Soma System very graciously provided me with their Full Body Complete Soma System Package, and I have really enjoyed testing each of their items!! I think that we, as pole dancers (and aerialists) are pretty used to being sore: whether it is the latest bruise or burn, or our knotted shoulders and tight hamstrings, we are almost all in some state of physical disrepair. And that totally impacts your ability to perform at your best level!
You can read a little more about Soma System’s philosophy here: http://somasystem.com/our-philosophy/ The great thing about Soma System’s tools are that they allow you to work on your body at home. Through using their products, with their guidelines, you can begin to work out the knots that are robbing you of your full strength and ability. I would LOVE to get the chance to take a workshop in person, but Soma has some really helpful videos on YouTube, as well as great written tutorials on their website. Below is a breakdown of each of their tools and how they can work for pole dancers!
The Roller Squad:
The Roller Squad is this mitt-like tool that is used for massaging tension out of areas like your pecs, quads, soles of the feet, trapezoids, calves, and more! The tool fits well across the palm of your hand – the silver balls face outward and are used as the massage points. They roll as you move the tool around!
I used this on the tops of my shoulders to help work out the super stubborn knots that I have in that in my trapezoids, and I have also used it on my forearms to loosen them when they start to feel locked up. It’s a nice feeling to rub it in long strokes, like down your arm, and if you put pressure behind it, you can really feel it in your knots! The plastic holders for the metal balls can be a bit scratchy on the skin sometimes, so I would recommend either not pressing too hard as you make your strokes, or wearing clothing that covers the area when you do the massage.
You can find some excellent exercises for this tool here:
Oh, my. I LOVE the Double-Track Roller This bad boy is soft on the outside, firm on the inside, and makes a great tool to work on the muscles on either side of your spine! My boyfriend and I have used it to help massage each other when we’re both feeling achy, and it’s his favorite! This is a great one to use on your own, too – you can lay on the tool and move around to manipulate it into the right areas. I love it to help release my entire back.
Soma System has some great exercises in their written tutorial section, with options for your neck, back, forearms, and even legs! You can view those here:
You can also check out their helpful video, too, which shows some exercises being done through a glass surface – it allows you to see how the tool works on the specific areas:
(note: the tool in the video may be an older version – the one that I have is entirely coated in the orange foam)
The Big Orange is an ideal transition tool between softer massage options and firmer options. It’s inflated, so it has some give to it, and it’s larger than the other items. You can use it on hips, feet, shoulders, pecs, etc. I find it easier to use on my own, i.e. trapping it between the floor and my body, than to use with a partner, but that’s me.
Here’s a quick little video on one of the uses – the technique shown can be applied to other areas of the body, too:
And, here’s another video, which has a series of exercises (featuring some assistance from a yoga block – or maybe it’s a brick, I can’t tell): http://www.youtube.com/watch?v=j04GooBG-ik
This is one of those tools that can hit some of the most neglected areas for pole dancers: hips and hip flexors! Sure, we work to strengthen them, but how the heck do you STRETCH them?? There are some great examples of exercises on the Soma System website:
Myofascial Five Pack:
Oooooh these make me squeal! The Myofascial Five Pack is made up of five plastic balls in different sizes, which allow you to really pinpoint areas of need. Holy crap, do they work! I use them to work out stubborn knots, and while they generally elicit terrible noises from me, they do help! My boyfriend has used them on me, when I ask for his help on working out knots, and it’s sweet, sweet torture. You can also use these on your own, obviously.
The largest ball has more give to it, but the smaller ones are all harder and provide more focused pressure. They’re amazing for addressing deep tension in a variety of areas. There are some diverse exercises on Soma System’s website, including a rotator cuff massage!! You know that’s perfect for pole and aerial!
Soma Foam Support:
The Soma Foam Support is a small foam roller, about a foot long and 4 inches in diameter. It’s used as support while working with other tools, but you can use it as a traditional foam roller, too. It’s just not as large as most rollers (but, hey, that’s great for travel!!). Like all foam rollers, it can help you to stretch and increase mobility, which is WONDERFUL for pole dancers and aerialists! Foam rollers can open up your quads like nothing else, for example! I love it for that.
Here are a handful of exercises for the Soma Foam Support (of the foam roller variety):
The Focus Roller is a nifty tool that helps to pinpoint areas in need of release. I found it easiest to use with my boyfriend – he would use it to apply focused pressure along my back and neck, but they recommend using it on the chest, too! Unfortunately, there are no videos or tutorials yet for this tool.
The Spiky Life Mat:
Okay, so this one is unusual and intense! The Spiky Life Mat is pretty much what it sounds like: a mat covered in tiny, spiky points (over 6,000 of them!) – I wasn’t sure what to think of this, especially when it came to how to use it – there aren’t any clear tutorials available online, but the Soma System store explains that it’s to help release tension in the areas where your body is in contact with the mat. You can lay on it in different positions and allow the points to work their magic. In my tests, I wasn’t quite sure how it was working for me, but it seems to increase blood flow to the areas in contact with the spikes – or maybe it’s simply increasing energy flow in the area! Here are a couple more sample photos, as examples of positions you can take with it:
Spiky Life Belt:
This is a smaller version of the mat above. The Spiky Life Belt is used like the mat, but on smaller areas of the body. You can also use it in conjunction with other Soma tools, like the Soma Foam Support. Again, for me, it seemed to increase a flow of something to the areas it touched – whether it was blood or energy, I am not sure, but the spikes can be a bit startling at first – you just have to go with it.
While there are no written tutorials on this tool, there IS a video!
You can pair this with the Soma Foam Support for a number of exercises, including a great one for your lower back!
In addition to selling tools individually, Soma System also offers kits and packages, if you prefer to purchase more than one item! Here’s a breakdown of each option:
Roll & Go:
Roll & Go is Soma’s smallest kit, with just two items. According to their website, it was originally designed for tennis players – and you know that’ll translate well to pole dancers, with all of those sore forearms! It pairs the Roller Squad and the larger, squashier ball from the Myofascial Five Pack, into a combination that can help you restore circulation and release your tight areas (respectively). There is no exact tutorial on how to use the kit together, but by checking out the earlier, individual tutorials, you can work some stuff out! And, the website lists some info on the shopping page for the kit!
The Basic Soma System Package:
This is an excellent option for people who want to invest, but may not be able to afford the full package! The Basic Soma System Package includes the Big Orange, the Roller Squad, the Soma Foam Support, the Myofascial Five Pack, and TWO of the Double-Track rollers. It’s recommended for all levels, and specifically for athletes (or anyone stuck in an office).
Full Body Complete Soma System Package:
The Full Body Complete Soma System Package is the comprehensive package of ALL of Soma’s tools! If you’re super into the system and have the cash, it’s totally worth it! It contains 10 of their tools: the Spiky Life Mat, the Spiky Life Belt, the Focus Roller, the Big Orange, the Roller Squad, the Soma Foam Support, the Myofascial Five Pack, and TWO of the Double-Track rollers. Mine came packaged in a cute little orange duffle bag, too! Makes for very easy transportation of everything!
Office Worker Sequence Tutorials
In addition to the tutorials on the Soma System website (which I liked in the relevant tool breakdowns), they also recently posted this great set of exercises specifically for office workers! It gives 11 tutorials, utilizing different tools, with office workers in mind, but you could easily use them at home, too!
There are also two videos on their YouTube channel, which breakdown the tutorials for the Office Worker sequences – the first is almost 15 minutes, and the second is around 5 minutes:
In summary, I think Soma System is a great set of tools for pole dancers and aerialists dedicated to doing self-body work. With regular practice, you can really work out the knots, increase energy, strength, and circulation to promote healing! I have found their tools to be really helpful, and I think that if I were more disciplined about using them every day (or after every class), I would have remarkable results. At the moment, I’ve been using them when I feel like I need them, but I think my results would improve if I create a regular routine with them (this is something I need to do in a lot of areas, not just with these tools). I also like that the items are mostly pretty easy to transport on their own – makes them great for those of us who travel! I’m excited to see Soma System add more tutorials, especially video lessons, online, too.
As I said at the beginning of my review, I also would REALLY love to take their workshops – I feel like it’d give me a better sense of how to do each exercise and get the most out of them. So, pole studios in SoCal: please bring them in for a workshop! If anyone attends their Pole Expo workshops, please let me know your thoughts!
As some of you may know, I got my split somewhat recently. I was looking back through old photos and actually found a photo of my split from a few months ago, which my boyfriend took at my request – I think I had wanted to chart my progress, but then never followed through on progression photos. However, I do have this side by side comparison:
I still have a lot of work to do: I want to get my hips squared and have an easier time with getting into the split overall, plus work on my right split and center splits. Right now, I can get into my left split with A LOT of warming up in class. It takes the right combination of stretches, plus some heat in the room, and probably some other factors (hydration, energy level, etc) to get my front leg to the floor. I am not super flexible in general, so to even get this far is a HUGE deal for me!
Since a few people have asked me what stretches I was doing to help with my progression, I put together a quick video of part of the warm up that we usually do in my Monday night class. (A good number of these are stretches from other classes, too – I’ve just found that Monday’s sequence warms me up the best.) Our usual warm up is 30-45 minutes long, and we go through exercises, movement, and stretching for the entire body – it’s the longest of any warm up, in any of my classes, but I love it – I feel more prepared and conditioned by it than some of the shorter, strength conditioning based warm ups that I do. I think this warm up works because of my specific body – I take FOREVER to warm up, even when I am not doing pole, and my asthma doesn’t play well with cardio-based warm ups. Not only do I have more split flexibility from this warm up, but my shoulder flexibility is noticeably better. I can’t hit a Scorpion stretch fully quite yet, but I can now roll through my shoulder in one part and reach across my chest in a twist to grab my foot, neither of which I could do before joining this class.
The video is made up of stills of the different stretches we do for legs. It doesn’t hit all of the movement we do in the warm up, nor does it show some of the other moves we do that I believe help with hip and lower back opening, but I think it’s an excellent sequence for leg stretching. I only work on my right side in the photos, but we repeat the sequence on the left (and the photos may be out of order from how we do it in class, I can’t remember). This is really for overall leg/hip stretching and conditioning, with a focus on side splits – I don’t hit everything we do for center splits – since I don’t have mine yet, I felt that focusing on the split I have gotten was more important when talking about my journey and progression.
We hold the stretches for longer than the video, obviously – it is a quick overview with basic directions. Please note that I am NOT a pole instructor or a personal trainer, so you assume responsibility when you try these on your own – do them at your own risk and only do what feels comfortable for your body. Not everyone has the same flexibility, and doing new stretches without proper guidance can be tricky, so ultimately, BE SAFE!
(And special thanks to my patient boyfriend, who is ever supportive of my crazy pole obsession – he served as photographer.)
I’m not flexible. That’s really no secret. I have a hard time with most tricks that require flexibility, and even with some tricks that require ordinary flexibility (i.e. shoulder flexi-ness). I stretch occasionally, but not nearly as often as I ought to. Recently, inspired by some of the polers I follow on Facebook (like www.facebook.com/sparrowhawkaerial), I bought ankle weights to work my middle splits.
Uh. That shit HURTS.
I had my boyfriend take a couple of photos of my stretches tonight, in hopes it can help me track my progress. I also am working on my regular splits, which are varying degrees of meh. My right is bad, but my left has some hope – it’s better than the right, anyway! The warm up that we do in my Monday class with Veronika has opened up my left split a bit more, and it’s definitely made me believe in the possibility of getting that split.
Here’s to deepening splits! Who has great tips for deepened flexibility, splits or otherwise? Would love to hear suggestions!! 🙂