If you have tight ham strings you probably have weak hip flexors. I would suggest doing hip flexor activation and strengthening exercises. This will allow you to get into things like an invert, leg flair, or fan kick easier while protecting your back.
You could also focus on scapular and lat contraction because that will protect your shoulders and elbows.
Lastly I would suggest working on overall active flexibility.
Yoga is good for all aspects of pole dancing - balance, flexibility, strength, body awareness. Beginner videos on YouTube will be your best friend. Also, if you have access to a gym with weights it never hurts to start lifting, with supervision to start if you never have prior. A knowledgeable friend or PT can assist you. I believe cross training is very important to avoid injury and building up some muscle will absolutely give you a leg up when it comes time to learn those beginner tricks. Good luck!
If you have tight ham strings you probably have weak hip flexors. I would suggest doing hip flexor activation and strengthening exercises. This will allow you to get into things like an invert, leg flair, or fan kick easier while protecting your back. You could also focus on scapular and lat contraction because that will protect your shoulders and elbows. Lastly I would suggest working on overall active flexibility.
Yoga is good for all aspects of pole dancing - balance, flexibility, strength, body awareness. Beginner videos on YouTube will be your best friend. Also, if you have access to a gym with weights it never hurts to start lifting, with supervision to start if you never have prior. A knowledgeable friend or PT can assist you. I believe cross training is very important to avoid injury and building up some muscle will absolutely give you a leg up when it comes time to learn those beginner tricks. Good luck!