Stay Strong and Healthy: 5 Must-Follow Pole Dance Class Aftercare Tips

image with words: pole dance class after care tips

Congratulations! You’ve taken your first or hundredth sensual dance, pole, or yoga class and it’s left you feeling happy and a little exhausted. But if you’re anything like me, the day-after soreness kicks in and you’re wondering where you went wrong. Below are some ways to make it less dreadful.

Let’s first acknowledge that sensual movement, whether on or off the pole, is challenging. It looks easy to some but in reality, it recruits muscle groups that many people equate with a serious gym workout. (Pole dance is a workout. And I talked about it here.)

If you’ve taken a class with me, you know I generally offer aftercare tips as we close out the class. But just in case those suggestions evaporate as you get in your car, I have some aftercare tips to manage your soreness: 

  1. Drink something. Drink plenty of water to rehydrate your body. You’ve worked up a sweat during class and it’s important to replenish. Water, coconut water, or water enhanced with electrolytes are all good ideas. 
  2. Eat something. You never have to tell me twice to have a snack! It’s never a bad idea to nosh on a balanced post-workout meal or snack after the class. Some protein for muscle recovery, carbohydrates for energy replenishment, and healthy fats for satiety. A salad, smoothie, or tacos. (A favorite amongst those of us at the studio. We are in Texas, after all.)
  3. Move something. Spend some time stretching your muscles to prevent stiffness and promote flexibility. Focus on the areas that were worked during the class, such as your legs, hips, back, wrists, and shoulders. Some of our favorite day-after class moves are shoulder, neck, and hip rolls followed by a forward bend. Here’s a short stretch video to help you out.
  4. Get a massage. It doesn’t hurt to book a massage with your favorite massage therapist. Don’t have one? No worries. Use a foam roller or massage ball to release tension in your muscles. Give some extra love to your shoulders and back and of course, to any areas that feel tight or sore.
  5. Take a nap. We know, we know. You feel on top of the world right after class and want to do all the things. But you’ve got to allow your body some time to rest and recover. Listen to your body – take a nap. Sleep supports muscle repair and growth.

We’re not in the habit of telling you what to do but… Here’s the invitation or permission you might be seeking: After an especially intense class, avoid strenuous activities for the rest of the day and rest.

We are serious self care enthusiasts at Silk Studio. For many, taking class at Silk Studio is a great way to practice self care. How about keeping it going? Take care of yourself by engaging in activities that promote relaxation and happiness. My personal favorites are reading or listening to a book, taking an extra-long-and-extra-hot shower, or spending time with my favorite people.

On a more serious note, the best aftercare is injury prevention. Soreness is expected but pay special attention to any signs of discomfort or pain during and after the class. If you experience persistent pain or discomfort, please consult a healthcare professional for appropriate treatment and guidance.

Every body responds to movement differently. Remember to listen to your body and adjust your aftercare routine accordingly. 

As an instructor, I would love for you to practice sensual movement sustainably for the long term. A major key to reaping the mental, emotional, and physical benefits of your sensual movement practice is to slow down and listen to your body. 

See you in the studio (or virtually) soon!

– Nikki Sinamon

Want to join us for a drop-in class, series, or workshop? Explore our in-studio and virtual offerings:

dancer spinning on pole