Sarah is awesome!

Any exercise program has the potential to benefit your health, or to cause more harm! It all depends on whether you take a safe approach. Watch this video to learn the keys to healthy strengthening and conditioning for poi.

A good warm up is possibly the single most important way to avoid injuries. In this video Sarah and Nick go through the basics of warming up for poi.

And here's the first of our example warmups: Nick's Walking Warmup!

Poi spinning tends to include a lot of reaching into extreme ranges, such as around the back, behind the head, etc. This can put the shoulders in a vulnerable position if the muscles aren't strong enough. In this video we show you how to do some simple strengthening exercises. 

Poi spinning tends to require a lot of inward rotation with the shoulders, and not much outward rotation. This can lead to an imbalance in the strength of stabilizing muscles, which in turn can make the shoulders vulnerable to injury. In this video we look at some exercises for strengthening outward rotation.

It's generally best to let your shoulders stay relaxed and down when you raise your arms above your head, but many poi spinners practically hike their shoulders up to their ears when doing windmill and other high moves. Here we look at how and why to keep your shoulders in the sockets.

Here we give an overview of the ways you can maximize the benefits of poi spinning while reducing the risk of injury.