two weeks, the symptoms and handling of heat exhaustion versus heat stroke, and specific risk factors such as dehydration and medications. She also shares practical tips for pole dancers, such as managing equipment and grip issues, staying hydrated, and taking frequent breaks to avoid heat-related illnesses. Emphasis is placed on listening to one's body, recognizing the varied individual responses to heat, and prioritizing safety over performance.
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: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true
Chapters:
00:00 Introduction and Episode Overview
01:45 The Science of Sweating
02:54 Heat Acclimatization in Athletes
06:52 Physiological Adaptations to Heat
11:27 Recognizing and Preventing Heat Exhaustion and Heat Stroke
18:06 Risk Factors for Heat-Related Illnesses
24:34 Pole Dancing in Hot Conditions
29:52 Final Tips and Recommendations
Citations/further reading:
Mayo Foundation for Medical Education and Research. (2023, April 6). Heat exhaustion. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20373250
Howe, A. S., & Boden, B. P. (2007). Heat-related illness in athletes. The American journal of sports medicine, 35(8), 1384-1395.
Nobel, G., Tribukait, A., Mekjavic, I. B., & Eiken, O. (2012). Effects of motion sickness on thermoregulatory responses in a thermoneutral air environment. European journal of applied physiology, 112, 1717-1723.
Périard, J. D., Racinais, S., & Sawka, M. N. (2015). Adaptations and mechanisms of human heat acclimation: applications for competitive athletes and sports. Scandinavian journal of medicine & science in sports, 25, 20-38.
Sawka, M. N., Leon, L. R., Montain, S. J., & Sonna, L. A. (2011). Integrated physiological mechanisms of exercise performance, adaptation, and maladaptation to heat stress. Compr Physiol, 1(4), 1883-1928.
In this episode of 'Science of Slink,' hosted by Dr. Rosy Boa, the focus is on the details of dancing in pole heels, a theme for June 2025. Dr. Boa outlines essential tips for choosing the right shoes, including the benefits of platforms, the significance of a sturdy stiletto, and the importance of proper shoe fit. She delves into the mechanics of balance, the challenges posed by the additional weight of heels, and strategies to avoid foot cramps. Additionally, Dr. Boa emphasizes the importance of acknowledging the roots of pole dancing in strip clubs and supporting sex workers, highlighting her studio's monthly contributions to various support organizations. Lastly, practical advice is offered on warming up properly to prevent foot cramps and ensuring better performance while dancing in heels.
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: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true
Chapters:
00:00 Introduction and Theme Announcement
00:51 Acknowledging the Roots of Pole Dancing
01:49 The Mechanics of Dancing in Heels
06:16 Choosing the Right Pole Heels
12:47 Preventing Foot Cramps and Injuries
16:19 Addressing Bunions and Final Thoughts
Citations:
More information on the intrinsic muscles of the foot
Card, R. K., & Bordoni, B. (2023). Anatomy, Bony Pelvis and Lower Limb, Foot Muscles. In StatPearls [Internet]. StatPearls Publishing.
Despite popular belief there is no strong scientific evidence that shoes or high heels cause bunions.
Nix, S. E., Vicenzino, B. T., Collins, N. J., & Smith, M. D. (2012). Characteristics of foot structure and footwear associated with hallux valgus: a systematic review. Osteoarthritis and cartilage, 20(10), 1059-1074.
Not even if you dance in shoes (including pointe shoes!).
Kennedy, J. G., & Collumbier, J. A. (2008). Bunions in dancers. Clinics in sports medicine, 27(2), 321-328.
Bunions seem to be mostly genetic.
Coughlin, M. J., & Jones, C. P. (2007). Hallux valgus: demographics, etiology, and radiographic assessment. Foot & ankle international, 28(7), 759-777.
Hannan, M. T., Menz, H. B., Jordan, J. M., Cupples, L. A., Cheng, C. H., & Hsu, Y. H. (2013). High heritability of hallux valgus and lesser toe deformities in adult men and women. Arthritis care & research, 65(9), 1515-1521.
Piqué-Vidal, C., Solé, M. T., & Antich, J. (2007). Hallux valgus inheritance: pedigree research in 350 patients with bunion deformity. The Journal of foot and ankle surgery, 46(3), 149-154.
In this episode of the Science of Slink podcast, Dr. Rosy Boa explores the question, 'What is the hardest pole dance move?' She explains that the answer depends on various factors such as individual physiology, training background, and specific adaptations. Dr. Boa discusses different challenging pole moves categorized by flexibility, strength, and athleticism, emphasizing the importance of specialized training. She also offers insights for hobbyist pole dancers on achieving impressive performances without extreme movements, and provides encouragement for those pursuing advanced techniques.
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: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true
Citations:
Hawley, J. A. (2002). Adaptations of skeletal muscle to prolonged, intense endurance training. Clinical and experimental pharmacology and physiology, 29(3), 218-222.
Izquierdo, M., Häkkinen, K., Gonzalez-Badillo, J. J., Ibanez, J., & Gorostiaga, E. M. (2002). Effects of long-term training specificity on maximal strength and power of the upper and lower extremities in athletes from different sports. European journal of applied physiology, 87, 264-271.
Chapters:
00:00 Welcome to Science of Slink
00:19 What is the Hardest Move in Pole Dance?
01:17 Specificity of Training and Adaptation
05:33 Flexibility moves
08:26 Strength moves
10:51 Power moves
14:12 Impressive (but not necessarily difficult) moves for Performances
16:56 Final Thoughts and Encouragement
In this episode of the Science of Slink podcast, Dr. Rosy Boa delves into the intricacies of learning pole dance at home. With a background in pole dance since 2012 and instruction since 2018, she brings extensive experience and scientific insights to the discussion. The episode covers the effectiveness of home-based exercise supported by recent research, methods to maintain motivation, and strategies to avoid common injuries. Dr. Boa shares her 'pyramid of pole' framework to guide beginners through physical conditioning, technical learning, and artistic expression. The episode also explores how to adapt training routines to home environments, addressing space limitations, flooring types, and unique home dynamics like pets or kids. Finally, Dr. Boa highlights the importance of appropriate movement levels and offers specific recommendations for home pole dance practice, urging listeners to be patient and consistent in their training.
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: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true
Citations:
McDonagh, S. T., Dalal, H., Moore, S., Clark, C. E., Dean, S. G., Jolly, K., ... & Taylor, R. S. (2023). Home‐based versus centre‐based cardiac rehabilitation. Cochrane database of systematic reviews, (10).
Schutzer, K. A., & Graves, B. S. (2004). Barriers and motivations to exercise in older adults. Preventive medicine, 39(5), 1056-1061.
Lee, J. Y., Lin, L., & Tan, A. (2019). Prevalence of pole dance injuries from a global online survey. The Journal of sports medicine and physical fitness, 60(2), 270-275.
Nicholas, J., Weir, G., Alderson, J. A., Stubbe, J. H., Van Rijn, R. M., Dimmock, J. A., ... & Donnelly, C. J. (2022). Incidence, mechanisms, and characteristics of injuries in pole dancers: a prospective cohort study. Medical problems of performing artists, 37(3), 151-164.
Dang, Y., Chen, R., Koutedakis, Y., & Wyon, M. A. (2023). The efficacy of physical fitness training on dance injury: a systematic review. International journal of sports medicine, 44(02), 108-116.
Ambegaonkar, J. P., Chong, L., & Joshi, P. (2021). Supplemental training in dance: a systematic review. Physical Medicine and Rehabilitation Clinics, 32(1), 117-135.
Bohm, S., Mersmann, F., & Arampatzis, A. (2015). Human tendon adaptation in response to mechanical loading: a systematic review and meta-analysis of exercise intervention studies on healthy adults. Sports medicine-open, 1, 1-18.Chapters:
00:00 Introduction to the Science of Slink Podcast
02:24 The Benefits of Home-Based Pole Dance Training
06:54 Building Physical Capacity for Pole Dance
08:23 Cross Training and Injury Prevention
14:09 Considerations for Home Pole Dancers
18:00 Recommendations for Beginners
21:20 The Science of Slink Membership
23:21 Conclusion and Final Thoughts
In this episode of 'Science of Slink,' host Rosy is joined by Dr. Olivia Walch, CEO of Arcascope and author of 'Sleep Groove,' to discuss the importance of circadian rhythms and sleep hygiene. Olivia shares her journey from being a 'sleep gremlin' in college to becoming a researcher focused on sleep regularity. They explore how light exposure affects circadian rhythms, the role of sleep in motor learning and recovery, and practical tips for improving sleep patterns. Olivia also dispels myths about chronotypes and emphasizes the significance of maintaining a consistent light-dark schedule for overall well-being and better athletic performance.
Get Olivia’s book: https://www.simonandschuster.com/books/Sleep-Groove/Olivia-Walch/9781524892951
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: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true
In this episode of 'Science of Slink,' Dr. Rosy Boa offers an evidence-based guide to mastering spin pole. Covering crucial topics such as pole safety, spin control, body mechanics, spin directions, and managing dizziness, this episode is designed to benefit both beginners and experienced pole dancers. Dr. Boa also introduces the Science of Slink membership for those seeking comprehensive training and a supportive community. Tune in to learn essential tips and tricks to enhance your pole dance practice.
Previous episode that goes into more info on dizziness: https://www.slinkthroughstrength.com/science-of-slink-podcast/how-to-do-spin-pole-without-getting-dizzy
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: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true
Follow-along five minute pole warm up on YouTube: https://www.youtube.com/watch?v=1GAP_7LDgo8
In 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: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true
Chapter:
00:00 Introduction to Warmups
00:33 The Purpose of Warmups
01:26 Evidence Supporting Warmups
03:18 Components of an Effective Warmup
06:13 Psychological and Neurological Preparation
10:04 Flexibility Training: What to Avoid
14:04 Conclusion and Final Tips
Citations:
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. http://www.ncbi.nlm.nih.gov/pubmed/25415209
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.
In this Q&A episode of the Science of Slink podcast, Dr. Rosy Boa addresses listener questions about pole dancing, injury recovery, proper nutrition, the impact of environmental factors on performance, and the evolution of pole equipment. Key topics include self myofascial release and its effect on hamstring flexibility, optimal eating times for performance, new injury recovery guidelines emphasizing blood flow and activity, and the impact of body types on pole dancing performance. Dr. Boa also explores how temperature and grip strength affect pole dancing and provides training recommendations for general health and fitness.
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: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true
Chapters:
00:00 Introduction and Podcast Overview
00:38 The Science Behind Rolling Out Feet and Hamstring Flexibility
05:10 Pre and Post Workout Snacks
09:15 Injury Recovery: From RICE to PEACE and LOVE
12:41 Temperature and Pole Performance
15:46 Body Types and Pole Dancing
19:15 Optimal Weekly Training for Health
21:14 Understanding and Improving Grip Strength
25:03 Conclusion and Farewell
Citations
Fauris, P., López-de-Celis, C., Canet-Vintró, M., Martin, J. C., Llurda-Almuzara, L., Rodríguez-Sanz, J., ... & Pérez-Bellmunt, A. (2021). Does self-myofascial release cause a remote hamstring stretching effect based on myofascial chains? A randomized controlled trial. International journal of environmental research and public health, 18(23), 12356.
Dubois, B., & Esculier, J. F. (2020). Soft-tissue injuries simply need PEACE and LOVE. British journal of sports medicine, 54(2), 72-73.
Lenard, J. G., & Kalpakjian, S. (1991). The effect of temperature on the coefficient of friction in flat rolling. CIRP annals, 40(1), 223-226.
Lee, D. H., Rezende, L. F., Joh, H. K., Keum, N., Ferrari, G., Rey-Lopez, J. P., ... & Giovannucci, E. L. (2022). Long-term leisure-time physical activity intensity and all-cause and cause-specific mortality: a prospective cohort of US adults. Circulation, 146(7), 523-534.
In this episode of 'Science of Slink,' Dr. Rosy Boa delves into the neuroscience behind pleasure, particularly in the context of dance. She explains the hedonic system, how pleasure systems function, and the specific attributes that make dance so enjoyable. Dr. Boa also shares practical takeaways for dancers to enhance their pleasure in dancing, and announces upcoming Q&A episodes.
Chapters:
01:16 Understanding Pleasure Systems
02:36 The Neuroscience of Pleasure
12:57 Pleasure and Dance
19:30 Practical Takeaways for Dancers
22:49 Conclusion and Final Thoughts
Citations
Berridge, K. C., & Kringelbach, M. L. (2015). Pleasure systems in the brain. Neuron, 86(3), 646-664.
Kringelbach, M. L., & Berridge, K. C. (2017). The affective core of emotion: Linking pleasure, subjective well-being, and optimal metastability in the brain. Emotion Review, 9(3), 191-199.
Poikonen, H., Toiviainen, P., & Tervaniemi, M. (2016). Early auditory processing in musicians and dancers during a contemporary dance piece. Scientific Reports, 6(1), 33056.
Vander Elst, O. F., Vuust, P., & Kringelbach, M. L. (2021). Sweet anticipation and positive emotions in music, groove, and dance. Current Opinion in Behavioral Sciences, 39, 79-84.
Welcome to 'Science of Slink,' the evidence-based pole podcast with Dr. Rosy Boa. In this episode, Dr. Boa explores the concept of distributed creativity and its implications for improvisational dance. She shares personal experiences from her dance journey and the impacts of dancing with others versus dancing alone. Dr. Boa discusses foundational theories of distributed cognition and creativity and highlights key studies, including a 2020 paper by Leach and Stevens on relational creativity in dance. Join her for insights into how collective improvisation enhances quality and relevance in dance movements and stay tuned for information on upcoming online freestyle classes and community events.
Chapters:
00:00 Introduction to the Science of Slink
00:41 Personal Journey and the Impact of COVID-19
03:33 The Concept of Distributed Creativity
04:47 Exploring Distributed Cognition
08:46 Distributed Creativity in Dance
12:29 Research Findings on Improvisational Dance
16:51 Final Thoughts and Upcoming Events
Citations:
Hutchins E (1995).Cognition in the wild. Cambridge, Mass.: MIT Press. ISBN 978-0-262-58146-2.
Sawyer, R. K., & DeZutter, S. (2009). Distributed creativity: How collective creations emerge from collaboration. Psychology of aesthetics, creativity, and the arts, 3(2), 81.
Leach, J., & Stevens, C. J. (2020). Relational creativity and improvisation in contemporary dance. Interdisciplinary Science Reviews, 45(1), 95–116. https://doi.org/10.1080/03080188.2020.1712541