'Twas the Night befor Christmas ( A Pole Parody)

'Twas the night before Christmas, and all through the studio


Not a spaeker vibrating not even music on the radio,

The poles stationary and brassoed with care,

In hopes that polefessionals soon, would be there.

The turtle was nestled all snug in her shell

while visions of the river and escaping her cell

Me in my bathrobe and John in his shorts

just signed a petition to make pole fitness a sport

When out on Pratt street arose such a noise

I jumped on the sill to yell down at the boys

I ran down the stairs I flew like a flash

pushed open the door outside in a dash

Pole Control Studios sign glowing bright

gave off the luster of hartford daylight

when what to my beautiful eyes should appear

but a elf powered sleigh and pole dancing reindeer

with a young sexy driver so Diva and hood

I knew in a moment it was Holly Woods

faster than lightening her boys came

When she whistled and shouted and called them by name

now Cash now Dough now Peso now Franc

on Euro on Finance on Dollar on Bank

to the top of the building of 75 pratt

eight binded men with a sleigh cropped on their back

in leather clad chasity harnessed for flight

galloping in circles for a take off site

with a leap off the pole control studios sign

Off flew Hollywood and the pole dancing 9

and then in an instant I found quite bizarre

that the distance they flew wasnt very far

as I flew up the stairs within a moment later

Holly Woods stepped off the elevator

She was dressed in faux fur and a latex catsuit

cat ear head band and patent leather boots

as all of her boys trailed after with bags

la Perla and Cristain Loboutin tags

Her eyes Oh how green they twinkled with joy

as she placed under the poles lingerie shoes and sex toys

her candy tatooed lips perced up like a bow

and her shiny long hair was white as the snow

she held on the pole in the palm of her hand

pulled up in a helicopter into a hand stand

balanced on one hand turned and a flip

a full bracket iguana elbow grip pole split

a base spin ballerina one hand touch toe

double knee hold to the floor marilyn monroe.

Wow was she good maybe the best I've seen

I've been a witness to pole fitness from the age of 16

I opened the Pole studio after running out of space

I couldnt run a Pole business out of my small place

I moved out of my highrise and left with no argument

I soon borrowed space from the local fire department

while seeking a space that was safe and neat

I focused my law of attraction on trendy pratt street

Business plan ready the state didn't mention

I need to get names signed on a petition

I without a car without proper housing

Got on my bike and collected ten thousand

When returning to Hartford I could hardly wait

got the petition notarized from the secrtary of state

In Connecticut you'll deal with some obvious prudence

yet the secretary of state was my very first student

After building the studio with our very bare hands

3 years later a staple in our relationship stands

a recession proof business of self confidence and health

no monetary value can compare to the wealth

We are giving a sport a unified home

and giving all queens their bonified thrones

Holly Woods directed the boys with the presents

as she blessed the poles with her wonderous essence

left gifts under the tree for the baby beginners

who cant rock loboutins yet, but in our eyes still winners

never spoke a word just continued to work

filled the high heel stockings and then turned with a smirk

rode on an elfs back down the hall to the elevator

with a vanilla shake a slap on the ass and a C you later

She pranced to her sleigh and gave her team a holla

she ate the cookies left the milk and tiped the homeless a dollar

on her sleigh ludacris was banging in her speakers

Pole Control Studios students are keepers

As I saw her booty cheeks pop off to the beat

Merry Poling pop that ass you Control freaks

Common workout mistakes

Are you making mistakes when you exercise that make your workout ineffective? Or worse yet, are you doing things that could lead to costly injuries? Whether you're a veteran or novice at exercising you need to be sure you're getting the best workout possible.

The American Council on Exercise (ACE) surveyed 3,000 certified fitness professionals and asked them what are the biggest mistakes they see people making in the gym-- but you don't have to work out in a gym to make some of these fitness fumbles:

Not stretching enough. It's always a good idea to stretch for a few minutes prior to exercise concentrating on the muscles that will be used during the fitness activity. Most importantly, spending time stretching after a workout for about 8-10 minutes, while your muscles are still warm and pliable, will reap major benefits. Muscles that are flexible are far less likely to be injured than tight ones. 

Not warming up prior to aerobic activity. Stretching is just part of the warm-up equation. Your entire body needs to be gradually warmed up to prepare it for the added demands of aerobic training. During warm-up your body re-routes blood to your extremities to efficiently deliver oxygen to the working muscles, your heart-rate gradually elevates so it can meet your increased need for oxygen, and your muscles gradually prepare to help you hit your peak stride. So, start out slowly for the first few minutes, your workout will be much more effective.

Not cooling down after any type of workout. Just as your body needs a warm-up it also needs a cool-down. Take some time to gradually let your heart-rate lower. Stopping aerobic activity abruptly can cause a number of problems such as blood pooling in your lower extremities or making you feel light-headed. Now is also a prime time to get in a good stretch that will provide you with lasting flexibility.

Lifting too much weight. This is a sure-fire way to an injury and a painful one at that! Too much weight will contribute to poor form when lifting and create injury to other areas of the body in addition to the muscle you're targeting. Know your limits. The most effective workout is gradual progressive resistance training.

Jerking while lifting weights. Lifting too much weight can contribute to jerking. The best way to strength train a muscle is by using slow, controlled movement. If you're jerking your weights you're inviting injury, especially to your back muscles.

Exercising too intensely. The days of "no pain, no gain" are gone! If you're looking for effective weight loss, longer periods of moderately intense workouts are most effective. Short periods of high intensity training are fine when integrated into a circuit training workout or when used for athletic training. But for the average fitness enthusiast, too much intensity will only lead to soreness and burnout.

Not exercising intensely enough. If you're looking for results you need to put effort into your fitness program. You don't want to overdo it, but you do want to get your heart elevated into it's target training zone. [To learn more, read Understanding Your Training Heart Rate]

Not drinking enough water. Unless you are into some heavy training, water will replenish all your fluid needs. How much water should you drink? A good rule of thumb is to weigh yourself before and after your workout.  If you weigh less afterwards, drink enough water to replace the fluid weight you lost.  If you weigh more after your workout, you may have over done it a bit on fluid replenishment.

Consuming energy bars and sports drinks during moderate workouts. Most fitness professionals agree that unless you're exercising for more than 2 hours a day, energy bars and sports drinks aren't necessary. Unfortunately, high-energy generally means high-calorie when it comes to these products. Sticking to a healthy, well rounded eating plan and drinking plenty of water should meet most exercisers needs.

No EXCUSES

Why are so many Americans choosing to endure a preventable epidemic that's causing crippling diseases and premature death? Each of us has the ability to spare ourselves from the effects of this epidemic by taking responsibility for ourselves and our lifestyle choices. What's the epidemic I speak of? Physical inactivity.

Have I overstated the problem? Are health and fitness professionals over-reacting? Decide for yourself. The Centers for Disease Control and Prevention reports that 66% of adults in the United States are overweight or obese (BMI > 25).  17% of children aged 6 to 11 years and 17.6% of adolescents aged 12 to 19 years are overweight or obese. This prevalence has tripled for adolescents in the past 3 decades.

So what can you do about it? Do you always need to run instead of walk? Must you quit your desk job and take up some form of physical labor as a profession? No. We simply need to make physical activity a priority in our life and quit making excuses about why we can't get more active. Let’s address some of the most common excuses.

"I don’t have time." Granted, it seems as though we don’t have time for much of anything nowadays. However, you could probably manage to find 30+ minutes to read the newspaper, watch a little TV or chat on the phone occasionally. It’s all a matter of priorities. If you can’t fit another activity for 30+ minutes into your day, then make a substitution and get rid of something that isn’t a such a high priority.

"I’m so uncoordinated, I couldn’t possibly do that." Choose an activity that you feel comfortable doing or learning. One activity everyone can do is walk. But, don’t allow a little insecurity keep you from learning new activities like aerobics or tennis or swimming. Don’t be afraid to learn something new and don’t expect yourself to be perfect at everything you do.

If it’s an aerobics class that you’re afraid to try then start out with a tape at home where you have privacy. Once you feel comfortable with the basic aerobic style moves, go to a class. Each person in the class was new to aerobics at one point as well. You’ll be amazed how supportive everyone is.

"I did it once and it hurt." If it hurts, don’t do it! Find another activity that's comfortable for your body. When being active, always listen to your body and heed its signals. Always use proper form and body mechanics to avoid injury. Educate yourself or take a lesson/class to learn the proper way to perform your chosen activities.

"I don’t have the money to spend on a club or gym membership." It’s not necessary to join a club or a gym to be physically active. Being active doesn’t require that you spend a dime. Walk, jog, dance, swim, run up and down the stairs or do one of many activities that are accessible to you that are free of charge. Look around, be creative, you’ll be amazed at what you can do right in your own home or yard to get your heart rate elevated for 30+ minutes.

"I get bored." Then you need to get creative and interject some fun into your activity. If it’s not fun and enjoyable, you won't stick with it. Add a new twist to liven things up or participate in a variety of activities (cross-training).

"I don’t like doing it alone." Find a fitness partner. If you have a spouse or significant other, try involving them. Studies have shown that couples who participate in regular physical activity together are more likely to stay active throughout their lives than couples where only one person is active. Other alternatives are to find a friend that enjoys the same activities as you; take a class; or join your local walking, hiking or biking club. You don’t have to be active alone.

It’s time to toss aside the excuses and make a commitment to yourself to get active for at least 30 minutes each day. Once you're active on a regular basis, you won't believe all of the benefits that you'll feel, both mentally and physically!

Begin slow and take one step at a time if it's been awhile since you've enjoyed moderate or vigorous activity. If you have a chronic health problem be sure to check with your physician before you begin. Men over age 40 and women over age 50 should also consult their physician before beginning a vigorous exercise program.

If you're looking for some ideas, visit the Activity Calorie Calculator.  You'll learn how many calories your body would burn in over 220 activities.

Return to Getting and Staying Active

 

The basic facts about exercise

If you're considering putting an exercise program together it's perfectly normal to have a lot of questions swimming around in your head. What's the best activity to participate in? How do I get the most out of exercising? How long should I exercise?

Often, the hardest part of getting into shape is taking the first step. Here are some simple steps to help you begin your journey.

Think F.I.T.
To make physical improvements, you need to work your body harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you will need to increase the frequency, intensity, or time of your workouts in order to continue improving your fitness level.

Frequency: How often you exercise. For beginners, consider starting with 2-3 sessions per week.
Intensity: How hard you exercise. For example, the pace you walk or run, the amount of weight you lift, or your heart rate count.
Time: How long you perform an activity. "Time" can also refer to the number of sets or repetitions you perform in weight training.

Exercise Component 1: Aerobic Exercise
Aerobic exercise increases the health and function of your heart, lungs, and circulatory system. For maximum effectiveness, aerobic exercise needs to be rhythmic, continuous and involve the large muscle groups (primarily located in the lower part of your body.) Walking, jogging, cycling, aerobic dance, and stair climbing are examples of activities that use large muscle groups. Activities combining upper and lower body movements such as cross-country skiing, rowing, and swimming can lead to even higher levels of aerobic capacity.

Exercise Component 2: Strength Training
Strength training is the process of exercising with progressively heavier resistance to build or retain muscle. Unless you perform regular strength exercise, you will lose up to one-half pound of muscle every year of life after age 25. Muscle is a very active tissue with high energy requirements, even when you are asleep, your muscles are responsible for over 25% of your calorie use. An increase in muscle tissue causes a corresponding increase in the number of calories your body will burn, even at rest.

Exercise Component 3: Flexibility
Flexibility is a critical element of an exercise program but it is often overlooked. Stretching is important for a number of reasons; increases physical performance, decreases risk of injury, increases blood supply and nutrients to the joints, increases neuromuscular coordination, reduces soreness, improves balance, decreases risk of low back pain, and reduces stress in muscles.

Choosing an Exercise
The best exercise is an activity that you enjoy enough to really pursue enthusiastically. Experiment with different forms of activity (cross training). Alternating new activities with old favorites will keep your enthusiasm high. Cross training also helps avoid injury due to repeatedly doing the same activity. Here are some suggestions:

Indoor (Facility) Activities: If the treadmill, Stairmaster, rowing machine or stationery cycle doesn't excite you, sample some group activities that strike your fancy. Participate in a group spinning (cycling) class, beat stress with yoga, find balance with martial arts, stay cool with indoor swimming, or kick it up with boxaerobics.

At Home Activities: You don't need to join a gym to experience a variety of activities. Your local video store or library will carry a variety of fitness videos that allow you to workout in the privacy of your home. Some equipment may be required, depending on the activity you select. A few inexpensive pieces of equipment include a jump rope, a set of hand weights (preferably with weight plates that you can add and remove), Dyna-Bands or tubing, or a basic step (for step aerobics).

If you enjoy working out at home then you may want to consider investing in a larger piece of equipment such as a treadmill, ski machine, stationery bicycle, or elliptical trainer.

Outdoor Activities: Outdoor activities abound during all four seasons. Sample the variety of activities available to you. For example, take a hike to enjoy the Fall colors, learn to cross-country ski when Old Man Winter visits, walk among the flowers in the Spring, or dive into swimming during the hot months of Summer. Getting outdoors into the fresh air not only adds variety to your exercise program but it seems to provide an uplifting of one's spirit as well.

Determining Your Starting Point

Cardiovascular Training. To achieve cardiovascular benefits, the American College of Sports Medicine (ACSM) recommends exercising at least 3-5 times per week (frequency) with a training heart rate of 60-85 percent of your maximum (intensity) for 30-90 minutes (time). 

If you are exercising moderately, set a goal for 5 times per week.  Moderate-intensity is any activity that burns 3.5 - 7 cal/minute such as brisk walking, cycling, aerobics, or raking leaves.  If you are engaging in vigorous activity, at least 3 times per week will provide benefits. Vigorous-intensity is any activity that burns greater than 7 cal/minute

To determine which activities will burn the appropriate number of calories per minute for you, visit the Activity Calorie Calculator and enter your weight and a duration of 1 minute.  Your personalized results page will show you 222 different activities and the number of calories you will burn each minute that you perform the activity. Open the Activity Calorie Calculator in a new window.

Resistance Training. To attain muscular fitness benefits, the ACSM recommends weight training two days per week (frequency), performing one to three sets of 10 repetitions (time) of eight to ten different exercises that target the major muscle groups at approximately 70-85 percent of your one repetition maximum (intensity.) Schedule your strength training workouts with 48 hours rest in between to allow your muscles to recuperate and repair after each workout.

Flexibility Training. Stretching should be performed after a warm-up of the muscles, at a minimum of 2-3 days per week. Stretching exercises should target all of the major muscle groups and should be performed to the point of tightness at the end of the range of motion, but not to the point of pain.  Hold each stretch for 15-30 seconds with 2-4 repetitions for each stretch. NEVER bounce when stretching.

Begin Slowly and Gradually Build
Unfamiliarity with movements and equipment can prove frustrating enough that you may consider throwing in the towel. Take heart, it's normal to feel awkward in the beginning, especially if you have undertaken an activity that you aren't familiar with. It doesn't take long for your skill to improve if you stick with it. Even fitness instructors were once beginners!

If you attempt "too much, too soon" it will lead to soreness, fatigue and/or injuries. Work at your own level, start out slow, and gradually increase duration and level of difficulty as your body progresses. Getting fit is not an overnight proposition, it's a lifestyle commitment. Don't expect immediate dramatic changes in your body shape or weight loss. Although changes are happening internally, most external benefits won't become visible for the first four to six weeks. Stay focused on your lifestyle choice and celebrate the internal benefits you're experiencing such as increased energy, less stress and anxiety, higher self-esteem, and an increased feeling of well-being.

Staying Motivated
Only one-third of those who begin an exercise program are still exercising by the end of their first year. The good news is that with some strategizing and planning, you can beat the dropout odds and make a successful transition to a lifestyle that incorporates exercise. Here's some tips to help you stay motivated.

Find a Fitness Partner: Studies show that exercise adherence is generally greater if the family or a friend is included in the commitment to exercise. Find a walking partner, play tennis with your spouse, or go rollerblading with the kids. And, use this website as well as others to provide support, information, and motivation.

Start an Exercise Log or Journal: An exercise log or journal is an excellent way to chart your progress and provide motivation. Nothing beats the feeling of success as you read through your accomplishments. Exercise logs can take on many forms; a calendar to record your workouts, a daily journal to record your feelings and goals, a computerized exercise log, or a log purchased at bookstore. The key is to select a log or journal that fits your needs and provides you the kind of information that is meaningful to you.

Schedule Your Workouts: Exercise must be a priority in order to establish it as a lifestyle practice. Make time for your workouts and schedule them on your daily calendar or planner.

Dress the Part: Wear comfortable clothes appropriate for exercising, they will help you feel like working out. If you exercise at a gym put your exercise wear in a bag and set it beside the door the night before. When it's time to head out the door, all you have to do is grab your bag on the way out.

Entertain Yourself: If you exercise alone, consider listening to your favorite music to help keep you entertained during your workout. Many pieces of exercise equipment have racks that fit onto the console to hold reading material. If you exercise at home, turn on some music or bring the television within viewing range.

Evaluate Your Progress: It's a good idea to test your fitness level when you start and re-evaluate yourself every couple of months. There are a variety of fitness tests that you can administer yourself. Getting a body composition test is another great way to chart your progress and can be done every four to six months. The local YMCA or fitness club can perform this test at a minimal cost, even if you're not a member.

Make Exercise Non-Negotiable: Think of exercise as something you do without question, like brushing your teeth or going to work. Taking the lifestyle perspective will help you make exercise a habit.

Did you know?

When was the last time you took a moment and celebrated your body? Not because it's well built or attractive— but because it's an impressive piece of functional art. Here are some interesting facts that will help you appreciate your body and keep you motivated to take care of it.

Boost your burning power. Did you know that for every 1 lb of muscle you gain, your body burns an extra 50 calories a day? If you can turn at least 5 lbs of extra "fat" into muscle, you will automatically burn an additional 250 calories per day.  That's the equivalent to burning enough calories to melt 26 pounds over a year!

A mini-Charles Atlas. Muscles are comprised of muscle fibers. Each fiber is thinner than a human hair and can support up to 1,000 times its own weight.

Use it or lose it. By age 65, people who haven't engaged in regular exercise may incur a decrease in their muscular strength level by as much as 80%.

Make your move. A muscle moves by contracting and that motion, you move. As a machine for moving, a muscle is pretty efficient because it only uses about 35-50% of its potential energy.

More than a few. The human body has more than 650 muscles.

Unique in its own way. No two muscles in the body have exactly the same function. When one muscle is paralyzed, either stability of the body part is impaired or some specific movement is lost.

Watch your step. Forward locomotion such as walking or running is actually the process of losing and catching one's balance.

The cellulite myth. There is no such thing as cellulite. The skin sometimes appears lumpy in fatty areas of the body because strands of connective tissue attach the skin to underlying structures. These points of attachment may pull tight where the fat is thick, making lumps appear between them. The fat itself is not different from excess fat anywhere else in the body. So, if you reduce body fat, you will begin to lose the lumpy appearance.

Spot reducing de-bunked. Spot reducing will not reduce the fat itself in a specific area of the body. Strength training specific areas of the body will strengthen the underlying muscle, but fat reduction is only accomplished by burning more calories than you take in.

The cardiovascular chain. Your body has approximately 60,000 miles of blood vessels that not only oxygenate the tissues of the body and unburden them of wastes, but also act as stringent regulators of the body's environment.

Stressful miles. If you are 25 lbs overweight, you have nearly 5,000 extra miles of blood vessels through which your heart must pump blood.

Taking a break. Your heart rests between beats. Over a normal lifespan, your heart stands still for about 20 years.

Now that's pressure. Your blood rushes through your arteries with enough pressure to lift a column of blood five feet into the air.

Safety valves. When you stand up, if you didn't have valves in your veins, all the blood in your body would literally fall downward, filling up your feet and legs.

Burlesque Coming to CT

THIRSTY GIRL PRODUCTIONS is the creation of Jen Gapay. Thirsty Girl debuted in 1997 with The Capitol Hill Block Party in Seattle, Washington, an annual all-day rock-and-roll carnival that continues to this day. In Seattle, Jen Gapay was also the producer of a variety of events, club nights, and benefits.

In the winter of 2000, Gapay was hired as Promotions Director for the Village Voice. While there she created and produced of the Siren Music Festival at Coney Island, which brought out record crowds in its first two years.



Gapay left the Voice in October of 2002, and has since founded and produced various shows, including The New York Burlesque Festival (with Angie Pontani), now in its seventh year. Gapay has planned events for the Howl Festival, and has helped organize the Greenwich Village Halloween Parade since 2002 and was the line producer for Health Corps, Highway to Health Fair & Festival in Brooklyn in 2008 and 2009. She has organized benefits for Coney Island USA, The Coney Island History Project and Save Coney Island. She was also the Special Events Director of Astroland Amusement Park in Coney Island from 2003-2008.



Friday October 29th




Two Boots of Bridgeport

• 281 Fairfield Ave •

Bridgeport CT

203-331-1377



Hosted By Miss Astrid,

“the true Weimer fraulein”

and featuring performances

by the delicious deviants

Angie Pontani,

Helen Pontani Dr. Lucky,

The MAINE attraction,

Leroi the Girl Boi,

& DJ Momotaro



• $15 advanced •

• $20 at the door •

• Doors 9:30pm •

• Show 10:00pm •



ORDER TICKETS



Tickets Guarantee

Admittance only!

Please call in advance to make Dinner/Table reservations.



Seating is not guaranteed without Calling 203.331.1377

Gapay was the Artistic Director for The Dresden Dolls, Fuck the Back Row Tour, in 2006 and was the brigade coordinator for several tours in the USA, Europe and Australia until 2008. In the summer of 2008 she teamed up with Amanda Palmer of The Dresden Dolls to co-produce The Establishment, A New World Cabaret Experience at the Rothbury Music Festival in Michigan. In 2009 Gapay joined forces with Hendrick’s Gin to produce A Victorian Burlesque Circus at the Cheers Beverage Convention in Miami and The Enchanted Portal to the Peculiar, a burlesque and variety show at Tales from the Cocktails in New Orleans. She collaborated with The Village Voice in 2009 to produce Creative Block, a multi-media performance and art extravaganza at Webster Hall in New York City. Gapay is also the co-producer of Sxip’s Hour of Charm, and the producer of the touring variety show, Filthy Gorgeous Burlesque.

S T R E T C H

If you spend a few minutes watching athletes of different sports you will soon realise how differently they carry out stretching. If they stretch at all! A few years ago many people did not stretch at all, but more recently it has become a standard part of a  Pole dancer's life.

Many Pole dancers are clear about the stretching they need to do. But some of them don't actually do it, and others would be better if they changed what they were doing!

Much of the stretching being carried out by Pole dancers has been handed down from teacher to student, and it isn't necessarily up to date with the information we know these days.

Why stretch?

There are many reasons to stretch. It might be:

• To increase muscle length permanently. For example, stretch the hamstring muscles so that over time we can kick our leg higher to the front.

• To prevent muscle bulk formation, especially the calf muscles which a dancer wants to be strong and slim, not short and bulky.

• To prevent or alleviate delayed-onset muscle soreness. This is when you ache the day after doing a new exercise, or after doing more than you are used to.

• To disperse lactic acid build-up. This can build up if you have worked a muscle really hard.

• To reduce tension in the muscle. Sometimes a muscle can hurt if we have held an awkward position for a while, or if we are very stressed.

• To increase elasticity temporarily. This is to make our muscles more stretchy in the exercise that follows immediately after the stretching.

• To reduce the risk of muscle injury. If a muscle is more stretchy then it is less likely to be overstretched when we exercise.

• As part of a rehabilitation programme. Sometimes we are given stretching exercises to help a muscle heal after an injury.

You really need to know why you are stretching to make sure you are doing the right type of stretching to achieve your goal.

Which muscles should we stretch?

This is a very individual matter. Many people stretch the muscles that are already very flexible, because it looks good to the people around them. But they should really be spending time stretching their least flexible muscles, and those in which they've had an injury in the past.

Also, be specific to your activity. Choose the muscles that need to be stretchy to allow you to do what you do safely. For example, you might need to stretch different muscles before a booty boot camp class than before a Pole  class. Or it might be the muscles that you have just worked hard in class that you need to pay some attention to afterwards.

Think about what your activity requires and what your body needs.

Types of stretching

Courtesy of beginnerpoledancing.com

• Ballistic/Dynamic - This is stretching that involves bouncing at the end of a joint's range of movement, usually using body weight. A typical example is the Pole dancer, with one foot resting on the ballet barre or chair, bouncing into box splits. This method is effective at increasing muscle length, but carries a risk of causing damage to muscle by overstretching.

• Static - This is where the pole dancer moves a joint to a position where they can feel tension in the muscle being stretched, and hold that position still for an extended period. Studies have shown this to work just as well as ballistic techniques, but it doesn't carry the same risk of injury.

• Proprioceptive neuromuscular facilitation - Some people call this contract/relax. The pole dancer resists a partner pushing their limb, then they relax and the partner moves their limb further into range. This requires good communication between the pole dancer and partner because only one of them can feel if and when it hurts.
Should it hurt?

No. Pain when stretching means muscle fibres are being torn. These will heal with a scar tissue which is inelastic. It will never act like normal muscle tissue, and is at greater risk of problems in the future. The saying "No pain, no gain" is just not true, and is dangerous.

When should you stretch?

Always warm-up adequately. This means that muscles are at their most flexible and least likely to get injured.

Never compete when stretching. Concentrate on what you need to achieve, not how fabulous or pitiful the person next to you looks!

Remember that stretching is an important part of cool-down and of injury prevention.
 
Do dynamic stretches before a workout and static stretches after. Before a workout, slow, controlled movements are better than holding a stretch. Movements like those in yoga, for example, will help get your muscles ready for a workout. After the workout, do static stretches -- those in which you stretch and hold -- for about 30 seconds each.