In this episode of 'Science of Slink,' Dr. Rosy Boa delves into what every pole dancer should know about exercising in extreme heat. Key topics include the physiological adaptations to heat acclimatization that typically occur within two weeks, the symptoms and handling of heat exhaustion versus heat stroke, and specific risk factors such as dehydration and medications. She also shares practical tips for pole dancers, such as managing equipment and grip issues, staying hydrated, and taking frequent breaks to avoid heat-related illnesses. Emphasis is placed on listening to one's body, recognizing the varied individual responses to heat, and prioritizing safety over performance.

Chapters:

00:00 Summer Episode Intro

00:19 Heat Topic Overview

02:04 Sweat Evolution Rabbit Hole

03:13 Heat Acclimatization Science

07:33 Two Week Adaptations

10:25 Performance Mindset in Heat

11:46 Heat Exhaustion Signs

15:15 Heat Stroke Emergency

18:15 Risk Factors and Meds

22:59 Humidity and Cooling Gear

24:45 Pole Specific Heat Tips

27:54 Hydration and Towels

30:12 Final Safety Recap

Citations/further reading

Mayo Foundation for Medical Education and Research. (2023, April 6). Heat exhaustion. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20373250

Howe, A. S., & Boden, B. P. (2007). Heat-related illness in athletes. The American journal of sports medicine, 35(8), 1384-1395.

Nobel, G., Tribukait, A., Mekjavic, I. B., & Eiken, O. (2012). Effects of motion sickness on thermoregulatory responses in a thermoneutral air environment. European journal of applied physiology, 112, 1717-1723.

Périard, J. D., Racinais, S., & Sawka, M. N. (2015). Adaptations and mechanisms of human heat acclimation: applications for competitive athletes and sports. Scandinavian journal of medicine & science in sports, 25, 20-38.

Sawka, M. N., Leon, L. R., Montain, S. J., & Sonna, L. A. (2011). Integrated physiological mechanisms of exercise performance, adaptation, and maladaptation to heat stress. Compr Physiol, 1(4), 1883-1928.

Hair whips shouldn’t be a (literal!) pain in the neck, and in this episode we’ll break down how keep your neck feeling as good as possible as you explore whipping your hair. We’ll talk about safety and warning signs, have a brief into to neck anatomy and talk about about how to prepare the neck for hairwhips, both day-of warmups and longer-term strength and conditioning.

Chapters:

03:11 Neck Safety Red Flags

05:06 Neck Muscle Basics

08:15 More Than Movement

10:51 Warm Ups

19:59 Vestibular Training

21:22 Technique And Hair Tips
23:09 Wrap Up And Takeaways

Dr. Rosy Boa interviews exercise scientist and belly dance (Raqs Sharqi) teacher Siobhan Camille (MSc in Rehabilitation Science) about applying exercise science to dance and pole. Siobhan shares her path from New Zealand athlete to researcher and strength and conditioning coach, including belly dance injury research, hospital-based rehab work, and her current role with Dutch elite and Olympic sport. They discuss how early research in “fringe” activities often focuses on injury rates before performance optimization, and emphasize that rehab and return-to-sport/pole rely on principles tailored to the individual and their demands. Siobhan critiques common “prehab” trends that underload the body, argues that appropriate joint stress builds resilience, and highlights injury’s multifactorial nature. They also cover consistency over optimization, motor learning cues, accessibility in classes, and misconceptions about “perfect posture” and pelvic tilt.

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

Links & citations:

• https://www.instagram.com/greenstonedancearts/

• Athletic Performance and Rehabilitation work: https://siobhan-milner.com/

• Greenstone Dance Arts: https://greenstone.dance/

• 6-Week Challenge: https://greenstone.dance/product/dance-strong-6-week-fitness-challenge-for-belly-dancers-plus-personalised-program/

• Milner SC, Gray A, Bussey M. A Retrospective Study Investigating Injury Incidence and Factors Associated with Injury Among Belly Dancers. J Dance Med Sci. 2019 Mar 15;23(1):26-33. doi: 10.12678/1089-313X.23.1.26. PMID: 30835653. https://pubmed.ncbi.nlm.nih.gov/30835653/

Chapters:

00:00 Welcome and Guest Intro

01:00 Siobhan’s Dance and Sport Origins

03:07 Research Path and Elite S&C Career

05:13 From Injury Studies to Performance

07:17 Rehab Principles and Return to Sport

10:11 Prehab Means Getting Strong

14:39 Load Management and Injury Complexity

18:17 Aging, Consistency, and Staying Active

22:11 Accessible Strength Training for Dancers

26:54 Motor Learning and Better Cueing

34:14 Posture Myths in Dance
36:16 Where to Find Siobhan and Wrap Up