Science of Slink: The Evidence Based Pole Podcast with Dr. Rosy Boa

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: 

Are you struggling to stay consistent in your pole practice? In this episode, Dr. Rosy Boa explores the science of habits and goals and how they can help you build a sustainable routine. Learn why habits happen automatically, how cues play a role, and why nearly half of your daily actions are driven by routine. Discover how goals can support habit formation and how to create systems that stick. Plus, she shares practical tips to schedule, track, and celebrate your progress—all while keeping it fun and manageable.

Resources Mentioned:

5-day evidence-based pole reset: https://courses.slinkthroughstrength.com/5-day-challenge 

For more on motivation: "how to stay motivated as a home poler" https://www.slinkthroughstrength.com/science-of-slink-podcast/how-to-stay-motivated-as-a-home-poler

Citations:

Wood W, Neal DT. A new look at habits and the habit-goal interface. Psychol Rev. 2007;114(4):843–863. doi: 10.1037/0033-295X.114.4.843.

Neal DT, Wood W, Labrecque JS, Lally P. How do habits guide behavior? Perceived and actual triggers of habits in daily life. J Exp Soc Psychol. 2012;48:492–498. 

Gardner B, Lally P, Wardle J. Making health habitual: the psychology of 'habit-formation' and general practice. Br J Gen Pract. 2012 Dec;62(605):664-6. doi: 10.3399/bjgp12X659466. PMID: 23211256; PMCID: PMC3505409.

Ceceli, A. O., & Tricomi, E. (2018). Habits and goals: a motivational perspective on action control. Current Opinion in Behavioral Sciences, 20, 110-116.

Welcome back to another episode of Science of Slink! 

This week Dr. Rosy Boa sits down with Dr. Marcia Dernie and talks about all things movement, play, and pole. Dr. Marcia is a DPT, yoga teacher, powerlifter, and strongwoman. Marcia and Rosy discuss how embracing play fosters emotional regulation, social connection, and self-expression. They highlight the importance of community in movement practices, including how working out with others can enhance consistency and motivation. Marcia shares practical tips for strengthening your vestibular system through balance exercises, eye gaze training, and spinning practice. Plus, they discuss how vestibular health can vary based on life stages, like menopause or postpartum recovery.

Take care of your vestibular system! Incorporate balance exercises, try eye-gaze training, and don’t shy away from spinning practice. And rediscover the joy of play, connect with a supportive community, and embrace movement as a path to wellness. Don’t forget to share this episode with someone who inspires your movement journey!

Connect with Dr. Marcia:

Resources Mentioned:

Dr. Marcia Dernie’s book:

“Movement for Every Body”

Use code “BODY” for 35% off and free shipping (ends 12/31) 

https://www.northatlanticbooks.com/shop/movement-for-every-body/

Flying through pregnancy: https://www.spincityinstructortraining.com/product/flying-pregnancy-paperback/ 

Yoga for Pelvic Floor and Postpartum Health

https://www.northatlanticbooks.com/shop/yoga-for-pelvic-floor-and-postpartum-health/amp/

Vestibular Eye Gaze Exercises 

https://ahc.aurorahealthcare.org/fywb/x20521.pdf

Welcome back to another episode of Science of Slink! 

This week Dr. Rosy Boa explores the science and social aspects of pole dancing, focusing on how the practice can be inclusive for all body types. She discusses why it’s essential to find supportive instructors and environments that uplift, not shame, and acknowledge that experiences may differ for polers in larger bodies. She looks at the different physical challenges a plus size poler may face and gives her personal recommendations on poles and pole wear. From increased stickiness and skin sensitivity to heat management and grip aids, she shares practical tips to enhance pole practice for plus size polers. Safety is key, so she highlights research on heat-related risks and injury prevention, especially for those adapting to new physical loads. This episode breaks down the myths and challenges while celebrating pole dancing as an empowering practice for all.
Learn more and take class with Rosy online at https://www.slinkthroughstrength.com/

Citations:

Ann NY Acad Sci. 1977;301:128-138.

Dr. Rosy Boa dives into the science behind pole dancing, discussing the physical adaptations required for the sport. She clarifies the specific strength requirements for pole dancers, emphasizing the importance of specialized training over general fitness. Through examining recent studies, she highlights how pole dancing improves core, upper body strength, and grip strength, while identifying the need for anti-rotational strength, unilateral strength, and proper shoulder flexion. The podcast also offers insights into the unique physical and psychological benefits that come with pole dancing experience.

Chapters:

00:00 Introduction and Clarification

00:21 Common Misconceptions About Pole Dancing

00:41 Specific Physical Adaptations in Pole Dancers

02:33 Research on Pole Dancing Strength

03:39 Methods of Measuring Pole Strength

05:26 Studies on Pole Dance Training Effects

10:14 Psychological and Physiological Outcomes

12:58 Recommended Strength Training for Pole Dancers

18:36 Conclusion and Final Thoughts

Citations

Nicholas, J., Dimmock, J. A., Alderson, J. A., Donnelly, C. J., Jackson, B., Dimmock, J. A., ... & Donnelly, C. J. (2024). Exploring the psychological and physiological outcomes of recreational pole dancing: a feasibility study. Circus: Arts, Life, and Sciences, 2(2).