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The Pole Physio The #1 experts in injury management of pole dancers and aerialists. Rehab with our online team 💜

Trunk rotation in our jamilla & it's effect on the shoulder 💪🏼Did you know that where our torso is facing in our jamilla...
21/10/2026

Trunk rotation in our jamilla & it's effect on the shoulder 💪🏼

Did you know that where our torso is facing in our jamilla will affect the load through our bottom pushing arm?

A roof-facing torso places the bottom arm into shoulder extension whilst a torso that faces across the room places the bottom arm in a position of horizontal extension/abduction.

The push from our bottom arm is primarily driven by our triceps, deltoids and pectoral muscles. Of particular note here is our scapula. In this move our scapula is actually sitting downward rotation, anterior tilt and retraction – an interesting combination not often seen in pole dancers. This position is controlled by our scapular protractors (serratus anterior & pectoralis minor) and upward rotators.

When the torso is facing towards the roof, the scapula and shoulder is in a harder position to control, so we encourage the torso to be facing at a slight angle across the room to improve control.

More info on this to come in tomorrow's post!

Learn more now - Link to The Pole Physio 'Anatomy of a Jamilla' blog available via the link in our BIO now 👏💜

Artwork by the incredible .creative 🎨

Jamilla by the amazing 🤩💈



Please Note: Sharing of this post to stories, friends and pole related FB groups is actively encouraged to share the knowledge and love. However all artwork is copyrighted and should not be reproduced without permission

Anatomy of a Jamilla - Anti-Rotation🤸🏽Did you know that without our abdominals we would fall sideways out of our jamilla...
21/10/2026

Anatomy of a Jamilla - Anti-Rotation🤸🏽

Did you know that without our abdominals we would fall sideways out of our jamilla??

Our abdominals play an important role in our jamilla. In addition to folding our body in half, that important role that is resisting the force of gravity, aka rotation in this case!

Our legs when extended make for fairly long levers that gravity pulls down on and it’s the job of our abdominal muscles to resist this force to keep us upright. This movement is primarily assisted by the obliques, with secondary assistance for the quadratus lumborum (QL) and adductor muscles. Big shoutout to our internal oblique on the side of the outside/top leg and external obliques of our inside (lower) leg that are working extra hard to keep us in position.

Key muscles utilised for this movement are our:

💜 Obliques
💜 Re**us Abdominus
💜 Quadratus lumborum
💜 Adductors

Learn more now - Link to The Pole Physio 'Anatomy of a Jamilla' blog available via the link in our BIO now 👏💜

Artwork by the incredible .creative 🎨
Jamilla by the amazing 🤩💈



Please Note: Sharing of this post to stories, friends and pole related FB groups is actively encouraged to share the knowledge and love. However all artwork is copyrighted and should not be reproduced without permission

18/10/2026

Want to strengthen and condition for your Jamilla OFF the pole? 💪🏼

Then join as she demonstrates a range of ABDOMINAL/HIP FLEXION strengthening exercises to work towards your Jamilla.

🤸🏽 Reverse Ab Curl
🤸🏽 Mountain Climbers
🤸🏽 Cross Over Mountain Climbers

Did you find this helpful? Then comment below 💜👇 And don't forget to tag .physio in your Jamilla conditioning videos!

17/10/2026

Check out this Jamilla tip with !

Today's tip is all about the lean back

If you're too upright in your Jamilla, you'll likely just fall out! It's much harder to work your legs against gravity instead of using gravity to help keep them there! 💜

So ensure you're leaning back as far as your Jamilla allows by sliding the bottom arm down the pole & controlling a straightening of the top arm with your biceps

Able to slide but lacking the top arm strength to control? Time to work on your pulling strength 💪🏼



A friendly reminder that a Jamilla requires a strong split grip tuck first and should ONLY be undertaken under the guidance of your instructor if they have deemed you ready for this trick. This information is general advice only and we are not liable for any injuries that may occur during training.

Anatomy of a Jamilla - Abdominal/Hip Flexion 🤸🏽To perform a jamilla, we require strong abdominal & hip flexion strength,...
16/10/2026

Anatomy of a Jamilla - Abdominal/Hip Flexion 🤸🏽

To perform a jamilla, we require strong abdominal & hip flexion strength, initially demonstrated by a tucking of the knees into chest (aka knee tuck)

The act of tucking our knees into our chest when entering a jamilla places our spine and hips into flexion and pelvis into posterior tilt, with this movement primarily controlled by our re**us abdominus, iliopsoas and the quadricep muscles.

It’s important than when performing our tuck and/or jamilla that we drive the bottom leg to our chest, utilising the grip of our lower hip to hold us in place and to reduce the weight in our arms. Our quadriceps then have the important role of keeping our legs straight when extending out into a jamilla.

Key muscles utilised for this movement are our:

💜 Abdominals - re**us abdominus, obliques
💜 Iliopsoas
💜 Quadriceps

Learn more now - Link to The Pole Physio 'Anatomy of a Jamilla' blog available via the link in our BIO now 👏💜

Artwork by the incredible .creative 🎨
Jamilla by the amazing 🤩💈



Please Note: Sharing of this post to stories, friends and pole related FB groups is actively encouraged to share the knowledge and love. However all artwork is copyrighted and should not be reproduced without permission

15/10/2026

Condition your Jamilla 🤸🏽

Trying to nail your jamilla for the first time? Check out these brilliant on the pole conditioning drills with to improve your strength & control! Suitable for all levels

Tag your pole conditioning buddies in the comments below! 👯



A friendly reminder that a Jamilla requires a strong split grip tuck first and should ONLY be undertaken under the guidance of your instructor if they have deemed you ready for this trick. This information is general advice only and we are not liable for any injuries that may occur during training.

Pole physio Pole dancer injury Pole dance injury prevention Pole rehab Aerialist physio Pole strength training Pole athlete Pole physiotherapy Pole conditioning

14/10/2026

Experiencing pain in your wrist during a Jamilla or split grip? Try out this handy tip with .

Whilst neither wrist position is ‘wrong’, placing the wrist in less ulnar deviation will often be more comfortable for the wrist and in turn will reduce pain.

There are also a range of reasons why you might be experiencing pain in your wrist, forearm, elbow or shoulder or the lower arm - all of which require the keen eye of an experienced therapist. Touch base with our online team & we will get you pain free in no time.

Appointments can be made via the link in our bio or website: www.thepolephysio.com 💜



A friendly reminder that a Jamilla requires a strong split grip tuck first and should ONLY be undertaken under the guidance of your instructor if they have deemed you ready for this trick. This information is general advice only and we are not liable for any injuries that may occur during training.

Pole physio Pole dancer injury Pole dance injury prevention Pole rehab Aerialist physio Pole strength training Pole athlete Pole physiotherapy Pole conditioning

Anatomy of a Jamilla - Scapulohumeral Stability 🤸🏽Did you know for our jamilla to be successful, we require active stabi...
12/10/2026

Anatomy of a Jamilla - Scapulohumeral Stability 🤸🏽

Did you know for our jamilla to be successful, we require active stability of both shoulder joints? Not only do our joints need to remain centered in the socket, but the surrounding muscles of the scapula play an important role in facilitating the jamilla movement!

When we lean back and semi straight the top arm, our rhomboids and trapezius work quite hard isometrically to resist a protraction of the scapula (forward collapse of the shoulder). And in our bottom arm, our scapula is actually sitting downward rotation, anterior tilt and retraction – an interesting combination not often seen in pole dancers. This position is controlled by our scapular protractors (serratus anterior & pectoralis minor) and upward rotators.

Key muscles utilised for this movement are our:

💜 Rotator cuff
💜 Serratus anterior
💜 Rhomboids
💜 Trapezius

Learn more now - Link to The Pole Physio 'Anatomy of a Jamilla' blog available via the link in our BIO now 👏💜

Artwork by the incredible .creative 🎨
Jamilla by the amazing 🤩💈



Please Note: Sharing of this post to stories, friends and pole related FB groups is actively encouraged to share the knowledge and love. However all artwork is copyrighted and should not be reproduced without permission

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