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The Bendy Blog: Flexibility Training Articles
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My Contortion Warm Up Routine (An Example)
Since it’s October and that usually means the start of a heavier performing season (really from Halloween-ish themed things all the way to the Holidays and NYE), I thought I’d do some more posts this month about performing as a contortionist.
I had two (!) contortion gigs last week, both using my lollipop lyra, an aerial-ish apparatus that’s basically a big hoop (lyra) that sits on top of a stage pole that I do bendy tricks in. For one of them I filmed my warm up routine so I could share what a typical contortion warm up (for me) tends to look like.
Shoulder Conditioning for Contortion Forearm Stands
Whether you’re just starting to work on inversions like forearm stands and handstands, or have been practicing for some time but need help learning to balance, working on strengthening your shoulders - especially your good ol’ rotator cuff - will be a big help in stability and feeling controlled in these poses.
Pincha (Forearm Stand) Tips to Balance Like an Instagram Yogi
Being able to hurl your entire bodyweight over your shoulders/forearms in a forearm stand is a formidable task to begin with, let alone try to balance yourself in that position! Thankfully once you learn to properly engage your muscles (and stop being a darn wet noodle), finding - and holding - your balance becomes much more achievable! With practice, you too can be busting out fancy forearm stand balances like a fancy Instagram yogi influencer (#yogisofinstagram).
3 Ways to Get into a Wall-Supported Forearm Stand (Pincha Pose)
Forearm stands are one of my favorite contortion shapes (because they are so fun to balance and there are lots of “options” for styling with your legs!) - but they can be daunting to try to tackle if you’ve never trained them before. That’s where learning some safe progressions can help build up your shoulder strength and flexibility, and your own confidence with supporting your body weight in this pose. These are 3 variations of forearm stands I like to work on with “begintermediate” students who are starting to work on forearm stands (similar to pincha mayurasana in yoga) for the first time.
Middle Split Oversplits: A Primer on Technique
I’m not going to lie - I have a love/hate relationship with middle oversplits. I love how big a difference they can make in how comfortable my “regular” middle splits feel. But I hate how the oversplits feel when I practice them (personally, I think they’re hard AF compared to front leg oversplits, but that’s how I’ve always felt about middle vs. front splits). But despite them being an exercise I minorly dread, I think they’re an important tool for students who have very middle split-y aspirations. Just like with front splits and front oversplits, middle oversplits can be a sneaky way for students who are oh-so-close-to-flat to challenge their hips a tiny bit more to help them touchdown.
7 Oversplit Preparation Drills for Active Front Split Flexibility
Working on oversplits with your leg(s) on blocks is of course helpful for students who already have splits to take it to the next level - but they’re also helpful for students who are looking to close the last couple of inches on their splits to get them flat once and for all!
A great way to prepare your hips before diving in to full oversplit holds is to work on active drills for your hamstrings (front leg) and hip flexors (back leg) to challenge them in the elevated and increased range-of-motion positions they will be in when you are in a full oversplit.
Am I Too Old to Start Contortion? (Spoiler Alert: HECK No)
I see this question all. the. time. on Reddit (shoutout to all my flexy practitioners in r/flexibility!) and all over the internet for that matter.
The short answer is no you’re not “too old,” literally anyone can start working on flexibility even if you’ve been a total slug your whole life.
Why Your Upper Back Sucks at Backbending (and How to Make it Suck Less)
Are you struggling to bend from your upper back? You’re not alone! In my 11+ years of training & teaching, I’ve found vast majority of students have a hard time arching through their upper back in backbends - and that’s because our upper back isn’t really designed to bend. Thankfully you don’t have to be doomed to have a flat-as-a-board upper back in all your bridges and backbends forever. With the right training and coaxing, anyone can improve their upper back flexibility and let it join in on the backbending part-ay!
Advanced Quad and Hip Flexor Stretches for Contortion
If you’ve got relatively flexible hip flexors and quads (ex. you can easily pull your heel to your butt in a standing quad stretch, and/or you have flat splits) - it may be time to up your hip work for those muscle groups.
These are all deep anterior (front of the) hip stretches that may make you feel your quads like you’ve never felt them before!
How To: Active Straddle Hover
“Straddle hovers” are one of my favorite exercises for active straddle flexibility - not only do they super strengthen your hamstrings, they also make you feel like Jean Claude Van Damme doing an epic split between between two semi trucks.
How to Stand Up from a Bridge (aka “Raise the Dead”)
Being able to stand back up from a bridge is a common goal for contortionists and advanced yogis alike - and it’s quite the challenge given the amount of glute, hip and core strength required! This is an advanced skill I would suggest working with a coach on if you haven’t done any form contortion training/classes before to make sure you understand the proper engagement to safely get into deep backbends.
Where to Buy Contortion Costumes on a Budget
Looking for a costume for your first student showcase? Want something fun and new for an upcoming photo shoot? Seeking a more “professional” costume for corporate or professional performing opportunities? I’ve got you covered!