The SneakyDeez journal

Wrist care from a pole teacher

Practical, honest guides for anyone who trains on their hands, from pole and aerial to handstands, lifting and long days at the desk.

Illustration of a smiling beginner sitting in a low aerial hoop above a soft mat while her coach stands beside her and points encouragingly

Latest · Starting pole & aerial · 8 min read

Aerial Hoop for Beginners: Your Hands and Wrists in the First Month

Sore palms, tired forearms and a grip that gives out early are all part of your first month on the hoop. Here's what's normal, what isn't, and how to help your hands keep up.

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Illustration of a dancer with long curly auburn hair kneeling on a blue mat in kneepads and clear platform heels, arching back in a body roll beside a dance pole

Pole & aerial training · 7 min read

Exotic Pole Floorwork in Heels: How to Look After Your Wrists and Knees

Knee slides, body rolls, floor spins and splits in heels put a lot through your wrists and knees. This is how a pole teacher sets floorwork up so it stays kind to both.

Illustration of a smiling woman with curly black hair in a bun holding a forearm plank on a mat in a sunny living room, with a home dance pole, a water bottle, a towel and a phone timer nearby

Pole & aerial training · 9 min read

A 20-Minute Home Pole Conditioning Session (Most of It Needs No Pole)

A timed 20-minute session for core, shoulders, back, glutes and grip that you can do at home without a pole, with wrist-friendly swaps for every move that loads the hands.

Illustration of a woman with a gym bag stepping through the door of a bright pole studio with crash mats under the poles while an instructor waves hello

Starting pole & aerial · 7 min read

How to Choose a Pole Studio: What to Look For Before You Book

The right pole studio makes your first year safer and a lot more fun. Here's what to look for, the questions to ask before you book, and the red flags to walk away from.

Illustration of a smiling woman with a short dark bob wiping a silver dance pole with a blue microfibre cloth in a bright living room, with a spray bottle and a folded cloth at the base of the pole

Pole & aerial training · 8 min read

How to Clean a Dance Pole: Chrome, Brass, Stainless, Powder-Coated and Silicone

A simple routine for cleaning any dance pole, which cleaner suits chrome, brass, stainless, powder-coated and silicone finishes, and why a clean pole grips better.

Illustration of a smiling woman with a blonde ponytail relaxing on a sofa after pole class, holding a towel-wrapped cool pack on her knee and a mug of tea

Pole & aerial training · 7 min read

Pole Kisses: Why Pole Dancing Bruises You and When a Bruise Needs Checking

Why pole kisses happen, where they usually show up, how to look after them, and the bruising signs that mean you should see a doctor instead of blaming the pole.

Illustration of a smiling woman with short dark hair sitting on a pink mat beside a dance pole in a relaxed seated stretch, with a water bottle and a folded towel next to her

Pole & aerial training · 9 min read

Can You Still Pole Dance With a Sore Wrist? What to Train While It Settles

A pole teacher's plan for the weeks your wrist needs a break: what to keep training, what to skip, when to get it checked and how to ease back in.

Illustration of a smiling woman with a high bun sitting cross-legged by a dance pole, rubbing grip aid into her palms while wearing black and white patterned wrist wraps low on her wrists

Pole & aerial training · 7 min read

Pole Grip Aids Compared: Which Type Suits Dry, Sweaty or Cold Hands?

A pole teacher's no-brands comparison of grip aid types, which suits dry, sweaty or cold hands, how pole finish and studio rules change things, and why wraps go on first.

Illustration of three smiling women in a bright studio, one holding a dance pole, one sitting in an aerial hoop and one holding pink aerial silks

Pole & aerial training · 9 min read

Pole vs Aerial Hoop vs Silks: Which Is Hardest on Your Wrists?

Pole, hoop and silks all ask a lot of your hands, but in different ways. This side-by-side guide shows where each one loads your wrists and how to get ready for whichever you love.

Illustration of two laughing women in their fifties, one with silver hair and one with grey-streaked curls, each holding a dance pole in a bright studio

Starting pole & aerial · 7 min read

Starting Pole Dancing After 40: A Kind, Practical Guide for Your Joints

It's never too late to start pole. This guide shows you how to look after your wrists, shoulders and joints, warm up well and recover kindly so you can keep coming back.

Illustration of a smiling pole instructor with a blonde ponytail holding a basket of folded patterned wrist wraps out to two students, one with long black hair and one older woman with grey hair, in a bright studio with dance poles

Starting pole & aerial · 6 min read

Wrist Wraps for Pole Studios: A Guide for Studio Owners and Instructors

A practical guide for pole studio owners and instructors on recommending wrist wraps, measuring a whole class, ordering together and keeping shared kit hygienic.

Illustration of a bearded man sitting on a gym bench thinking, next to a pair of black and white patterned wrist wraps, a pair of looped lifting straps and a soft wrist brace laid out in a row

Wrist supports & wraps · 6 min read

Wrist Wraps vs Straps vs Braces: Which One Do You Actually Need?

Wraps support the joint, straps help your grip and braces rest an injured wrist. This short guide helps you pick the right one for pole, lifting or recovery.

Illustration of a smiling woman leaning out from a dance pole on a patterned mat, holding on with one hand and wearing patterned wrist wraps

Pole & aerial training · 11 min read

Wrist Pain from Pole Dancing: Why It Happens and What Helps

A pole teacher's guide to why your wrists hurt on the pole, which grips and moves load them most, and what actually helps them settle and get stronger.