Shoulders Mobility & Flexibility
Improve shoulder mobility and flexibility with focused drills that can also support your back flexibility and pole training.
Overview
About This Lesson
Do your shoulders feel stiff or restricted, especially after pole training?
In this lesson, Polina guides you through a focused series of drills and exercises designed to improve shoulder mobility and flexibility.
Better shoulder mobility can make many pole movements feel more comfortable and can also support progress in back flexibility by giving your upper body more freedom to move.
Use this class as a dedicated shoulder session or return to individual exercises whenever you want to work on mobility, range of motion, and flexibility.
How to Use This Lesson
Move through the exercises with control and work within a comfortable range rather than forcing deeper positions.
Consistency matters more than intensity. Repeat the class regularly and give your shoulders time to gradually adapt and open.
What you’ll learn
Course program
5 modules
Work through exercises designed to improve movement and range of motion through the shoulders.
Use focused flexibility drills to gradually develop more freedom and openness through the upper body.
Practice moving through your available range with control rather than forcing deeper positions.
Explore shoulder-focused work that can also contribute to greater freedom in back-flexibility positions.
Return to the exercises regularly and use the lesson as part of your ongoing mobility and flexibility training.
What’s included
One payment. Lifetime access, including future updates to the program.
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Your instructor
Polina Zueva
Polina Zueva is a professional pole dance and Russian Exotic instructor with years of teaching, performing, and competition experience across Russia, Vietnam, and the United States. Throughout her dance career, she has performed on stage, competed successfully, and earned competition wins and podium placements — bringing real performance experience into everything she teaches.
Over the years, Polina has worked with a large number of students through regular classes, private coaching, workshops, and masterclasses. Many of her students have gone on to perform and compete themselves, earning awards and podium placements and developing the confidence and skills to take their dancing beyond the studio.
Polina’s training is built around the individual dancer rather than a one-size-fits-all formula. Her lessons focus on clear progressions, detailed technique, fluid transitions, musicality, body control, and expressive movement, allowing students to progress at their own level while developing a style that feels natural and personal to them. The same approach is built into her online courses, giving dancers structured, experience-based training they can follow at their own pace.
More about Polina →Polina taught me so many helpful tips and tricks in her workshops.
I can’t wait to come back and train with Polina again!
Polina’s ExoTricks class gave me some real wins. I was able to slowly work through new tricks that I’m still building confidence with.
Polina definitely challenged me — and I loved every second of it!
I’ve been able to use what I learned from Polina in my own pole practice.
Questions
This lesson is for anyone who wants to improve shoulder mobility and flexibility, and it is especially relevant for pole dancers who often experience stiffness or restricted shoulder movement.
No. The exercises focus on shoulder mobility and flexibility, so they can be useful even if you don't currently practice pole dance.
Yes. The Patreon description specifically notes that improving shoulder mobility and flexibility can also contribute to back flexibility.
The Patreon description does not specify that a pole is required. The lesson is centered on shoulder drills and exercises.
The Patreon page does not list specific equipment. A comfortable training space is recommended, and a yoga mat may be useful for floor-based exercises.
Yes. Patreon lists the lesson as streaming video access, so you can return to it and practice along at your own pace.
Ready to start training?
Get the structure, the progressions and the plan — and know exactly what you are working on next.
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