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

In this episode of 'Science of Slink,' host Dr. Rosy Boa explores the evidence-based research surrounding the question 'Can pole dance help you de-stress?' Dr. Boa reviews various studies on how exercise, particularly aerobic activities like freestyle pole dancing, interact with the body’s stress systems to reduce stress. Topics include the physiological mechanisms like the HPA axis, recommendations for effective exercise regimens, and the benefits of integrating creative elements and deep breathing. Rosy also highlights the challenges of staying active when stressed and provides practical tips for incorporating stress-relieving activities into your routine.

Citations Mentioned:

Chapters:

00:00 Introduction to the Science of Slink

00:32 The Stress-Relieving Power of Pole Dancing

01:11 Real-Life Experiences and Observations

05:25 Understanding the Science Behind Stress and Exercise

08:31 Effective Exercise Strategies for Stress Reduction

15:56 Incorporating Creativity and Deep Breathing

21:22 Final Thoughts and Encouragement

On this episode we're joined by Lauren McIntyre, a certified athletic trainer & clinical specialist at the NYU Langone Medical Center’s Harkness Center for Dance Injuries. (IG: @harknesscenterfordanceinjuries)

In this episode, we talk about: