Bendy Blog Archive:
All Posts by Topic
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Active Flexibility
- Oct 5, 2022 Strengthen While You Stretch: 6 Drills for Active Hip Internal Rotation
- Sep 7, 2022 How to Flatten Your Middle Splits
- Aug 31, 2022 7 Oversplit Preparation Drills for Active Front Split Flexibility
- Aug 24, 2022 4 Active Flexibility Drills to Strengthen Your Front Splits
- Aug 10, 2022 Why Your Upper Back Sucks at Backbending (and How to Make it Suck Less)
- Aug 3, 2022 Work Your Active Split Flexibility with Front Split Slides
- Jun 20, 2022 How To: Active Straddle Hover
- Jun 8, 2022 10-Minute Middle Split & Straddle Routine
- Mar 15, 2022 6 Exercises for Hip Internal and External Rotation
- Feb 27, 2022 What is “Active Flexibility” and Why is It So Important?
- Sep 25, 2021 Back Extensions: The Backbender’s Broccoli
- May 28, 2021 8 Hip Flexor Stretches Using Active Flexibility
- Mar 23, 2021 Active Back Flexibility with a Body Wheel
- Mar 13, 2021 4 Active Flexibility Exercises for Middle Splits
- Mar 6, 2021 5 Puppy Pose Variations for Open Shoulders
- May 11, 2020 PNF Stretching at Home: Middle Splits
- May 6, 2020 Active Straddle Warmup: Pancake Good Mornings
- May 3, 2020 Knee-Friendly Hip Flexor Stretches
- Apr 29, 2020 No Partner? No Problem! How to Use PNF to Stretch for Splits
- Apr 27, 2020 Build a Better Hip Flexor Stretch
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Adductors
- Oct 11, 2023 Obturator Nerve Tension Test & Nerve Glide
- Apr 7, 2023 I Can Open My Hips in a Frog Stretch, But Not Middle Splits - What Gives?
- Jun 8, 2022 10-Minute Middle Split & Straddle Routine
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Back
- Jan 26, 2025 Help! My Back Hurts After Backbending
- Aug 10, 2022 Why Your Upper Back Sucks at Backbending (and How to Make it Suck Less)
- Jun 15, 2022 How to Get More Open Shoulders in a Bridge
- May 18, 2022 How to Stand Up from a Bridge (aka “Raise the Dead”)
- Apr 4, 2022 5 Drills for Improving Overhead External Shoulder Rotation
- Mar 29, 2022 The Importance of “External Shoulder Rotation” in a Backbend
- Mar 25, 2022 Pushing Up Into a Bridge: Progression
- Mar 7, 2022 6 Cat-Cow Variations for Spinal and Shoulder Mobility
- Oct 9, 2021 Help! My Wrists Hurt in a Bridge
- Sep 25, 2021 Back Extensions: The Backbender’s Broccoli
- Sep 19, 2021 Working Towards King Pigeon Pose (Eka Pada Rajakapotasana)
- Apr 8, 2021 Body Wheel Stretches for Back & Shoulders
- Mar 23, 2021 Active Back Flexibility with a Body Wheel
- Mar 6, 2021 5 Puppy Pose Variations for Open Shoulders
- Nov 13, 2020 Foam Rolling Your Low Back (Safely!)
- Sep 5, 2020 How To: Wall-Supported Scorpion Forearmstands
- May 31, 2020 “Big C” vs. “Little c” Backbend from Standing
- May 12, 2020 Protecting Your Low Back When Backbending
- May 10, 2020 The Ultimate Bridge Pose Progression Guide
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Back Pain
- Jan 26, 2025 Help! My Back Hurts After Backbending
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Beginner-Friendly
- Jul 19, 2022 Help! My Knee Hurts in a Lunge
- Jun 22, 2022 Wrist Warm Up for Handstands
- Jun 15, 2022 How to Get More Open Shoulders in a Bridge
- Jun 1, 2022 30-Day Toe Touch Flexibility Challenge
- May 23, 2022 How to Fake a Split: The “Illusion” Split
- May 11, 2022 4 Active Hamstring Stretches for Beginners
- May 4, 2022 Got Tight Calves? 3 Beginner-Friendly Calf Stretches
- Apr 27, 2022 Gentle Sciatic Nerve Glide for Happier Hamstrings
- Apr 25, 2022 How to Tell if Hamstring “Tightness” is Nerve or Muscle Tension
- Apr 20, 2022 “Diagnosing” Muscle Tightness vs. Nerve Tension
- Apr 13, 2022 6 Active Flexibility Drills for Your Straddle Pancake
- Apr 11, 2022 5 Beginner-Friendly Quad Stretches
- Apr 6, 2022 Best Practices for Flexibility Training - How to Maximize Progress
- Apr 4, 2022 5 Drills for Improving Overhead External Shoulder Rotation
- Mar 29, 2022 The Importance of “External Shoulder Rotation” in a Backbend
- Mar 25, 2022 Pushing Up Into a Bridge: Progression
- Mar 23, 2022 When is the Best Time to Stretch?
- Mar 7, 2022 6 Cat-Cow Variations for Spinal and Shoulder Mobility
- Oct 30, 2021 Beginner-Friendly Chest Stretches for Tight Pecs
- Oct 16, 2021 Hip Flexor Focused Warm Up
- Oct 9, 2021 Help! My Wrists Hurt in a Bridge
- Jun 7, 2020 Can’t Touch Your Toes? 8 Beginner-Friendly Hamstring Stretches
- Jun 4, 2020 Why Are My Hamstrings Tight? (and How to Fix Them)
- May 24, 2020 Beginner-Friendly Shoulder Conditioning
- May 14, 2020 My Favorite Flexibility Props
- May 13, 2020 Quick and Easy Shoulder Warm Up
- May 10, 2020 The Ultimate Bridge Pose Progression Guide
- May 8, 2020 Wall Heel Slides for Tight Hamstrings
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Body Wheel
- Mar 23, 2021 Active Back Flexibility with a Body Wheel
- May 14, 2020 My Favorite Flexibility Props
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Bridges
- Jan 19, 2024 Is It OK To Lift the Heels in a Bridge (Full Wheel)?
- Jun 15, 2022 How to Get More Open Shoulders in a Bridge
- May 18, 2022 How to Stand Up from a Bridge (aka “Raise the Dead”)
- May 2, 2022 How to “Sit” in a Chair Sit Bridge
- Apr 4, 2022 5 Drills for Improving Overhead External Shoulder Rotation
- Mar 25, 2022 Pushing Up Into a Bridge: Progression
- Oct 9, 2021 Help! My Wrists Hurt in a Bridge
- Oct 5, 2021 Wrist Warm Up for Bridges
- May 31, 2020 “Big C” vs. “Little c” Backbend from Standing
- May 10, 2020 The Ultimate Bridge Pose Progression Guide
- Calves
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Chest
- Nov 7, 2022 Is Nerve Tension Limiting Your Shoulder Range of Motion?
- Oct 30, 2021 Beginner-Friendly Chest Stretches for Tight Pecs
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Chest Stand
- Jan 27, 2023 Example Chest Stand Training Progression
- May 4, 2020 Trouble Breathing in a Chest Stand? Elevate Yo’ Shoulders!
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Contortion
- Apr 17, 2023 How to Do a Y Scale Leg Hold
- Jan 27, 2023 Example Chest Stand Training Progression
- Oct 12, 2022 Easy Contortion Performance Makeup for People Who Are Crap at Makeup
- Oct 3, 2022 My Contortion Warm Up Routine (An Example)
- Sep 27, 2022 Shoulder Conditioning for Contortion Forearm Stands
- Sep 14, 2022 Middle Split Oversplits: A Primer on Technique
- Aug 22, 2022 Am I Too Old to Start Contortion? (Spoiler Alert: HECK No)
- Aug 1, 2022 Advanced Quad and Hip Flexor Stretches for Contortion
- Jun 15, 2022 How to Get More Open Shoulders in a Bridge
- May 23, 2022 How to Fake a Split: The “Illusion” Split
- May 18, 2022 How to Stand Up from a Bridge (aka “Raise the Dead”)
- May 16, 2022 Where to Buy Contortion Costumes on a Budget
- May 2, 2022 How to “Sit” in a Chair Sit Bridge
- Apr 18, 2022 When (and How) to Start Working on Oversplits
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Contortion Archery
- May 17, 2020 How to Modify a Toy Bow for Contortion Archery
- May 10, 2020 Best Bows for Contortion Archery
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Costuming
- May 16, 2022 Where to Buy Contortion Costumes on a Budget
- Oct 25, 2020 The Best Etsy Shops for Aerial & Contortion Costumes
- External Shoulder Rotation
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Foam Rolling
- Feb 19, 2023 The Importance of Rest Days in Flexibility Training
- Sep 5, 2022 2 Minute Neck Foam Rolling Routine to Ease a Sore Neck
- Nov 13, 2020 Foam Rolling Your Low Back (Safely!)
- May 14, 2020 My Favorite Flexibility Props
- Forearm Stands
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Front Splits
- Mar 1, 2023 Building Visual and Physical Awareness for Square Splits
- Feb 5, 2023 Stop Leaning Forwards in Your Front Splits!
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Glutes
- Mar 15, 2022 6 Exercises for Hip Internal and External Rotation
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Hamstrings
- Apr 19, 2023 Lift That Leg! 7 Stretches for a Higher Y Scale Leg Hold
- Feb 16, 2023 Struggling to Keep Your Back “Flat” in a Forward Fold? 5 Tips to Hinge at the Hips
- Feb 12, 2023 Is it OK to Round Your Back in a Forward Fold?
- Aug 24, 2022 4 Active Flexibility Drills to Strengthen Your Front Splits
- Aug 8, 2022 What Muscles Do I Need to Stretch for the Front Splits?
- Aug 3, 2022 Work Your Active Split Flexibility with Front Split Slides
- Jul 6, 2022 Straddle vs. Middle Split - What’s the Difference?
- Jun 29, 2022 How To Get Your Leg Higher in Three-Legged Downward Dog
- Jun 20, 2022 How To: Active Straddle Hover
- Jun 8, 2022 10-Minute Middle Split & Straddle Routine
- Jun 1, 2022 30-Day Toe Touch Flexibility Challenge
- May 11, 2022 4 Active Hamstring Stretches for Beginners
- May 9, 2022 Help! My Front Knee Hurts in a Front Split
- Apr 27, 2022 Gentle Sciatic Nerve Glide for Happier Hamstrings
- Apr 25, 2022 How to Tell if Hamstring “Tightness” is Nerve or Muscle Tension
- Apr 18, 2022 When (and How) to Start Working on Oversplits
- Apr 13, 2022 6 Active Flexibility Drills for Your Straddle Pancake
- Aug 16, 2020 Split Variations if You Can’t Do a Flat Split
- Jun 7, 2020 Can’t Touch Your Toes? 8 Beginner-Friendly Hamstring Stretches
- Jun 4, 2020 Why Are My Hamstrings Tight? (and How to Fix Them)
- May 26, 2020 Work Your Y-Scale with PNF
- May 19, 2020 10 Minute Splits Routine
- May 8, 2020 Wall Heel Slides for Tight Hamstrings
- Apr 29, 2020 No Partner? No Problem! How to Use PNF to Stretch for Splits
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Handstands
- Jun 22, 2022 Wrist Warm Up for Handstands
- Mar 29, 2022 The Importance of “External Shoulder Rotation” in a Backbend
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Hip Flexors
- Jan 3, 2023 Proper Pelvic Position for Hip Flexor Stretches
- Aug 24, 2022 4 Active Flexibility Drills to Strengthen Your Front Splits
- Aug 17, 2022 Controlling Rogue Hips - Keeping Your Hips Square in a Split
- Aug 15, 2022 How to Tell if Your Split is “Square” (the “Butt Cheek Test” and More!)
- Aug 8, 2022 What Muscles Do I Need to Stretch for the Front Splits?
- Aug 3, 2022 Work Your Active Split Flexibility with Front Split Slides
- Aug 1, 2022 Advanced Quad and Hip Flexor Stretches for Contortion
- Jul 27, 2022 How To: Femoral Nerve Glide for Tight Hips (2 Ways!)
- Jul 25, 2022 Stubbornly Tight Hip Flexors? Quick Test for Femoral Nerve Tension
- Jul 19, 2022 Help! My Knee Hurts in a Lunge
- Jun 29, 2022 How To Get Your Leg Higher in Three-Legged Downward Dog
- May 25, 2022 How to Close the Last Inch(es) on Your Splits
- Apr 18, 2022 When (and How) to Start Working on Oversplits
- Mar 15, 2022 6 Exercises for Hip Internal and External Rotation
- Oct 16, 2021 Hip Flexor Focused Warm Up
- Sep 19, 2021 Working Towards King Pigeon Pose (Eka Pada Rajakapotasana)
- May 28, 2021 8 Hip Flexor Stretches Using Active Flexibility
- Aug 16, 2020 Split Variations if You Can’t Do a Flat Split
- May 19, 2020 10 Minute Splits Routine
- May 3, 2020 Knee-Friendly Hip Flexor Stretches
- Apr 27, 2020 Build a Better Hip Flexor Stretch
- Hip Internal Rotation
- Hip Mobility
- Hip Rotation
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Knee
- Jul 19, 2022 Help! My Knee Hurts in a Lunge
- Jun 6, 2022 Knee Pain in Middle Splits? Try These Adjustments
- May 9, 2022 Help! My Front Knee Hurts in a Front Split
- Makeup
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Middle Split
- Oct 11, 2023 Obturator Nerve Tension Test & Nerve Glide
- Feb 8, 2023 Point or Flex? Protecting Your Ankles in Middle Splits
- Feb 2, 2023 “Proper” Hip Alignment for Middle Splits
- Sep 14, 2022 Middle Split Oversplits: A Primer on Technique
- Sep 7, 2022 How to Flatten Your Middle Splits
- Jul 6, 2022 Straddle vs. Middle Split - What’s the Difference?
- Jun 8, 2022 10-Minute Middle Split & Straddle Routine
- Jun 6, 2022 Knee Pain in Middle Splits? Try These Adjustments
- Middle split
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Mobility
- Mar 15, 2022 6 Exercises for Hip Internal and External Rotation
- Neck
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Neurodynamics
- Nov 7, 2022 Is Nerve Tension Limiting Your Shoulder Range of Motion?
- Jul 27, 2022 How To: Femoral Nerve Glide for Tight Hips (2 Ways!)
- Jul 25, 2022 Stubbornly Tight Hip Flexors? Quick Test for Femoral Nerve Tension
- May 9, 2022 Help! My Front Knee Hurts in a Front Split
- Apr 27, 2022 Gentle Sciatic Nerve Glide for Happier Hamstrings
- Apr 25, 2022 How to Tell if Hamstring “Tightness” is Nerve or Muscle Tension
- Apr 20, 2022 “Diagnosing” Muscle Tightness vs. Nerve Tension
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Oversplits
- Sep 14, 2022 Middle Split Oversplits: A Primer on Technique
- Aug 31, 2022 7 Oversplit Preparation Drills for Active Front Split Flexibility
- May 25, 2022 How to Close the Last Inch(es) on Your Splits
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PNF
- May 26, 2020 Work Your Y-Scale with PNF
- May 11, 2020 PNF Stretching at Home: Middle Splits
- Apr 29, 2020 No Partner? No Problem! How to Use PNF to Stretch for Splits
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Passive Flexibility
- Oct 10, 2022 Gentle (Passive) Stretches for Internal Hip Rotation
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Pecs
- Nov 7, 2022 Is Nerve Tension Limiting Your Shoulder Range of Motion?
- Oct 30, 2021 Beginner-Friendly Chest Stretches for Tight Pecs
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Performing
- Oct 12, 2022 Easy Contortion Performance Makeup for People Who Are Crap at Makeup
- Oct 3, 2022 My Contortion Warm Up Routine (An Example)
- May 23, 2022 How to Fake a Split: The “Illusion” Split
- May 16, 2022 Where to Buy Contortion Costumes on a Budget
- Puppy Pose
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Quads
- Aug 1, 2022 Advanced Quad and Hip Flexor Stretches for Contortion
- Jul 25, 2022 Stubbornly Tight Hip Flexors? Quick Test for Femoral Nerve Tension
- Jul 19, 2022 Help! My Knee Hurts in a Lunge
- Apr 11, 2022 5 Beginner-Friendly Quad Stretches
- Sep 19, 2021 Working Towards King Pigeon Pose (Eka Pada Rajakapotasana)
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Shoulders
- Nov 7, 2022 Is Nerve Tension Limiting Your Shoulder Range of Motion?
- Sep 27, 2022 Shoulder Conditioning for Contortion Forearm Stands
- Sep 19, 2022 3 Ways to Get into a Wall-Supported Forearm Stand (Pincha Pose)
- Jun 15, 2022 How to Get More Open Shoulders in a Bridge
- Apr 4, 2022 5 Drills for Improving Overhead External Shoulder Rotation
- Mar 29, 2022 The Importance of “External Shoulder Rotation” in a Backbend
- Mar 25, 2022 Pushing Up Into a Bridge: Progression
- Oct 9, 2021 Help! My Wrists Hurt in a Bridge
- Sep 19, 2021 Working Towards King Pigeon Pose (Eka Pada Rajakapotasana)
- Apr 8, 2021 Body Wheel Stretches for Back & Shoulders
- Mar 23, 2021 Active Back Flexibility with a Body Wheel
- Mar 6, 2021 5 Puppy Pose Variations for Open Shoulders
- Sep 5, 2020 How To: Wall-Supported Scorpion Forearmstands
- Aug 30, 2020 Forearmstands for Beginners
- May 29, 2020 Advanced Shoulder Warm Up for Contortion
- May 24, 2020 Beginner-Friendly Shoulder Conditioning
- May 13, 2020 Quick and Easy Shoulder Warm Up
- May 10, 2020 The Ultimate Bridge Pose Progression Guide
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Splits
- Apr 19, 2023 Lift That Leg! 7 Stretches for a Higher Y Scale Leg Hold
- Apr 17, 2023 How to Do a Y Scale Leg Hold
- Aug 31, 2022 7 Oversplit Preparation Drills for Active Front Split Flexibility
- Aug 24, 2022 4 Active Flexibility Drills to Strengthen Your Front Splits
- Aug 17, 2022 Controlling Rogue Hips - Keeping Your Hips Square in a Split
- Aug 15, 2022 How to Tell if Your Split is “Square” (the “Butt Cheek Test” and More!)
- Aug 8, 2022 What Muscles Do I Need to Stretch for the Front Splits?
- Aug 3, 2022 Work Your Active Split Flexibility with Front Split Slides
- Jun 6, 2022 Knee Pain in Middle Splits? Try These Adjustments
- May 25, 2022 How to Close the Last Inch(es) on Your Splits
- May 23, 2022 How to Fake a Split: The “Illusion” Split
- May 9, 2022 Help! My Front Knee Hurts in a Front Split
- Apr 25, 2022 How to Tell if Hamstring “Tightness” is Nerve or Muscle Tension
- Apr 18, 2022 When (and How) to Start Working on Oversplits
- Mar 20, 2022 Contract-Relax Stretches for Middle Splits
- Mar 15, 2022 6 Exercises for Hip Internal and External Rotation
- Oct 16, 2021 Hip Flexor Focused Warm Up
- Oct 2, 2021 How Long Does It Take to Do the Splits?
- May 28, 2021 8 Hip Flexor Stretches Using Active Flexibility
- Mar 13, 2021 4 Active Flexibility Exercises for Middle Splits
- Aug 16, 2020 Split Variations if You Can’t Do a Flat Split
- May 3, 2020 Knee-Friendly Hip Flexor Stretches
- Apr 29, 2020 No Partner? No Problem! How to Use PNF to Stretch for Splits
- Apr 27, 2020 Build a Better Hip Flexor Stretch
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Straddle
- Oct 11, 2023 Obturator Nerve Tension Test & Nerve Glide
- Sep 28, 2022 Help! My Outer Hips Hurt When I Straddle
- Jul 6, 2022 Straddle vs. Middle Split - What’s the Difference?
- Jun 20, 2022 How To: Active Straddle Hover
- Jun 8, 2022 10-Minute Middle Split & Straddle Routine
- Apr 13, 2022 6 Active Flexibility Drills for Your Straddle Pancake
- Mar 20, 2022 Contract-Relax Stretches for Middle Splits
- May 11, 2020 PNF Stretching at Home: Middle Splits
- May 6, 2020 Active Straddle Warmup: Pancake Good Mornings
- Upper Back
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Warm Up
- Oct 3, 2022 My Contortion Warm Up Routine (An Example)
- Jun 22, 2022 Wrist Warm Up for Handstands
- Apr 27, 2022 Gentle Sciatic Nerve Glide for Happier Hamstrings
- Oct 5, 2021 Wrist Warm Up for Bridges
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Wrists
- Jun 22, 2022 Wrist Warm Up for Handstands
- Oct 9, 2021 Help! My Wrists Hurt in a Bridge
- Oct 5, 2021 Wrist Warm Up for Bridges
- Yoga
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ankles
- Sep 12, 2022 Getting a “Pointier” Toe Pointe
- balance
- contortion
- shoulders
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toe point
- Sep 12, 2022 Getting a “Pointier” Toe Pointe