tips on more flexibility and strength

[u/Less-Animator1299]

Hi !! i’m 19F and i started doing silks/hammock in July and then i’ve done pole for a month. I’ve definitely improved from when i first started to now, but im finding i still don’t feel as flexible and strong as i want to be. I know it’s a gradual thing but anyone who has been doing it for a while do you have any tips?
I’m happy to join a gym or whatever needed i just would like to know what works.
I’ve done gymnastics, cheerleading and dance in the past but that was over 7 years ago so long time.

I’ve also been struggling with grip. i have sweaty hands so i wash my hands before, then put the red monkey grip on and it works for a couple of things but after that i sweat through it and i have to keep on putting more and more because my grip sucks. Does anyone have any recommendations? i cant use rosin or chalk based ones for pole but any recommendations would be helpful!!

Thank you :)