"Today, we’re doing spinning." - This announcement by the instructor makes many pole dancers' hearts both race and skip a beat.
Most of our beloved poles feature both static mode, meaning it doesn’t spin, and spinning mode, allowing the pole itself to rotate in both directions. Therefore, spinning is the art of executing spins, poses, and more on a pole in spinning mode.
How Does Nausea Happen During Spinning?
Some beginners may think pole dancing on spinning is easier, but appearances can be deceiving. Many underestimate how much spinning can overwhelm the vestibular system (balance sense) in the inner ear, which is responsible for balance and spatial orientation.
When you spin quickly, the fluid in the semicircular canals of your inner ear moves forcefully, but only slowly adjusts to motion. This delay causes your body to take time to register movement changes, and this fluid often keeps moving even after you've stopped. Your brain continues receiving signals that you’re spinning, even though you’re stationary.
At the same time, your brain receives visual information about your surroundings. When your eyes tell you that you're no longer moving, but your inner ear signals that you’re still spinning, a sensory conflict arises. These contradictory signals lead to dizziness and nausea—similar to seasickness.
Another phenomenon after rapid spinning is called nystagmus, where the eyes flicker uncontrollably, trying to adjust to sudden movement. This can also disturb balance and cause dizziness.
After my first spinning session, I felt sick for hours. So, I searched for helpful tips, which I’m sharing with you here:
Tip No.1 - Train Your Vestibular System
This may not be what everyone wants to hear, but to get rid of nausea and dizziness permanently, you need to train regularly with spinning. The trick is to gradually get used to spinning. Start with low momentum and short spins, gradually increasing. Give your body time to adapt to the new strain, taking breaks if needed. Over time, your brain will process signals from the inner ear better, reducing dizziness.
In spinning, it’s important to know that the closer your body is to the pole, the faster it spins. Incorporate wide poses periodically to take a break from spinning. Additionally, avoid ending spins abruptly; let them flow out slowly. This is essential for aesthetics and gives your brain time to process contradictory signals.
Tip No.2 - Jumping and/or Counter-Rotation
It might sound odd, but slight jumps and/or a counter-rotation between spins can help. Doing so can counteract the inner ear fluid's continued rotation, helping fight dizziness.
You can also switch sides regularly while spinning, which trains the often-neglected side as well.
Tip No.3 - Timing Your Meals
When you eat can greatly affect your well-being. A full stomach or fasting too long before training can throw off balance. Aim to eat a light, easily digestible meal about 1 to 2 hours before training, avoiding fatty or heavy foods that might further stress the stomach.
Tip No.4 - Breathing
During intense spins, many people unconsciously hold their breath, which can worsen dizziness. Be mindful of deep, even breathing, especially during and after spins. A steady supply of oxygen can prevent dizziness and improve overall well-being.
Tip No.5 - Avoid Eye-Spotting
In dance, like ballet, it’s often recommended to keep a fixed spot in sight while spinning. However, unlike dancers, pole dancers spin at much higher speeds. This makes it challenging for the muscles to spot a fixed point, potentially increasing nausea.
Tip No.6 - Ginger in All Forms
If you’ve spinned to hard, ginger is a tried-and-true remedy for nausea. Whether as tea, drops, or in raw form—ginger can help calm the stomach and reduce nausea. I always have candied ginger and concentrated ginger drops on hand. Just be cautious—when the ginger wears off, nausea might return if you’ve overdone it.
Tip No.7 - Anti-Nausea Patches and Bands
f you still experience dizziness or nausea despite all the tips, special anti-nausea patches or acupressure bands can help. They use specific pressure points or ingredients that alleviate nausea. This can be especially helpful for those with sensitive balance systems.
Spinning on the pole is a remarkable art form, but getting accustomed to the spins can be challenging initially. Dizziness and nausea are common but can be minimized with these tips, helping you enjoy the training. With patience and preparation, your balance will eventually become "spinning-proof," letting you fully enjoy the spinning movements.
In Summary
Spinning pole dance can feel thrilling and challenging, especially for beginners. While Static Mode keeps the pole stationary, Spinning Mode allows fluid moves and fast spins, making pole dancing more dynamic. But the fast rotation often challenges the inner ear's balance system, causing dizziness and nausea. The inner ear fluid slowly adjusts to motion, delaying rotation perception and causing orientation loss.
To handle this dizziness, regular training is key: gradually building up movements, taking breaks, and breathing steadily helps the body adapt. Other helpful tips like using ginger, anti-nausea patches, or bands offer quick relief from nausea. Avoiding “spotting” also helps, as the fast rotation makes it hard to focus on one point.
Overall, spinning takes patience and the right technique, but with these tips and good preparation, you can enjoy the training more and fully embrace the flowing movements.
Quellen:
Gravity Arts: https://gravityarts.ch/2020/07/04/spinning-pole-dance/
Akademie Sport und Gesundheit: https://www.akademie-sport-gesundheit.de/magazin/warum-wird-einem-schwindelig-wenn-man-sich-dreht.html#:~:text=Die%20Ursache%20ist%20die%20Tr%C3%A4gheit,Funktionsweise%20einer%20Wasserwaage%20zu%20vergleichen.
PoleSportshop: https://www.polesportshop.de/blog/schwindelanfaelle-an-der-spinning-pole/
The Pole Physio: https://www.thepolephysio.com/post/spin-pole-sickness
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