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Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/156e5fc8-5246-4653-bdcb-f9bbb5135539/foam+rolling+hamstrings.png Bendy Blog - Why (and How) to Warm Up Before Stretching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/634a8bae-1dba-4b58-9918-2caeb05c87d1/forward+fold+overview.png Bendy Blog - Why (and How) to Warm Up Before Stretching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c67e3c36-d3f3-438b-8f3b-07d8e710efe1/leg+lifts+warm+up.png Bendy Blog - Why (and How) to Warm Up Before Stretching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/6d695a4c-de1d-4abb-9b50-52fb17ac21f7/good+mornings+warm+up.png Bendy Blog - 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Why (and How) to Warm Up Before Stretching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/cold-vs-warm-flexibility-and-how-to-increase-cold-flexibility monthly 0.5 2025-02-13 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7ce1797c-a5a2-47ea-9390-e77158582bb7/Cold+vs+Warm+Flexibility+thumb.png Bendy Blog - “Cold” vs. “Warm” Flexibility (and How to Improve Your Cold Flexibility) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/541f48d5-a082-44e1-b97c-438f1b2d0253/fire+log+pose+-+cold+flexibility.png Bendy Blog - “Cold” vs. “Warm” Flexibility (and How to Improve Your Cold Flexibility) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e17a1044-3250-4d38-9ca6-d4a476ad3b33/fire+log+pose+-+after+warm+up.png Bendy Blog - “Cold” vs. “Warm” Flexibility (and How to Improve Your Cold Flexibility) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/08c0f172-8cf5-4031-9dd6-4fd1f3d25f8d/fire+log+pose+-+after+conditioning+work.png Bendy Blog - “Cold” vs. “Warm” Flexibility (and How to Improve Your Cold Flexibility) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2e88d0f7-5303-4e86-862a-a0e0bcbce743/dani+cold+vs+warm+flexibility.png Bendy Blog - “Cold” vs. “Warm” Flexibility (and How to Improve Your Cold Flexibility) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/help-my-back-hurts-after-backbending monthly 0.5 2025-01-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5f083381-8075-4810-a7dc-01f1bdb57ba6/Back+pain+after+stretching.png Bendy Blog - Help! My Back Hurts After Backbending - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1071f35b-6952-485b-ada2-965d2035936f/deep+back+muscles+example.png Bendy Blog - Help! My Back Hurts After Backbending - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/75463624-17ca-419c-a7d2-4a6aff87b02f/OK+post+backbend+back+pain.png Bendy Blog - Help! My Back Hurts After Backbending - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d8866feb-8f61-4e34-8873-7ec359240bea/dangerous+post+backbend+back+pain.png Bendy Blog - Help! My Back Hurts After Backbending - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/is-it-ok-to-lift-the-heels-in-a-bridge-full-wheel monthly 0.5 2024-01-19 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/65e5bbfe-83c8-46b2-aa5e-4d6fa4349617/heels+lifted+in+bridge.png Bendy Blog - Is It OK To Lift the Heels in a Bridge (Full Wheel)? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5dcd2426-e3f3-440a-aa4d-81a00a3ec719/feet+on+yoga+blocks+in+bridge.png Bendy Blog - Is It OK To Lift the Heels in a Bridge (Full Wheel)? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5808e6eb-ed69-4f4d-b7fa-18b052fd928a/feet+on+floor+bridge.png Bendy Blog - Is It OK To Lift the Heels in a Bridge (Full Wheel)? - Make it stand out When heels are flat on the floor: Knees are lower, extending the femur (thigh bone) farther backwards (relative to the hips), causing a deeper hip flexor stretch The pelvis is pulled to rotate forwards More of an arch gets pushed into the lower back (especially between the lumbar and sacrum) Wrists may be forced to flex an uncomfortable amount The heels-on-the-floor bridge can be a good choice for students who: have more shoulder and back flexibility (in general) want to focus on increasing their lower back flexibility want to challenge their hip flexors https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/adb81a42-bfe7-431f-a679-bf021ed04feb/feet+elevated+bridge.png Bendy Blog - Is It OK To Lift the Heels in a Bridge (Full Wheel)? - Make it stand out When the heels (and therefor knees) are elevated: The pelvis can more easily tilt backwards The hip flexor stretch can (potentially) lessen The backbend can be more evenly spread to the upper back and shoulders Shoulders can more easily stack on top of wrists (more comfortable for wrists!) The heels-elevated bridge is a good choice for students who: have tighter shoulders & back flexibility in general want to work more on accessing their upper back experience wrist pain in a bridge experience low back pain or “crunchiness” in a bridge are working towards kickovers and walkover transitions https://www.daniwinksflexibility.com/bendy-blog/10-great-youtube-channels-for-flexibility-anatomy-education monthly 0.5 2023-11-28 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1701134879182-VCVGGMSFHYJKEYSYRLMA/10+Flexy+YT+Channels+to+Follow.png Bendy Blog - 10 Great YouTube Channels for Flexibility Anatomy Education - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/my-top-5-insta-accounts-to-follow-for-flexibility-education monthly 0.5 2023-11-22 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7fba08c5-01ab-44be-894b-aa65c4d22948/jen+crane.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/418621cf-ce68-4c14-b251-5ebd11b1c243/jenni+rawlings.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d7af238d-c3da-4bb8-a4f2-424ca4ce0534/dan+flexibility+research.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a6b6c98e-36bc-49c6-807f-b77230123282/alex+iman.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/801db69c-102b-4072-aec7-46a4f488b672/britta+paulin+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/60b0d120-1f00-46b2-995c-8df7bdcc055a/adelle+bridges+insta.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Adelle Bridges (@adellebridges) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/01169a31-427a-41b9-af0a-27d48b3cccaa/balancenotion+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Balance Notion (@balancenotion) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/8c12298b-be1e-4873-b0c3-9340804832fc/jess+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Jess (@bendwithjess_flexibility) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/dadf4092-30aa-4593-b2a9-e9594413ed43/bendy+educator.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Tran Finn (@bendyeducator) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/87cf9180-a824-418c-9584-a97f23e5f31f/carlie+huberman.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Dr. Carlie Huberman (@carliehuberman) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/097206dd-4d0c-477e-9131-458cf46aaa83/catie+brier+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Catie Brier (@catie.brier.contortion) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e17971a8-ab67-46e6-80a5-23913848accc/celest+pereira+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Celest Pereira (@celestpereiraphysio) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2810e54c-dcc6-4a02-8adf-50656d4ef665/cla+ricee.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Clarice Liu (@cla_ricee) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/8cfff1c2-ffed-4b77-aa1e-aacf7aa69e4e/emily+rausch+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Dr. Emily Rausch (@dr.emilyrausch) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/dbd3a1a9-8b8b-4094-ab29-ceb74aca0b76/elastischool+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Amy Goh (@elastischool) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/3cb41bfe-cc75-410e-bafa-47cce3063b6e/elia+bartolini+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Elia Bartolini (@elia_bodyweight) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/563887e1-3779-4530-8e89-1ff003a93e59/fitandbendy+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Fit & Bendy (@fitandbendy) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7cf7dd33-8b31-4e42-8a7b-d6e1a85a4047/flexibility+maestro.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out PJ May (@flexibility.maestro) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/af3ee826-db82-4563-9be3-0b49be6ac353/flexibility+pixie+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Nicks Wilson (@flexibilitypixie) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/9d14a735-982d-4546-a346-19231fc11766/human+mvmnt+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Micha Bakker (@human.mvmnt) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5487e71a-0632-4f20-97cc-431cfc87aa32/hypermobile+yogis+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Hypermobile Yogis (@hypermobile.yogis) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/6c800197-b800-410f-b370-e2ed82c09c9e/kruseelite+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Taylor & Alisha Krus (@kruseelite) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/941f3b83-3b61-4069-ab64-8c79b578cca3/micah+walters+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Micah Walters (@micah.walters.movement) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/9f299bba-8ef5-44ab-ac86-5f6ebcf3c3fa/moveu+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out MoveU (@moveu) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/70b632b2-1df9-472b-ba27-0706660f5645/muscle+and+motion+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Muscle & Motion (@muscleandmotion) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2d8c7fad-1f1e-4281-8362-92786adac6b3/niftyfox+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Tanja (@niftyfox) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/cbd34726-9d70-4cd3-82ad-6005404d7760/rissa+flexes+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Rissa (@rissaflexes) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/fce0983f-6c63-45e3-8f68-a847729453be/susan+bishop+yoga.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Susan Bishop (@susanbishopyoga) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c11d6542-d5e0-4d26-a5f1-a01c2ea3d8c3/the+pole+physio+instagram.png Bendy Blog - My Top 5 Insta Accounts to Follow for Flexibility Education - Make it stand out Simone / The Pole Physio (@thepole.physio) https://www.daniwinksflexibility.com/bendy-blog/obturator-nerve-tension-test-amp-nerve-glide monthly 0.5 2023-10-11 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1697054577754-UMVKX8IJK4O4SHA3I2AK/obturator+nerve+tension+blog+thumb.png Bendy Blog - Obturator Nerve Tension Test &amp; Nerve Glide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/6a189271-1ccc-4a85-886e-5983889b37ad/seated+adductor+stretch.png Bendy Blog - Obturator Nerve Tension Test &amp; Nerve Glide - Make it stand out Step 1: Start sitting in a chair with your legs together, torso lifted nice and tall. Open one leg out to the side (I’m doing my right leg in the photo) until you feel a gentle inner thigh stretch in the side leg (keep it easy, like 3/10 intensity). If you open the leg all the way out to the side and feel zero stretch, try the second test instead. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/f80f9ff1-4ef2-457f-b27c-92c9c03e56a9/seated+nerve+tension+test+pt+1.png Bendy Blog - Obturator Nerve Tension Test &amp; Nerve Glide - Make it stand out Step 2: Keeping your legs in the same position, paying attention to the sensation of the stretch that you feel on your inner thigh, round your neck by looking at the floor (rounding the neck will tug on the nerve a bit). Does that increase the intensity of the inner thigh stretch? If so, you’ve likely got some nerve tension. If not, proceed to Step 3. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/0d53843d-a131-4b26-a060-0d1622032ffd/seated+nerve+tension+test+pt+2.png Bendy Blog - Obturator Nerve Tension Test &amp; Nerve Glide - Make it stand out Step 3: If the stretch feels the same, you can tension the nerve a bit more by rounding the upper back (make sure to keep the hips in the same position, don’t let the hips tilt). Does that make the inner thigh stretch feel a bit more challenging, or still the same? https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/10ca9c6c-16fe-4218-8150-c5f079278a55/obturator+nerve+glide+-+seated.gif Bendy Blog - Obturator Nerve Tension Test &amp; Nerve Glide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b5939379-76df-4458-9197-229e03f5bd28/half+middle+split.png Bendy Blog - Obturator Nerve Tension Test &amp; Nerve Glide - Make it stand out Step 1. Start in a gentle half middle split stretch (one leg straight, one knee bent), finding a comfortable (3/10 intensity) stretch on the inner thigh in the straight leg. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/145f31bd-9c96-4287-b7d2-5b175bc6ad15/half+middle+split+nerve+tension+test+pt+1.png Bendy Blog - Obturator Nerve Tension Test &amp; Nerve Glide - Make it stand out Step 2. Keeping the legs and hips in the same position (don’t let them move!), round your neck by tucking your chin towards your chest. Does this make the inner thigh stretch feel more intense? If so, you’ve probably got some nerve tension. If not, proceed to Step 3. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/478edb34-6568-4288-a6d0-e5c44685f41c/half+middle+split+nerve+tension+test+pt+2.png Bendy Blog - Obturator Nerve Tension Test &amp; Nerve Glide - Make it stand out Step 3. Still keeping your hips/legs in the same spot (don’t let the hips tilt), round your upper back along with your neck. Does that increase the “stretch” feeling in the inner thigh? https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b5ffe316-9b42-4b79-a69a-9adba63ea62c/obturator+nerve+glide+-+half+middle+split.gif Bendy Blog - Obturator Nerve Tension Test &amp; Nerve Glide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/passive-stretching-is-not-the-devil monthly 0.5 2023-07-28 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1690484063498-K9GF7UL4CTIET9RF6JHN/passive+stretching+is+not+bad.png Bendy Blog - Passive Stretching is Not the Devil - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/8fd10ca2-4039-4754-b9b3-da115b45e6f1/flexibility+training+plate+breakdown.png Bendy Blog - Passive Stretching is Not the Devil - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b10830ac-fefd-485c-bb93-055d0e0c8969/standing+split+before+and+after+passive+stretching.png Bendy Blog - Passive Stretching is Not the Devil - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b75ca4cc-619b-40cf-814b-07e15190e64c/standing+split+kicks.gif Bendy Blog - Passive Stretching is Not the Devil - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/lift-that-leg-7-stretches-for-a-higher-y-scale-leg-hold monthly 0.5 2023-04-19 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/80ba5076-82a9-4255-98ff-8bc5a4090bf9/knee+bent+out+to+the+side+-+anatomy.png Bendy Blog - Lift That Leg! 7 Stretches for a Higher Y Scale Leg Hold - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7ecde9d6-aa02-4450-b826-32ead218011b/y+scale+muscles+stretched.png Bendy Blog - 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How to Use Neck Engagement for a Deeper Cobra Pose - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/69de29b6-6cf7-47c7-aac6-3c90ce3cfb1b/Neck+protraction+then+arch.png Bendy Blog - How to Use Neck Engagement for a Deeper Cobra Pose - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/using-bands-to-help-support-square-splits monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5bd929a7-0120-4987-998a-1ddd2e883251/square+hip+with+band+on+front+foot.png Bendy Blog - Using Bands to Help Support “Square” Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/152624e9-c23e-4b3d-8a56-0f97140f383d/square+hips+with+band+on+back+foot.png Bendy Blog - Using Bands to Help Support “Square” Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/building-visual-and-physical-awareness-for-square-splits monthly 0.5 2023-03-01 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/0ed145e4-7101-4c09-92e3-9d764fbb2b58/square+hips+test+-+butt+cheek+test.png Bendy Blog - Building Visual and Physical Awareness for Square Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7a339465-8011-4627-8df2-35e8b0c9ec10/square+hip+for+splits+alignment+visual.png Bendy Blog - Building Visual and Physical Awareness for Square Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/50f39c9c-7c78-4e1f-9eb6-9149e994e72e/sensory+bath+GIF.gif Bendy Blog - Building Visual and Physical Awareness for Square Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/4-bird-dog-variations-for-bendier-backbends monthly 0.5 2023-02-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b82ca85f-0aac-4006-b031-c77f472e6cb5/bird+dog.png Bendy Blog - 4 Bird Dog Variations for Bendier Backbends - Make it stand out Opposite arm & leg lifts, while spine stays neutral https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2fe0772c-6028-451a-8d71-3c326c749d60/rounded+back+bird+dog.png Bendy Blog - 4 Bird Dog Variations for Bendier Backbends - Make it stand out Opposite arm & leg lifts, while spine stays rounded https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a5def1ed-fd46-4544-a605-222eaeedd494/arched+back+bird+dog.png Bendy Blog - 4 Bird Dog Variations for Bendier Backbends - Make it stand out Opposite arm & leg lifts, while spine stays arched https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5b63ddeb-cbda-431f-b936-46000597f5e7/bird+dog+backbend+with+strap.png Bendy Blog - 4 Bird Dog Variations for Bendier Backbends - Make it stand out Opposite arm & leg lifts & straightens while spine stays arched https://www.daniwinksflexibility.com/bendy-blog/what-to-do-on-your-rest-active-recovery-days monthly 0.5 2023-02-23 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2886df05-53aa-4699-94d1-a91f19005165/frodo+and+sam+walking.jfif Bendy Blog - What to “Do” on Your Rest and Active Recovery Days - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/8ea6dd22-bff7-4072-b1ea-37984231ce01/cat+yoga.png Bendy Blog - What to “Do” on Your Rest and Active Recovery Days - Make it stand out Artist credit: Jemma Banks Design (Etsy) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ec2c6825-076a-4119-a49c-6f2d0d43f456/headspace-1.jpg Bendy Blog - What to “Do” on Your Rest and Active Recovery Days - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/bbb9aa8d-52f4-41c3-bb9f-6a42ff0ebf5d/ghibli+bath.png Bendy Blog - What to “Do” on Your Rest and Active Recovery Days - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/the-importance-of-rest-days-in-flexibility-training monthly 0.5 2023-03-17 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/433b9141-08c6-4ad4-bc67-10fc1e4e6934/rest+days+flexibility+training.jpg Bendy Blog - The Importance of Rest Days in Flexibility Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/04fc226f-9e99-4626-b60a-14073b477b3a/sloth+rest+day.png Bendy Blog - The Importance of Rest Days in Flexibility Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/struggling-to-keep-your-back-flat-in-a-forward-fold-5-tips-to-hinge-at-the-hips monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/9758152a-8a1b-4ccd-b2aa-724a2d5ad0f3/nate+forward+fold+knees+straight.png Bendy Blog - Struggling to Keep Your Back “Flat” in a Forward Fold? 5 Tips to Hinge at the Hips - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ac249e85-73b6-4bbe-8e17-4f03899a52b9/forward+fold+with+flat+back.png Bendy Blog - Struggling to Keep Your Back “Flat” in a Forward Fold? 5 Tips to Hinge at the Hips - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e1998cba-f2a5-49a5-bb1c-2cc415f3d8b6/Good+Down+Dog+-+Flat+Back+Bent+Knees.png Bendy Blog - Struggling to Keep Your Back “Flat” in a Forward Fold? 5 Tips to Hinge at the Hips - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1590668777043-CZDZKWMD4XNO8SYE2Y1Z/Bent+Knee+Strap+Hamstring+Stretch.png Bendy Blog - Struggling to Keep Your Back “Flat” in a Forward Fold? 5 Tips to Hinge at the Hips - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1674499507843-9QSVCIJ3AEGUP1F4P3L8/Standing+Leg+Lifts.png Bendy Blog - Struggling to Keep Your Back “Flat” in a Forward Fold? 5 Tips to Hinge at the Hips - Make it stand out Standing Leg Lifts https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1670446776278-KJYDA5E2H6SDF6XI85P1/Supine+Leg+Lifts.png Bendy Blog - Struggling to Keep Your Back “Flat” in a Forward Fold? 5 Tips to Hinge at the Hips - Make it stand out Supine Leg Lifts https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1670452474347-FAFAWO42VD143CC6BD44/Supine+Froggy+Kicks.png Bendy Blog - Struggling to Keep Your Back “Flat” in a Forward Fold? 5 Tips to Hinge at the Hips - Make it stand out Supine Froggy Kicks https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/da3cc3b6-5182-4da8-855d-c4b8c638a726/broom+forward+fold.png Bendy Blog - Struggling to Keep Your Back “Flat” in a Forward Fold? 5 Tips to Hinge at the Hips - Make it stand out Correct - broom maintaining contact in all 3 spots https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c57abe70-07cd-44f9-ac4d-9c42f2001567/broom+forward+fold+fail.png Bendy Blog - Struggling to Keep Your Back “Flat” in a Forward Fold? 5 Tips to Hinge at the Hips - Make it stand out Incorrect - broom loosing contact with one area (rounding through the upper back) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/aa335695-d11a-4d02-a654-55c49ca207e5/broom+forward+fold+fail+2.png Bendy Blog - Struggling to Keep Your Back “Flat” in a Forward Fold? 5 Tips to Hinge at the Hips - Make it stand out Incorrect - broom loosing contact with two areas (rounding through the upper and lower back - very common!) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1670885703685-L83ZKDQRU24U2J2V2DGC/Legs+Up+the+Wall+-+Thumb.png Bendy Blog - Struggling to Keep Your Back “Flat” in a Forward Fold? 5 Tips to Hinge at the Hips - Make it stand out Legs Up the Wall https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1670887617388-TEPM35EFNSP5JZE3GLRC/supine+hamstring+stretch+-+thumb.png Bendy Blog - Struggling to Keep Your Back “Flat” in a Forward Fold? 5 Tips to Hinge at the Hips - Make it stand out Supine Hamstring Stretch https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1670887262118-SO5FI328IDWO3PQ1714P/supine+hamstring+pnf.png Bendy Blog - Struggling to Keep Your Back “Flat” in a Forward Fold? 5 Tips to Hinge at the Hips - Make it stand out Supine Hamstring PNF (Hamstrings Contracting) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1670887391981-D3XIGGTW8I8UVWAX7MWC/supine+hamstring+pnf+-+hip+flexor+engagement.png Bendy Blog - Struggling to Keep Your Back “Flat” in a Forward Fold? 5 Tips to Hinge at the Hips - Make it stand out Supine Hamstring PNF (Hip Flexors Contracting) https://www.daniwinksflexibility.com/bendy-blog/is-it-ok-to-round-your-back-in-a-forward-fold monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/6c8fe406-9795-4868-bcef-79ecf001270d/hamstring+muscle+group.png Bendy Blog - Is it OK to Round Your Back in a Forward Fold? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c17f8f49-d03d-478b-88e9-e5bba08f720d/hamstrings+standing.png Bendy Blog - Is it OK to Round Your Back in a Forward Fold? - Make it stand out Hamstrings when standing normally https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/f4641444-85a2-4947-8f74-793d2d93e73b/hamstrings+forward+fold+-+lengthened.png Bendy Blog - Is it OK to Round Your Back in a Forward Fold? - Make it stand out Hamstrings lengthening when hip bones rotate forwards (forward folding) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ac249e85-73b6-4bbe-8e17-4f03899a52b9/forward+fold+with+flat+back.png Bendy Blog - Is it OK to Round Your Back in a Forward Fold? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/365547fc-1d6b-469b-bb67-6b53e0db8445/forward+fold+with+rounded+back.png Bendy Blog - Is it OK to Round Your Back in a Forward Fold? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7fd6518f-41d1-4245-8e67-0ba66c2a654d/rounded+vs+flat+back+forward+fold+GIF.gif Bendy Blog - Is it OK to Round Your Back in a Forward Fold? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/9758152a-8a1b-4ccd-b2aa-724a2d5ad0f3/nate+forward+fold+knees+straight.png Bendy Blog - Is it OK to Round Your Back in a Forward Fold? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/8eab3fbb-8a72-4812-8cd9-21f43f7cddc9/nate+forward+fold+knees+bent.png Bendy Blog - Is it OK to Round Your Back in a Forward Fold? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/008bd604-38db-49ff-96e1-0eea6d1fc526/full+posterior+chain+stretch.png Bendy Blog - Is it OK to Round Your Back in a Forward Fold? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/66ce9c7c-9ff4-4ffd-9774-9ab32582f72f/rounded+back+toe+touch.png Bendy Blog - Is it OK to Round Your Back in a Forward Fold? - Make it stand out As you can see, most of this toe touch flexibility is coming from Nate’s back - which is not necessarily a bad thing, it’s just how his body is currently working in this movement pattern. https://www.daniwinksflexibility.com/bendy-blog/point-or-flex-protecting-your-ankles-in-middle-splits monthly 0.5 2023-02-08 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/eae3190d-2bdd-4499-9642-4b4572a41813/ankle+ligaments.jpg Bendy Blog - Point or Flex? Protecting Your Ankles in Middle Splits - Make it stand out Image Credit: OpenStax College, 919 Ankle Feet Joints, CC BY 3.0 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1bb55abe-66b0-4ce7-8a60-88c7b4d93ae5/ankle+eversion+-+sickled+feet.png Bendy Blog - Point or Flex? Protecting Your Ankles in Middle Splits - Make it stand out Ankle Inversion. Too much can stress the ligaments on the outside of the ankle https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/f158cee2-0a1a-43ea-ad4c-280749009fa4/ankle+inversion+-+winged+feet.png Bendy Blog - Point or Flex? Protecting Your Ankles in Middle Splits - Make it stand out Ankle Eversion. Too much can stress the ligaments on the inside of the ankle https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/aefb8956-3bcf-4172-93e4-04676b764c2f/middle+split+ankle+pain+-+pointed+toes.png Bendy Blog - Point or Flex? Protecting Your Ankles in Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d32513fd-dcfa-4574-bc86-03cb8551a057/flat+middle+split+with+pointed+toes.png Bendy Blog - Point or Flex? Protecting Your Ankles in Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c6eb834f-79ef-436c-81ce-729c0ea46a93/middle+split+ankle+eversion.png Bendy Blog - Point or Flex? Protecting Your Ankles in Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/65c088af-ab2f-493e-a9d5-ce9da97e152c/proper+middle+split+foot+position.png Bendy Blog - Point or Flex? Protecting Your Ankles in Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/f0eec5f6-5626-4d8e-83a2-5d939f8486b0/middle+split+knee+twist.png Bendy Blog - Point or Flex? Protecting Your Ankles in Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/af05dc38-d55b-43fa-af51-d8e807715949/middle+split+OK+foot+position.png Bendy Blog - Point or Flex? Protecting Your Ankles in Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/stop-leaning-forwards-in-your-front-splits monthly 0.5 2023-02-05 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/bb120221-6546-489b-9f83-9d17503090d5/Front+split+anatomy.png Bendy Blog - Stop Leaning Forwards in Your Front Splits! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/0852bec7-d9dd-4c9d-b9d4-16940b6f2859/hip+flexor+split+GIF.gif Bendy Blog - Stop Leaning Forwards in Your Front Splits! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/71f49973-1c20-4845-b0af-fe906bccdb8e/Hip+Eyeballs+GIF.gif Bendy Blog - Stop Leaning Forwards in Your Front Splits! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/277d0707-cbe5-4b2c-aff4-5eb98ef0c360/Front+split+hip+eyeballs+to+the+floor.png Bendy Blog - Stop Leaning Forwards in Your Front Splits! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/4583596e-e268-4d0d-ad0e-26bb09f09ae7/front+split+hip+eyeballs+lifted.png Bendy Blog - Stop Leaning Forwards in Your Front Splits! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d42f2205-7bf9-46bf-81ca-7dce1eac1e00/torso+lean+in+front+split.png Bendy Blog - Stop Leaning Forwards in Your Front Splits! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/proper-hip-alignment-for-middle-splits monthly 0.5 2023-02-02 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ca93ce3c-3137-4bb9-b277-9f75be8623a2/middle+split+hip+height+variation.png Bendy Blog - “Proper” Hip Alignment for Middle Splits - Make it stand out All of these are examples of “traditional” middle split hip alignment (regardless of whether the middle split is flat or not) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e1182655-a545-4f84-914f-ee2f8d1b18db/frogger+hip+knee+alignment.png Bendy Blog - “Proper” Hip Alignment for Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/f3878693-6ab4-4f04-bdf5-987110d74d76/hip+alignment+in+frogger+stretch.png Bendy Blog - “Proper” Hip Alignment for Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/184cde87-ab0e-4566-986b-c4e113e44899/middle+split+hip+alignment.png Bendy Blog - “Proper” Hip Alignment for Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2175250f-639d-4c04-a785-c469ab9ffbb1/middle+split+-+neutral+pelvic+tilt.png Bendy Blog - “Proper” Hip Alignment for Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/62ea67e8-0abc-4517-8b2d-e34ad0e1e822/middle+split+-+neutral+pelvic+tilt+-+hip+eyeballs.png Bendy Blog - “Proper” Hip Alignment for Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/abf10279-a39c-4ba1-8667-669e77df7c4b/straddle+hip+pain+-+posterior+pelvic+tilt.png Bendy Blog - “Proper” Hip Alignment for Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/90f3e2af-ebb5-47d2-a5a2-ea4b50c21439/straddle+-+anterior+pelvic+tilt.png Bendy Blog - “Proper” Hip Alignment for Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/6f7ba574-09f4-43d5-bb20-6a8bda8fae60/middle+split+-+anterior+pelvic+tilt.png Bendy Blog - “Proper” Hip Alignment for Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2519b46a-5ecd-44bb-9d31-f4735d3f04f9/middle+split+-+posterior+pelvic+tilt.png Bendy Blog - “Proper” Hip Alignment for Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/13f59b4b-942d-4e8b-b1b5-057f5cbcdc39/middle+split+-+torso+parallel+to+floor.png Bendy Blog - “Proper” Hip Alignment for Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/50702624-0c01-4241-ad5a-97d088012c32/middle+split+-+torso+lifted+but+with+arched+back.png Bendy Blog - “Proper” Hip Alignment for Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1be0df3f-ab3f-4c6c-8760-93421fd2e414/middle+split+-+posterior+pelvic+tilt.png Bendy Blog - 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Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c26e22c2-b8f0-4de1-b2ce-30a88229c58a/oversplit+examples.png Bendy Blog - Flat Split on the Floor but Not in the Air - What Gives? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/proper-pelvis-position-for-hip-flexor-stretches monthly 0.5 2023-01-03 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/6db56d3e-6275-4df5-84c0-924989d5a030/kneeling+lunge+pelvic+tilt.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ebee9d04-f534-4f30-87cd-c850d3fbadf6/standing+lunge+hip+flexor+stretch.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/993d116d-5987-4c77-9b82-b69cdf1e2f2d/front+split+hip+flexor+stretch.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ddf4cdb8-51e0-4d0d-9ab1-c795598b02c6/back+lying+hip+flexor+stretch+-+pelvis+position.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c8eb879a-3082-45af-b2fd-572791b2e05d/why+not+to+lean+forward+in+a+lunge.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/6434c61c-14c7-412e-9c38-624c7ee4e24a/tuck+your+pelvis.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out “tuck your pelvis” https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a02cfdb7-061c-44b6-be32-f8510a49ab74/tuck+your+tailbone.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out “tuck your tailbone” https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/fc83ceed-e81c-4c70-8b7d-72e2f2601a27/lift+your+pubic+bone.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out “lift your public bone” https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/80e5474d-508f-43df-9b67-6c272b339040/rotate+your+pelvis+backwards.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out “rotate your pelvis backwards” aka “posteriorly tilt your pelvis” https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/04dec25e-f0d2-4949-b5ac-e2845410b21a/flatten+your+low+back.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out “flatten your low back” https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/bcb95aa1-8aa5-4ff8-a884-14de552a2de8/lift+your+hip+points.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out “lift your ‘hip points’” https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/01892168-a2c0-4761-8896-76bcd293c75b/unsquare+kneeling+lunge.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5622a0f8-2411-4672-a55f-ec84310a1d15/square+vs+unsquare+standing+lunge.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1699a81e-0137-423a-825d-08923a3d63d4/square+vs+unsquare+front+split.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e862fea7-daeb-407d-8d29-130f9daa24d5/why+to+keep+hips+square+in+a+lunge.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ac4bb6d5-4e05-491f-b193-8373f29e7964/square+your+hips.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out “square your hips” https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d6d520e9-b1eb-48a6-b2f7-7c75dd53026d/pull+your+front+hip+back.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out “pull your front hip crease back” https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7dbcff3c-d737-4e6e-b677-9fd712c91a47/push+your+back+hip+forwards.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out “push your back hip forwards” https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/00c97183-0be9-4767-acfa-0533c8cfb62e/square+hip+headlights.png Bendy Blog - Proper Pelvic Position for Hip Flexor Stretches - Make it stand out “point your hip bones forwards like headlights” https://www.daniwinksflexibility.com/bendy-blog/is-nerve-tension-limiting-your-shoulder-range-of-motion monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/50323b39-0ed8-4d21-8baa-96914e8748ae/Nerves_of_the_left_upper_extremity.gif Bendy Blog - Is Nerve Tension Limiting Your Shoulder Range of Motion? - Make it stand out Henry Vandyke Carter, Public domain, via Wikimedia Commons https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/3296302b-c51d-408d-9386-b252e73b79fe/ulnar+nerve+tension+test+-+step+1.gif Bendy Blog - Is Nerve Tension Limiting Your Shoulder Range of Motion? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ce8ab104-6f61-4161-b6b8-a5a52b3c1f01/ulnar+nerve+tension+test+-+step+3.gif Bendy Blog - Is Nerve Tension Limiting Your Shoulder Range of Motion? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5d8f48a2-d6fb-440e-95e8-1eb42f8d3620/ulnar+nerve+tension+test+-+step+2.gif Bendy Blog - Is Nerve Tension Limiting Your Shoulder Range of Motion? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/dea249a6-d553-4200-bfa1-570a2f6fbd5d/median+nerve+tension+test+-+step+1.gif Bendy Blog - Is Nerve Tension Limiting Your Shoulder Range of Motion? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/be2c926e-799b-400a-af7b-6c0b4ea3c6b9/median+nerve+tension+test+-+step+2.gif Bendy Blog - 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Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e7827768-7753-468d-b44b-8910d8f8467d/circus+eye+makeup+rhinestones.png Bendy Blog - Easy Contortion Performance Makeup for People Who Are Crap at Makeup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e295ea60-0353-4ff0-b992-ba7887458992/contortion+makeup.png Bendy Blog - Easy Contortion Performance Makeup for People Who Are Crap at Makeup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/gentle-passive-stretches-for-internal-hip-rotation monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/85773cd7-cfb7-45c2-b632-d2fba8763c2c/normal+hip+internal+rotation+ROM.png Bendy Blog - Gentle (Passive) Stretches for Internal Hip Rotation - Make it stand out Common ranges of motion for internal hip rotation (both active and passive) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d16b62cf-4d5c-4a2b-b7bc-bc1087f35296/Belly+Down+Floot+Splay+-+Hip+IR+Stretch.png Bendy Blog - Gentle (Passive) Stretches for Internal Hip Rotation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b8f0b8fc-6798-4141-85c8-754c4c186cd6/Lying+down+windshield+wiper+hip+stretch.png Bendy Blog - Gentle (Passive) Stretches for Internal Hip Rotation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/abcaffbf-82f1-482a-9db1-e2d9e50760bc/back+lying+reverse+pigeon+stretch.png Bendy Blog - Gentle (Passive) Stretches for Internal Hip Rotation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/6-active-flexibility-drills-for-internal-hip-rotation-mobility monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/f2bc7c1b-6042-440d-845e-7d9468a14d5e/Hip+internal+rotation+standing.png Bendy Blog - Strengthen While You Stretch: 6 Drills for Active Hip Internal Rotation https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/aab1476a-5707-4960-83c6-ea890c84c0b6/flexed+hip+internal+rotation.png Bendy Blog - Strengthen While You Stretch: 6 Drills for Active Hip Internal Rotation https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/60b01b36-c2be-4870-88c2-de14901896d9/frog+stretch+internal+rotation.png Bendy Blog - Strengthen While You Stretch: 6 Drills for Active Hip Internal Rotation https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/85773cd7-cfb7-45c2-b632-d2fba8763c2c/normal+hip+internal+rotation+ROM.png Bendy Blog - Strengthen While You Stretch: 6 Drills for Active Hip Internal Rotation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1c30e005-625f-4f64-afe9-edbd177d3f28/face+down+feet+opens.png Bendy Blog - 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Help! My Outer Hips Hurt When I Straddle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a966255e-04e6-414e-a539-892446e2e5fe/leg+lift+hip+impingement.png Bendy Blog - Help! My Outer Hips Hurt When I Straddle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/64a2e8bc-ab90-4cb6-9e1a-8774022e3da5/hip+rotation+straddle.png Bendy Blog - Help! My Outer Hips Hurt When I Straddle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/shoulder-conditioning-for-contortion-forearm-stands monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/94fc177e-92b7-492f-b395-53008df9e42f/strong+forearm+stand+muscles.png Bendy Blog - Shoulder Conditioning for Contortion Forearm Stands - Make it stand out Original photo credit (edits by me): Lexbe Images https://www.daniwinksflexibility.com/bendy-blog/pincha-forearm-stand-tips-to-balance-like-an-instagram-yogi monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/cd1b929b-cdc3-46da-9e80-dda5c02dafdf/instagram+forearm+stand.png Bendy Blog - Pincha (Forearm Stand) Tips to Balance Like an Instagram Yogi - Make it stand out Exhibit A: use of a forearm stand on Instagram to get some sweet sweet likes https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5470d60d-2b65-4b25-96c2-cc9c33f56a3e/pincha+forearm+balance+point.png Bendy Blog - Pincha (Forearm Stand) Tips to Balance Like an Instagram Yogi - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a4dfe646-3a56-4dfa-9016-3c3ec037c0b2/pincha+forearm+stand+shoulder+engagement.png Bendy Blog - Pincha (Forearm Stand) Tips to Balance Like an Instagram Yogi - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/493f3654-3249-4b63-9056-705744a81a5a/Pincha+forearm+stand+core+engagement.png Bendy Blog - Pincha (Forearm Stand) Tips to Balance Like an Instagram Yogi - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/50a0fcd7-ca54-4bb1-bfe1-65a96a72b737/pincha+forearm+stand+hip+engagement.png Bendy Blog - Pincha (Forearm Stand) Tips to Balance Like an Instagram Yogi - 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Getting a “Pointier” Toe Pointe - Make it stand out The True Toe Pointe aka “What Ballerinas Do” https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e5b904b3-6ec7-47bc-9051-cc247d3fcd38/Heel+raises+for+toe+pointe+conditioning.png Bendy Blog - Getting a “Pointier” Toe Pointe - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/3efab662-bd85-42ca-a6c5-d2a1ee50f7f2/toe+scrunch+drill.png Bendy Blog - Getting a “Pointier” Toe Pointe - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/35d8e6da-73f4-4083-a9d7-b55c9544cbde/Demi+pointe+liftoff.png Bendy Blog - Getting a “Pointier” Toe Pointe - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/aeef5b0c-8b64-484d-b8f1-b6c3ba16916b/toe+point+and+barbie+point+drill.png Bendy Blog - 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Getting a “Pointier” Toe Pointe - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b1cb7a48-ad6c-4341-90e6-36d7b67ef62e/toe+pointe+ankle+press.png Bendy Blog - Getting a “Pointier” Toe Pointe - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a21dbabf-3aba-46de-9798-54e145c37767/toe+banded+knee+straightens.png Bendy Blog - Getting a “Pointier” Toe Pointe - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/how-to-flatten-your-middle-splits monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/eecb2096-d84d-4f34-9911-8d9bb9f83693/split+goals.png Bendy Blog - How to Flatten Your Middle Splits - Make it stand out Image credit: u/rlhignett (reddit) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/9c71d739-72da-4476-b9f3-f081610cb0e5/2.png Bendy Blog - How to Flatten Your Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c01d8ae7-5234-43c2-b41b-b054aab4aedb/1.png Bendy Blog - How to Flatten Your Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/56780c1d-11c0-4e7d-a884-ee72e10460fa/Middle+split+block+placement.png Bendy Blog - How to Flatten Your Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d41ab4fc-170e-4990-8240-caddcba8b994/frogger+side+to+side+reaches.gif Bendy Blog - How to Flatten Your Middle Splits - Make it stand out side to side reaches https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/0453b24b-0803-49af-a8e9-1b04f069a109/frogger+hip+rocks.gif Bendy Blog - How to Flatten Your Middle Splits - Make it stand out hip rocks (forward and backward) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2eee5f7d-c202-4ca0-a8e0-a4484a42b732/Frogger+Pelvic+Tilt.gif Bendy Blog - How to Flatten Your Middle Splits - Make it stand out pelvic tilts (tuck and tilt) https://www.daniwinksflexibility.com/bendy-blog/4-foam-rolling-exercises-to-ease-a-sore-neck monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/625850a5-790b-4385-9141-92e30bae55f9/Neck+Foam+Roller+Placement.png Bendy Blog - 2 Minute Neck Foam Rolling Routine to Ease a Sore Neck - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/9425d03e-d1e9-49c4-a63a-52859c439de0/Neck+Foam+Rolling+GIF+-+nods+yes.gif Bendy Blog - 2 Minute Neck Foam Rolling Routine to Ease a Sore Neck - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/bd9f167f-254d-495c-9f8d-f4ad7c0612ff/Neck+Foam+Rolling+GIF+-+nods+no.gif Bendy Blog - 2 Minute Neck Foam Rolling Routine to Ease a Sore Neck - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a80486e1-9d49-4a36-abe0-ffdee752a52b/Neck+Foam+Rolling+GIF+-+nose+finities.gif Bendy Blog - 2 Minute Neck Foam Rolling Routine to Ease a Sore Neck - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/055b60eb-f208-43f5-b2b6-a1fdd9ea0029/Neck+Foam+Rolling+GIF+-leaning+nose+circles.gif Bendy Blog - 2 Minute Neck Foam Rolling Routine to Ease a Sore Neck - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/7-oversplit-preparation-drills-for-active-front-split-flexibility monthly 0.5 2022-12-18 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/0818488b-a8bb-4175-9b26-2717c4bf9e48/front+leg+straightens+-+split+drill.png Bendy Blog - 7 Oversplit Preparation Drills for Active Front Split Flexibility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1e55745b-dd09-4676-9807-62ba22330eac/front+leg+straightens+-+forward+fold+split.png Bendy Blog - 7 Oversplit Preparation Drills for Active Front Split Flexibility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5f0d9536-ae2c-4b97-9105-881d46d3343b/oversplit+hip+lifts+-+front+leg.png Bendy Blog - 7 Oversplit Preparation Drills for Active Front Split Flexibility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1cb27022-aba6-4b28-88e7-19ee9990727e/lunge+knee+straightens.png Bendy Blog - 7 Oversplit Preparation Drills for Active Front Split Flexibility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e17d4011-897e-42d8-9505-fce130534e76/zig+zag+split+lean+backs.png Bendy Blog - 7 Oversplit Preparation Drills for Active Front Split Flexibility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/6fbab5b8-2f6b-4608-88e4-f409e62288ca/oversplit+butt+kicks.png Bendy Blog - 7 Oversplit Preparation Drills for Active Front Split Flexibility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b072b6c8-2698-4691-bafb-b6a02f425a34/oversplit+hip+lifts+-+both+legs.png Bendy Blog - 7 Oversplit Preparation Drills for Active Front Split Flexibility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/4-active-flexibility-drills-to-strengthen-your-front-splits monthly 0.5 2022-12-18 https://www.daniwinksflexibility.com/bendy-blog/am-i-too-old-to-start-contortion monthly 0.5 2023-07-28 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/47b4ee79-6a08-421f-b837-34a5a7851319/Too+Old+for+Contortion+%281%29.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/4fe52162-9f45-4519-b6e9-2422c101f429/ashley+dawn+contortion.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/47c647b9-bfd4-4312-a57f-155828793371/alexandra+contortion.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a927bceb-a8db-412f-83c2-99f2e8de820d/missinkblot+handstand.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/149fc0ba-7c5a-46ba-8baf-9295ca452521/jamie+contortion.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2774e904-5926-4357-b46c-b986c1c73994/Cierra+bridge.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1ed5f3a1-36b3-48de-ade3-5a0eecaf6332/allie+pole+contortion.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/33a063f7-0e9d-4632-814d-d4949ba36c5e/flexxyfox+handstand.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/05632658-93e0-49e5-9c35-5558f1284a6e/alicia+frontbending.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/0543d0ec-3ee5-4b03-aba1-ef082cd643ea/brianne+contortion.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/6a902005-4a4a-4f9a-b80e-a472acaed882/aerial+raven+lyra.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/86e72d1c-0673-4173-ab83-6d2ffc157f38/donyal+pole.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/73203377-4787-439b-b148-407e8bcef63b/val+aerial+silks.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/4ac4a40f-a900-449b-8401-4e18915a3918/beth+contortion.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/efe01af2-7a86-4e3d-a38a-56d17effdb7d/brittany+contortion+forearm+stand.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2ec210a1-aa0c-409c-aafb-22277c150dfe/kat+bridge.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d27aff95-5e29-418c-a587-4c29eef205f4/stacey+bridge.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Photo credit: Cyril James https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5bac55f6-6383-47d4-976c-a6b069f01bf0/Chiara+chest+stand.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e2371889-1d64-4e24-b129-70d49f50862b/candace+pole.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Photo Credit: Don Q Photography https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d4e4a345-ab52-491f-8b90-46a642febd22/veronica+aerial+chains.png Bendy Blog - Am I Too Old to Start Contortion? (Spoiler Alert: HECK No) - Make it stand out Photo credit: Dave Wood Photography https://www.daniwinksflexibility.com/bendy-blog/controlling-rouge-hips-keeping-your-hips-square-in-a-split monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/9e0cdf31-23e6-4cdb-b4f2-26a2343aeef1/foot+up+the+wall+square+split.png Bendy Blog - Controlling Rogue Hips - Keeping Your Hips Square in a Split - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d40b04e9-e163-498e-866d-b413803c713f/foot+up+the+wall+split+form.png Bendy Blog - Controlling Rogue Hips - Keeping Your Hips Square in a Split - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ac5343c4-a6a8-4d6a-851f-f9e166bcde5f/square+hips+with+strap.png Bendy Blog - Controlling Rogue Hips - Keeping Your Hips Square in a Split - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/how-to-tell-if-your-split-is-square-the-butt-cheek-test-and-more monthly 0.5 2022-12-18 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e166c7f3-2e19-42b3-91ea-3cc0bc66fa57/square+split+anatomy.png Bendy Blog - How to Tell if Your Split is “Square” (the “Butt Cheek Test” and More!) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/8d7869ae-f278-4125-b21c-5f2dac792f98/open+split+with+neutral+hip.png Bendy Blog - How to Tell if Your Split is “Square” (the “Butt Cheek Test” and More!) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/639198de-bad9-4720-8a69-40cd2661c884/unsquare+split+with+turn+out.png Bendy Blog - How to Tell if Your Split is “Square” (the “Butt Cheek Test” and More!) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b3916572-0b70-412c-80ba-1def5aed66d8/Hip+Flexors+in+Square+and+Unsquare+Hips.gif Bendy Blog - How to Tell if Your Split is “Square” (the “Butt Cheek Test” and More!) - Make it stand out Here’s a simplified visual of what happens to our hip flexors (blue band) when we square and un-square our hips. Notice how the band tightens and gets more of a stretch in the “square” hip position, and gets a bit of slack in the “unsquare” position. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1e62bfd4-c59f-4d45-93df-8b4018f3379d/square+split+test+-+finger+guns.png Bendy Blog - How to Tell if Your Split is “Square” (the “Butt Cheek Test” and More!) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/0ed145e4-7101-4c09-92e3-9d764fbb2b58/square+hips+test+-+butt+cheek+test.png Bendy Blog - How to Tell if Your Split is “Square” (the “Butt Cheek Test” and More!) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7e31ffff-91e4-4097-8de2-325156bc56fc/square+split+test+-+broom.png Bendy Blog - How to Tell if Your Split is “Square” (the “Butt Cheek Test” and More!) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/why-your-upper-back-sucks-at-backbending-and-how-to-make-it-suck-less monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b8c56bcf-1894-4004-9580-f9f2da63d360/spinal+curves.png Bendy Blog - Why Your Upper Back Sucks at Backbending (and How to Make it Suck Less) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c6bfef81-a27f-455c-9db1-659e733a9962/upper+back+during+backbend+spine.png Bendy Blog - Why Your Upper Back Sucks at Backbending (and How to Make it Suck Less) - Make it stand out This is a simplified visual (it doesn’t even include all the vertebrae) - but you can see how the little boney bits that stick out of the back of your spine “hit each other” sooner in your upper back (gold) vs. in your neck or lower back, which limits how much it can bend in comparison. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/9ec01e4a-2fb7-4ae4-97d0-299e97c81296/Shoulder+Rotation+Impact+on+Backbend+-+Back+View.gif Bendy Blog - Why Your Upper Back Sucks at Backbending (and How to Make it Suck Less) - Make it stand out You can see my should blades hugging toward my spine in the version on the left, and aaaaall the space between my shoulder blades which are wrapping to the outsides of my ribs in the version on the right https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a372e187-ced7-4688-a517-f127776d077b/Shoulder+Rotation+Impact+on+Backbend+-+Side+View.gif Bendy Blog - Why Your Upper Back Sucks at Backbending (and How to Make it Suck Less) - Make it stand out Look at how much more I can evenly arch through my upper back (and even reach my arms back farther!) in the version where I’m using my external shoulder rotation https://www.daniwinksflexibility.com/bendy-blog/what-muscles-do-i-need-to-stretch-for-the-front-splits monthly 0.5 2022-12-18 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/3ad384a5-2e16-4e6b-91f0-13965a8cf344/muscles+stretched+in+front+splits.jpg Bendy Blog - What Muscles Do I Need to Stretch for the Front Splits? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/fb8a1675-c857-429a-8fde-4110ffd5c1ec/muscles+in+front+leg+split.png Bendy Blog - What Muscles Do I Need to Stretch for the Front Splits? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/8d419b05-4de9-4fe9-88ac-7723201bc9c2/front+split+-+muscles+in+back+leg.png Bendy Blog - What Muscles Do I Need to Stretch for the Front Splits? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/work-your-active-split-flexibility-with-front-split-slides monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/78039d04-74f3-48ae-8564-ef738dab9822/half+split+forward+fold+slides.png Bendy Blog - Work Your Active Split Flexibility with Front Split Slides - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/878bebef-4a29-4590-8247-f5eefff28b11/standing+lunge+slides.png Bendy Blog - Work Your Active Split Flexibility with Front Split Slides - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/4efee785-497f-4f9e-9744-c28a3d71eb5f/front+splits+slides+-+active+flexibiltiy+version.png Bendy Blog - Work Your Active Split Flexibility with Front Split Slides - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/advanced-quad-and-hip-flexor-stretches-for-contortion monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/fd5548e5-8e71-4c5a-8e7e-df4aa50a9556/FEEL+THE+SQUEEZE+%281%29.png Bendy Blog - Advanced Quad and Hip Flexor Stretches for Contortion - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/how-to-femoral-nerve-glide-for-tight-hips-2-ways monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/974b09af-86c1-4873-9b77-185418b93cf4/femoral+nerve+glide+variations+-+thumb.png Bendy Blog - How To: Femoral Nerve Glide for Tight Hips (2 Ways!) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5d85619e-e00f-469a-8e76-9eea971c92f7/femoral+nerve+glide+lunge+how-to.png Bendy Blog - How To: Femoral Nerve Glide for Tight Hips (2 Ways!) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b7de8f4d-2159-4c4d-825f-b6f70026ed20/Femoral+Nerve+Glide+in+cobra+how-to.png Bendy Blog - How To: Femoral Nerve Glide for Tight Hips (2 Ways!) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/stubbornly-tight-hip-flexors-how-to-test-for-femoral-nerve-tension monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/4be4d6eb-514e-4e3a-b38e-005aee517b20/Femoral+Nerve+Tension+Self+Test.png Bendy Blog - Stubbornly Tight Hip Flexors? Quick Test for Femoral Nerve Tension - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/005c4545-c3db-4b40-90a8-d105d4ae9378/femoral+nerve.jpg Bendy Blog - Stubbornly Tight Hip Flexors? Quick Test for Femoral Nerve Tension - Make it stand out Internet Archive Book Images, Public domain, via Flickr https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/de35a308-6578-4c59-8ad7-ef3b4af9e6f9/Femoral+Nerve+Tension+Self+Test+-+Flat+Back.png Bendy Blog - Stubbornly Tight Hip Flexors? Quick Test for Femoral Nerve Tension - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/0f94e46b-5585-4fb4-9e09-4f42ecb7aa57/Femoral+Nerve+Tension+Self+Test+-+Rounded+Back.png Bendy Blog - Stubbornly Tight Hip Flexors? Quick Test for Femoral Nerve Tension - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/help-my-knee-hurts-in-a-lunge monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/83b68c9c-b0bb-4ee8-bfd1-7bbacb8f9536/Knee+Pain+Lunge.png Bendy Blog - Help! My Knee Hurts in a Lunge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7051bceb-5743-448c-9083-c0cb78bac408/Lunge+stretch+on+rolled+up+yoga+mat.png Bendy Blog - Help! My Knee Hurts in a Lunge - Make it stand out Rolled Up Yoga Mat https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/abdec76b-51ad-4f0f-8730-1b8f5c25332b/Lunge+modification+with+pillow.png Bendy Blog - Help! My Knee Hurts in a Lunge - Make it stand out Pillow https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/fa7aac86-a048-4903-97d0-b100e04afd92/Lunge+with+rolled+up+towel.png Bendy Blog - Help! My Knee Hurts in a Lunge - Make it stand out Folded Up Towel https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/4d892bae-a334-49a4-9ed4-57431284364d/Lunge+modification+on+yoga+block.png Bendy Blog - Help! My Knee Hurts in a Lunge - Make it stand out One Block - Place it the “long” way under your shin https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/8411e18f-6644-4e0d-8621-d9470e28c318/Lunge+on+two+yoga+blocks.png Bendy Blog - Help! My Knee Hurts in a Lunge - Make it stand out Two Blocks - I find this one easier to balance with some space between the blocks https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/719bf26e-d510-4b52-979b-80beb7d89655/Active+lunge+quad+engagement.png Bendy Blog - Help! My Knee Hurts in a Lunge - Make it stand out Knee Still On Floor - press your back foot into the ground to lightly engage your quads https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d03a7f0a-74fe-49a2-9cf2-6af2d817edaa/Active+knee+lifted+lunge+hover.png Bendy Blog - Help! My Knee Hurts in a Lunge - Make it stand out Bent Knee Floating - tuck your toes to lift your knee off the floor. This is the most muscle-y variation, but a great way to strengthen your quads to support your knee over time! https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c3e20006-7e01-4de5-bd24-19873c483e8d/Standing+lunge.png Bendy Blog - Help! My Knee Hurts in a Lunge - Make it stand out Standing Lunge - A bit easier than keeping the knee bent, your quads still need to engage, but often this variation is easier to hold for a longer period of time https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/60774ea5-c09b-485f-9988-5c72d13311ac/Lunge+knee+pain+position.png Bendy Blog - Help! My Knee Hurts in a Lunge - Make it stand out Instead of pushing all your weight straight down into your knee cap… https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/09425de2-44a5-431c-9365-f8c5aae4d881/Better+lunge+for+knee+pain.png Bendy Blog - Help! My Knee Hurts in a Lunge - Make it stand out Shift your hips forwards so you can press your weight into the lower part of your thigh, just above your knee cap (note: this requires very flexible hip flexors!) https://www.daniwinksflexibility.com/bendy-blog/straddle-vs-middle-split-whats-the-difference monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c678e092-d171-4232-8e7e-83c951e5e55a/straddle+pancake+vs+middle+split.png Bendy Blog - Straddle vs. Middle Split - What’s the Difference? - Make it stand out No, the kitty isn’t the only difference! https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/bb27fe1f-1d1b-495e-bf89-f895dc326fec/Straddle+leg+position.png Bendy Blog - Straddle vs. Middle Split - What’s the Difference? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/fdb689c3-111a-49f8-86ca-58e77bf9a2e1/Straddle+pancake+hip+position.png Bendy Blog - Straddle vs. Middle Split - What’s the Difference? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/4f52f9b4-527b-4651-869a-77cdab52d14b/Middle+split+hip+position.png Bendy Blog - Straddle vs. Middle Split - What’s the Difference? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7d042d7f-90cc-47cb-bb13-9ff30a375f84/Over+middle+split+leg+position.png Bendy Blog - Straddle vs. Middle Split - What’s the Difference? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/73f77e59-dd03-4fc9-bd68-4a10135d2076/Over+straddle+pancake+leg+position.png Bendy Blog - Straddle vs. Middle Split - What’s the Difference? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/bd168b02-c722-4ccf-b044-31d3bf506135/Active+straddle+hover+hip+position.png Bendy Blog - Straddle vs. Middle Split - What’s the Difference? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/cd6bb79a-0e83-439b-9b78-0dd12fd2178a/Closed+Straddle+Hip+Position.png Bendy Blog - Straddle vs. Middle Split - What’s the Difference? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/3cf0ab91-5a7c-400e-a228-4d126ca6ef52/Open+Straddle+Hip+Position.png Bendy Blog - Straddle vs. Middle Split - What’s the Difference? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/eb23697a-1d5d-4e25-9086-ed95183b0812/Straddle+vs.+Middle+Split.png Bendy Blog - Straddle vs. Middle Split - What’s the Difference? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/how-to-get-your-leg-higher-in-three-legged-downard-dog monthly 0.5 2023-03-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/dc3018bc-efeb-46f1-9a18-c262a28e9c6f/3+leg+down+dog+form.png Bendy Blog - How To Get Your Leg Higher in Three-Legged Downward Dog - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/59b0d047-0d93-4de1-9534-04b6e1d9d6b0/3+leg+down+dog+bent+knee.png Bendy Blog - How To Get Your Leg Higher in Three-Legged Downward Dog - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/50a659f6-da6b-41f3-8c33-83ae0e95bc51/3+leg+down+dog+variations.png Bendy Blog - How To Get Your Leg Higher in Three-Legged Downward Dog - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/6d8ead22-558c-418d-a841-cf6b3af1d7ad/wall+supported+three+legged+down+dog.png Bendy Blog - How To Get Your Leg Higher in Three-Legged Downward Dog - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/wrist-warm-up-for-handstands monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a7e3233d-bedc-4f3e-8828-9d1d0e75d2b9/happy+handstand.jpg Bendy Blog - Wrist Warm Up for Handstands - Make it stand out Happy wrists = happy handstands https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633477510427-EXMKEB22SNKAGDCM0CEG/Wrist+Circles+-+Fingers+Forwards.gif Bendy Blog - Wrist Warm Up for Handstands - Make it stand out Palms Down, Fingers Forwards: 3 circles in each direction https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633477574778-5WVL8CQSKGWMZ3DK9A1O/Wrist+Circles+-+Bulldog+Hands.gif Bendy Blog - Wrist Warm Up for Handstands - Make it stand out Palms Down, Fingers Inwards (“Bull Dog Arms”): 3 circles in each direction https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633477624513-F7LV9UZJL1L8QCYLWUV2/Wrist+Circles+-+Sea+Lion+Hands.gif Bendy Blog - Wrist Warm Up for Handstands - Make it stand out Palms Down, Fingers Outwards (“Sea Lion Hands”): 3 circles in each direction https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633477642551-8WKFD2U3WQY6H04TNYZN/Wrist+Circles+-+Fingers+Back.gif Bendy Blog - Wrist Warm Up for Handstands - Make it stand out Palms Down, Fingers Backwards: 3 circles in each direction https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633478279312-IBH72AML28D0ZXKGXFQS/Wrist+circles+-+palms+up.gif Bendy Blog - Wrist Warm Up for Handstands - Make it stand out Palms Up, Fingers Backwards: 3 circles in each direction https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633478317320-Y3JBKJMLWAOI2UKQC7PC/Wrist+circles+-+awkward+bulldog.gif Bendy Blog - Wrist Warm Up for Handstands - Make it stand out Palms Up, Fingers Inwards (“Awkward Bull Dog”): 3 circles in each direction https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633478290233-UT7PLHJXRL17ZFNMLKGS/Wrist+circles+-+awkward+sea+lion.gif Bendy Blog - Wrist Warm Up for Handstands - Make it stand out Palms Up, Fingers Inwards (“Awkward Sea Lion”): 3 circles in each direction https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/97451696-feb3-4e8c-918d-68433d71ceb1/Palm+Push+Ups+-+Forwards.gif Bendy Blog - 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How To: Active Straddle Hover - Make it stand out Level 1: Blocks Under Thighs https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1220d596-9daf-4db0-9948-a8603ee71a37/Straddle+hovers+with+blocks+under+knees.png Bendy Blog - How To: Active Straddle Hover - Make it stand out Level 2: Blocks Under Knees https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/f0f6fffb-9386-4292-8955-075dea08e208/Straddle+hovers+with+blocks+under+calves.png Bendy Blog - How To: Active Straddle Hover - Make it stand out Level 3: Blocks Under Calves https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/16727757-25a1-40f0-9249-c5a4bc207f0e/Straddle+hovers+with+blocks+under+feet.png Bendy Blog - How To: Active Straddle Hover - Make it stand out Level 4: Blocks Under Ankles/Heels (I can’t actually do blocks under heels, ankle support is my current “challenge” level) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/8baac73a-d057-4f8c-b80a-a914e95f212a/hover+split+gym.png Bendy Blog - 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Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/knee-pain-in-middle-splits-try-these-adjustments monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5a6f7d5d-1ae2-4843-b7ba-2fefe62eb39b/middle+split+knee+pain.png Bendy Blog - Knee Pain in Middle Splits? 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Try These Adjustments - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/8c88acf3-1fc7-40d7-9445-6bf59bf30cd3/middle+split+modification+-+legs+up+the+wall.png Bendy Blog - Knee Pain in Middle Splits? Try These Adjustments - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/30-day-toe-touch-flexibility-challenge monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e461d983-9d4c-4e6b-a49a-39016605a483/join+the+toe+touch+challenge+-+banner.png Bendy Blog - 30-Day Toe Touch Flexibility Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7b22210d-5a59-431e-b37b-a2c2506d236d/sample+flexibility+training+schedule.png Bendy Blog - 30-Day Toe Touch Flexibility Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e1998cba-f2a5-49a5-bb1c-2cc415f3d8b6/Good+Down+Dog+-+Flat+Back+Bent+Knees.png Bendy Blog - 30-Day Toe Touch Flexibility Challenge - Make it stand out Good Form: Knees bend to accommodate tighter hamstrings Tailbone lifts to tilt pelvis Back stays flat https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/24b1bffe-1435-49ff-9bf4-daaf446e625f/Bad+Down+Dog+-+Straight+Knees.png Bendy Blog - 30-Day Toe Touch Flexibility Challenge - Make it stand out Poor Form: Back rounds to compensate for trying to straighten the legs https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/cbb3cbdd-011a-43c7-9c6c-863cfbb4a6fb/Bad+Down+Dog+-+Rounded+Back.png Bendy Blog - 30-Day Toe Touch Flexibility Challenge - Make it stand out Poor Form: Back rounds even though knees are bending - still no good! https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d22b7ba7-2be4-46d0-ac95-d075f0b5921c/Sciatic+Nerve+Glide+-+Nate.png Bendy Blog - 30-Day Toe Touch Flexibility Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/bb081975-c4b1-47d4-a113-434276d0457a/Sciatic+Nerve+Tensioner+-+Nate.png Bendy Blog - 30-Day Toe Touch Flexibility Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a54c62e9-7db6-4f6b-94de-e221a149b757/Wall+Heel+Slides.png Bendy Blog - 30-Day Toe Touch Flexibility Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/215831a0-863f-414f-9b5d-d67080776d44/legs+up+the+wall+stretch.png Bendy Blog - 30-Day Toe Touch Flexibility Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/45e05359-f3d1-407c-9666-3ae61bf56d99/back+lying+hamstring+stretch+with+strap.jpg Bendy Blog - 30-Day Toe Touch Flexibility Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5f1b5156-04db-4958-9c94-cd321acf37f4/supine+leg+lifts.jpg Bendy Blog - 30-Day Toe Touch Flexibility Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/462757cd-66bd-462c-be39-d9fb79bdc11b/Hamstring+Contract+Relax+PNF.png Bendy Blog - 30-Day Toe Touch Flexibility Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/f2348b52-84b8-4d01-993e-a50c11730866/chair+seated+leg+lifts.png Bendy Blog - 30-Day Toe Touch Flexibility Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b3d55865-51e6-4d75-8c8a-77633a94382f/chair+seated+single+leg+hamstring+stretch.png Bendy Blog - 30-Day Toe Touch Flexibility Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/6c601c8e-4ba9-4463-907f-d88958263b81/chair+seated+double+leg+lifts.png Bendy Blog - 30-Day Toe Touch Flexibility Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2e1de663-c65c-4caf-b7f7-8c89add8428e/chair+seated+hamstring+stretch.png Bendy Blog - 30-Day Toe Touch Flexibility Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/how-to-close-the-last-inches-on-your-splits monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/790a8824-2b36-4fdb-88c6-1831235198c5/waiting+to+get+front+splits+-+skeleton+meme.jpg Bendy Blog - How to Close the Last Inch(es) on Your Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/how-to-fake-a-split-aka-illusion-split monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b751dbcc-c118-41ee-9fb6-1d66f46a29d4/Traditional+front+split.png Bendy Blog - How to Fake a Split: The “Illusion” Split - Make it stand out “Traditional” Square Split Hip square Pelvis neutral Torso lifted Low back arch minimized Deep hip flexor stretch Audience sees OUTSIDE of front leg https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e591c6f8-f2a3-451e-b8af-226588789672/Fake+or+Illusion+front+split.png Bendy Blog - How to Fake a Split: The “Illusion” Split - Make it stand out “Fake” Split Hips open (far from square!) Anterior (forward) pelvic tilt Torso leaning forwards Low back arch encouraged Minimal hip flexor stretch Audience sees UNDERSIDE of front leg https://www.daniwinksflexibility.com/bendy-blog/how-to-stand-up-from-a-bridge monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ccbbc5f3-11b9-4624-8098-9496a8b898b8/camel+lean+back+crunches+GIF.gif Bendy Blog - How to Stand Up from a Bridge (aka “Raise the Dead”) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1d4ca8f3-50cf-4520-9f03-bd4dafeab382/camel+reach+backs+GIF.gif Bendy Blog - How to Stand Up from a Bridge (aka “Raise the Dead”) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/76e972c2-acc1-4a3e-8a5a-c811c8a004a4/walking+hands+up+wall+GIF.gif Bendy Blog - How to Stand Up from a Bridge (aka “Raise the Dead”) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/81f56684-d1dc-46f1-a26f-be0d37bc2d46/Bridge+rocks+GIF.gif Bendy Blog - How to Stand Up from a Bridge (aka “Raise the Dead”) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/9bb89f31-3969-4d23-9cb4-06a9c9ae3f98/bridge+to+standing+GIF.gif Bendy Blog - How to Stand Up from a Bridge (aka “Raise the Dead”) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/cdd6a0d4-3f64-41ff-b035-bfab0637c879/modified+bridge+to+standing+GIF.gif Bendy Blog - How to Stand Up from a Bridge (aka “Raise the Dead”) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/where-to-buy-contortion-costumes-on-a-budget monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/10fc2878-f669-43d7-bc32-929ddd19228c/treat-yo-self.jpg Bendy Blog - Where to Buy Contortion Costumes on a Budget - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/694877cc-55ec-4973-a87e-72296ec8ed5a/ebay+contortion+costume.png Bendy Blog - Where to Buy Contortion Costumes on a Budget - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/8436f4ef-a509-48f4-8e05-e4cc71bce1de/amazon+dance+unitard.png Bendy Blog - Where to Buy Contortion Costumes on a Budget - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/692340eb-da7e-443b-8376-7d61d0f08cb8/Discount+Dance+screenshot.png Bendy Blog - Where to Buy Contortion Costumes on a Budget - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1bc4a3e5-7c0a-414c-ae1b-45e673c6509d/Kikimora+Fashion+catsuit+page.png Bendy Blog - 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4 Active Hamstring Stretches for Beginners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7b0728b4-5bb1-424f-87e5-3bc0a88963ae/wide+legged+good+mornings.png Bendy Blog - 4 Active Hamstring Stretches for Beginners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/8904111f-8766-4849-bcd9-543fc1a9b7e9/high+pyramid+good+mornings.png Bendy Blog - 4 Active Hamstring Stretches for Beginners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/afe13221-4f3c-46e1-ba27-4cc4262a5e65/staggered+stande+hamstring+contract+relax.png Bendy Blog - 4 Active Hamstring Stretches for Beginners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/bd1a0865-5ab1-4027-886f-fb654792e3a2/Supine+Leg+Kicks+-+GIF.gif Bendy Blog - 4 Active Hamstring Stretches for Beginners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1752893b-86b6-4079-a861-83ba1287b868/Seated+leg+lifts+hamstring+stretch+-+GIF.gif Bendy Blog - 4 Active Hamstring Stretches for Beginners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/help-my-front-knee-hurts-in-a-split monthly 0.5 2022-11-29 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/4cc62533-186f-474b-b893-9f35ac3baa07/front+knee+pain+split.png Bendy Blog - Help! My Front Knee Hurts in a Front Split - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a4dd5d6a-ad4b-4b44-8129-a16f51558683/small+knee+bend+in+split.png Bendy Blog - Help! My Front Knee Hurts in a Front Split - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7b0dd928-7b87-4333-b896-69e9a010d4f6/zig+zag+split+for+knee+pain.png Bendy Blog - Help! My Front Knee Hurts in a Front Split - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/602beff6-50aa-43ac-aff7-bcbc006d3a6c/front+leg+engagement+in+split.png Bendy Blog - Help! My Front Knee Hurts in a Front Split - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/98173b24-6367-4c50-b65e-a79a37941118/block+supported+front+split.png Bendy Blog - Help! My Front Knee Hurts in a Front Split - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/3-beginner-friendly-calf-stretches-for-tight-calves monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/6b9be66f-8afb-4742-8081-f4c5933b8e5d/512px-Triceps_surae.svg.png Bendy Blog - Got Tight Calves? 3 Beginner-Friendly Calf Stretches - Make it stand out Image Source: Polygon data were generated by Database Center for Life Science (DBCLS)[2], CC BY-SA 2.1 JP, via Wikimedia Commons https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/43c30b30-06f4-4480-9635-b96ce0409be6/calf+raises+on+step.gif Bendy Blog - Got Tight Calves? 3 Beginner-Friendly Calf Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/81b3182c-a009-4221-9e2b-0e99c116079e/calf+stretch+-+gastrocnemius.png Bendy Blog - Got Tight Calves? 3 Beginner-Friendly Calf Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/297bbcc2-8e7b-43b0-a3bb-25d8e2f2a52d/calf+stretch+-+soleus.png Bendy Blog - Got Tight Calves? 3 Beginner-Friendly Calf Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/df71af48-2b63-402f-98cc-553a0e1608b6/downard+dog+calf+stretch.png Bendy Blog - Got Tight Calves? 3 Beginner-Friendly Calf Stretches - Make it stand out Feel free to do downward dog with knees bent or straight (or “walk it out” and bend one knee, then the other, a couple of times). Be sure to keep your back flat (particularly your low back) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b1ed83e7-5d09-4d85-bb04-fc9ac062065e/assisted+calf+stretch+with+strap.png Bendy Blog - Got Tight Calves? 3 Beginner-Friendly Calf Stretches - Make it stand out I told Nate to smile for this photo because the original face showed quite the grimace - so be warned this one can give you some pretty strong feels! https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ea8608b0-6818-428d-9422-065355fe7ace/golden+retriever+with+foam+roller.jpg Bendy Blog - Got Tight Calves? 3 Beginner-Friendly Calf Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/how-to-sit-in-a-chair-sit-bridge monthly 0.5 2026-01-05 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b9e8b148-d9ce-4359-88d2-8e851503ae93/Chair+Sit+Bridge.png Bendy Blog - How to “Sit” in a Chair Sit Bridge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c48647ff-466f-433d-b22f-1ab86d006717/Block+Supported+Booty+Drops+GIF.gif Bendy Blog - How to “Sit” in a Chair Sit Bridge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/9b280f74-2b30-4eb5-93d3-ad5033364a5f/Headstand+Bridge+Booty+Drops+with+Block+Bumpers+GIF.gif Bendy Blog - How to “Sit” in a Chair Sit Bridge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/3034b650-9c14-4c94-93b4-f985b5759bd6/Headstand+Bridge+Booty+Drops+GIF.gif Bendy Blog - How to “Sit” in a Chair Sit Bridge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/0920c74b-f812-46b5-8b17-73da82bec7ba/Chair+Sit+Bridge+Booty+Drops+GIF.gif Bendy Blog - How to “Sit” in a Chair Sit Bridge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d54a7955-0252-4d62-baf0-c57be7322f54/chair+sit+bridge+heels+lifted.jpg Bendy Blog - How to “Sit” in a Chair Sit Bridge - Lifting your heels Lifting your heels… https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b5fd883d-d190-40aa-adb0-b4f5292aba1a/Chair+sit+bridge+head+lifted.jpg Bendy Blog - How to “Sit” in a Chair Sit Bridge - Make it stand out Lifting your head… https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a0f5b632-7eec-4a32-8101-d372ed959758/Legs+Crossed+Chair+Sit+Bridge.jpg Bendy Blog - How to “Sit” in a Chair Sit Bridge - Make it stand out Crossing your legs… https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e202a7c7-ffc6-4326-97af-39d2ec5f70d2/spider+bridge.jpg Bendy Blog - How to “Sit” in a Chair Sit Bridge - Make it stand out Widening your feet… (this turns it into a “spider "bridge” or “alien bridge”) https://www.daniwinksflexibility.com/bendy-blog/how-to-sciatic-nerve-glide-for-happier-hamstrings monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a53584a3-286f-47c2-a2d4-83b86919ce41/Sciatic+Nerve+Glide+-+How+To.png Bendy Blog - Gentle Sciatic Nerve Glide for Happier Hamstrings - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/23355cf9-f056-42d7-a782-7d7da5c4aa7c/Sciatic+Nerve+Tensioner+-+How+To.png Bendy Blog - Gentle Sciatic Nerve Glide for Happier Hamstrings - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/how-to-tell-if-hamstring-tightness-is-nerve-or-muscle-tension monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ec691e67-1b7f-4fb0-b38f-e49d9d68e59e/muscle+nerve+tension.png Bendy Blog - How to Tell if Hamstring “Tightness” is Nerve or Muscle Tension - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2a6b7af9-6e7f-4518-b299-1a0a0808e6d2/Sciatic+Nerve+simplified+overview.png Bendy Blog - How to Tell if Hamstring “Tightness” is Nerve or Muscle Tension - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/abebf37c-0faa-4660-a3ac-d88a3b3a748d/sciatic+nerve+tension+test+-+foot+pointe.png Bendy Blog - How to Tell if Hamstring “Tightness” is Nerve or Muscle Tension - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/f6aafe65-a0db-4164-9064-f16a07e3f09c/sciatic+nerve+tension+test+-+forward+fold.png Bendy Blog - How to Tell if Hamstring “Tightness” is Nerve or Muscle Tension - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/diagnosing-muscle-tightness-vs-nerve-tension monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7447ed33-3846-4dad-98f4-da43244e64af/muscle+vs+nerve+tension.jpg Bendy Blog - “Diagnosing” Muscle Tightness vs. Nerve Tension - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c1944b6c-8edc-4d36-ac8e-057fee02f7bd/rubber+band.jfif Bendy Blog - “Diagnosing” Muscle Tightness vs. Nerve Tension - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e017c2a4-b81c-4572-8616-0239257d484c/power+cord.jfif Bendy Blog - “Diagnosing” Muscle Tightness vs. Nerve Tension - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d9115307-42a0-4727-bcd8-142b36b4a116/Gray832.png Bendy Blog - “Diagnosing” Muscle Tightness vs. Nerve Tension - Make it stand out Henry Vandyke Carter, Public domain, via Wikimedia Commons https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/351c4592-bde4-4681-bbfb-3fc4e01d33ef/Gray827.png Bendy Blog - “Diagnosing” Muscle Tightness vs. Nerve Tension - Make it stand out Henry Vandyke Carter, Public domain, via Wikimedia Commons https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/50323b39-0ed8-4d21-8baa-96914e8748ae/Nerves_of_the_left_upper_extremity.gif Bendy Blog - “Diagnosing” Muscle Tightness vs. Nerve Tension - Make it stand out Henry Vandyke Carter, Public domain, via Wikimedia Commons https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d8ab7427-5407-47f8-a134-5f4e5ee0a7b0/Deduction.png Bendy Blog - “Diagnosing” Muscle Tightness vs. Nerve Tension - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/when-and-how-to-start-working-on-oversplits monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/da7a9f16-ac73-4ee5-8b4e-6ef245fbe5c2/oversplits+proper+form.png Bendy Blog - When (and How) to Start Working on Oversplits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/4c9513f8-610c-4c0e-9748-bf5d08da47be/Oversplit+prep+-+bad+form.png Bendy Blog - When (and How) to Start Working on Oversplits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/18320e4e-499f-4797-a8e7-a6e7fd80c53f/oversplit+prep+-+good+form.png Bendy Blog - When (and How) to Start Working on Oversplits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5944bf0d-4e77-465f-9852-e63fd2344738/Back+Leg+Oversplit+Knee+Straightens.gif Bendy Blog - When (and How) to Start Working on Oversplits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/f6a00921-6009-4a67-969c-babb0ed1e76c/Back+Leg+Oversplit.png Bendy Blog - When (and How) to Start Working on Oversplits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/75c7037d-879f-4819-9352-4f3dfa9d6129/oversplits+with+more+knee+support.png Bendy Blog - When (and How) to Start Working on Oversplits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/830dd621-7f3e-42e7-bdce-3552c6ec3d2e/oversplits+less+knee+support.png Bendy Blog - When (and How) to Start Working on Oversplits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ee33b894-0733-41ef-b9ca-5b437f9ccaaf/Front+Leg+Oversplit+Knee+Straightens.gif Bendy Blog - When (and How) to Start Working on Oversplits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/41b68156-b2ab-4804-bcf8-cc89fd4c9c89/Front+Leg+Oversplit.png Bendy Blog - When (and How) to Start Working on Oversplits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/32bc6a26-42e6-4c72-a24f-35fc26311272/Double+Leg+Oversplit.png Bendy Blog - When (and How) to Start Working on Oversplits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b3ceb421-6b2f-4257-9914-1a2b543876f9/knee+hyperextension+in+oversplits.png Bendy Blog - When (and How) to Start Working on Oversplits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/6-active-flexibility-drills-for-a-flatter-straddle-pancake monthly 0.5 2023-10-11 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/30f2d7d6-093a-4509-b3df-8d04bc70b12e/Straddle+Pancake+Stretch.png Bendy Blog - 6 Active Flexibility Drills for Your Straddle Pancake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/5-beginner-friendly-quad-stretches monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/48e73910-6770-4e45-80ca-79df3ee4dd29/quads+side+view.png Bendy Blog - 5 Beginner-Friendly Quad Stretches - Make it stand out Straight leg with a straight hip - the vastus lateralis is in its shortest position. The rectus femoris is in a slightly lengthened position due to the hip being flexed https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/91107303-24f9-4e40-bcfa-5f771e19f975/quad+stretch+side+view.png Bendy Blog - 5 Beginner-Friendly Quad Stretches - Make it stand out Bent knee with a straight hip - the rectus femoris and rest of the quads are all at their most lengthened positions (this is why most classic quad stretches mimic this position!) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e05027a4-252b-4525-b2a8-76c810bfbd0f/hero+pose+quad+stretch+side+view.png Bendy Blog - 5 Beginner-Friendly Quad Stretches - Make it stand out Bent knee with a bent hip - the vastus lateralis is in it’s most lengthened position because the knee is flexed, but the rectus femoris gets some slack from the hip being flexed (despite the small tug it gets from bending the knee) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7bbebd09-be68-4332-ad30-48e9847377b8/standing+quad+stretch.png Bendy Blog - 5 Beginner-Friendly Quad Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/059b9b3f-4b85-4b62-9e93-577f7f688110/lying+down+quad+stretch+with+strap.png Bendy Blog - 5 Beginner-Friendly Quad Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/574ce48a-b1b8-4524-8124-b875c0ff2712/active+quad+stretch+with+strap.png Bendy Blog - 5 Beginner-Friendly Quad Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b0874c03-1865-4667-b9ce-15dc7be51aff/Donkey+Kicks+GIF.gif Bendy Blog - 5 Beginner-Friendly Quad Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ed450631-f236-4ac3-b366-ca8855292ef5/hero+pose+quad+stretch.png Bendy Blog - 5 Beginner-Friendly Quad Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/how-to-maximize-progress-best-practices-for-flexibility-training monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/18b0dceb-67a6-4f4d-9e27-21874a828674/passive+split+stretching.jpg Bendy Blog - Best Practices for Flexibility Training - How to Maximize Progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/722a30a2-03e0-42b7-b715-a73c8ed8a61d/flexibility+rest+days.jpg Bendy Blog - Best Practices for Flexibility Training - How to Maximize Progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/5-drills-for-improving-shoulder-external-rotation-overhead monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2f4ddf0f-d30f-4a03-9f91-5ec8800f65d0/robot+arm+external+shoulder+rotation+test.png Bendy Blog - 5 Drills for Improving Overhead External Shoulder Rotation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/19de5b25-b427-4bc5-8581-ffec1bb220d0/arm+overhead+flexion+test.png Bendy Blog - 5 Drills for Improving Overhead External Shoulder Rotation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/the-importance-of-external-shoulder-rotation-in-a-backbend monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/6f044f9f-05da-49fa-b9a1-7082b32560e9/External+Shoulder+Rotation+-+Anatomical+POV.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/cb3928ff-8ea1-4aec-9c84-445ed5a08827/Internal+Shoulder+Rotation+-+Anatomical+POV.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e4b1cef6-ba8c-4587-b676-6ab32f5cc829/Robot+Arms+External+Shoulder+Rotation.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5763ab46-95ec-4ec1-84bd-3dc9e5240d1f/Robot+Arms+Internal+Shoulder+Rotation.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/03f318e1-79bb-4d27-a17b-8de0fa6220c9/Childs+Pose+External+Shoulder+Rotation.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/65011ca0-c6f8-4ef3-9ce6-361e33ad1415/Bridge+External+Shoulder+Rotation.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/96334b16-b426-4132-b7cd-ae26f9564610/Forearm+Stand+external+shoulder+rotation.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/297308d2-7556-41f8-98c2-5477499e4296/Handstand+External+shoulder+rotation.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/9ec01e4a-2fb7-4ae4-97d0-299e97c81296/Shoulder+Rotation+Impact+on+Backbend+-+Back+View.gif Bendy Blog - 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Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/0d55386c-1ca4-41d2-b236-f0e9de0b16da/Downward+Facing+Dog+Internal+Shoulder+Rotation+-+Front+View.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/03f318e1-79bb-4d27-a17b-8de0fa6220c9/Puppy+Pose+External+Shoulder+Rotation.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/02a0ad72-5b8e-45b3-8eda-6901cb760915/Puppy+Pose+Internal+Shoulder+Rotation.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/65011ca0-c6f8-4ef3-9ce6-361e33ad1415/Bridge+External+Shoulder+Rotation.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/9c9d3191-c0bc-4e45-864b-e4d879a21a52/Bridge+External+Shoulder+Rotation+-+Proper+Positioning.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5a6c9373-9a5f-4110-b10f-fc00d1596c90/Bridge+Internally+Rotated+Shoulders.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/6f680479-0cef-4de9-bf5c-4ee2475ab642/Bad+Bridge+Form+-+Internal+Shoulder+Rotation.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/505355b7-2421-420f-95a1-806046656323/Forearm+Stand+-+Some+External+Rotation.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/98ce18f2-e5f4-4387-9711-22e3363d0792/Forearm+Stand+-+Lots+of+External+Rotation.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/04271cd0-c953-4acd-987d-afe92b234c3f/Forearm+Stand+-+Moving+Toward+Internal+Rotation.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/936f95e0-0585-4f08-a738-0ee3de3ed479/Proper+Handstand+External+Shoulder+Rotation.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/aa56f5c5-e4d1-4596-913a-dd60ffd1f6f1/Poor+Handstand+Internal+Shoulder+Rotation.png Bendy Blog - The Importance of “External Shoulder Rotation” in a Backbend - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/pushing-up-into-a-bridge-progression monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/87f4c043-fd03-412f-9d61-f84c8c68d779/elbow+on+the+wall+chest+stretch.png Bendy Blog - Pushing Up Into a Bridge: Progression https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/eea7e4c0-4b8c-489e-8e8b-de7064471373/Puppy+Pose+How+To.png Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c7c6e5f7-061c-4e6a-80e7-c2d53af0b9b5/Wide+Arm+Pulses+with+Strap+-+GIF.gif Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/3bcd3428-bfcd-40c9-816d-5437d188eb3e/Wide+Arm+Pulses+with+Blocks+-+GIF.gif Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b69bd369-f654-4374-ba61-bcd11ccec8d3/Childs+Pose+Arm+Lifts+-+GIF.gif Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/3f24fb6a-ce66-492f-be68-863069495b2b/Low+Cobra+Arm+Lifts+-+GIF.gif Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/bd66ccd2-e400-4662-a01f-5be0aff7f022/Puppy+pose+resist+relax+GIF.gif Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/beff727d-557f-45a7-8864-a7d3b4395252/Wall+Elbow+Block+Push+Ups+-+GIF.gif Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c4bf531c-4dd6-4c7a-97c6-2ef22c8e5e94/Wide+Elbow+Down+Dog+Push+Ups+-+GIF.gif Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/8ab0b7a1-fade-4c33-8871-9fd9c9d6a3d5/Narrow+Elbow+Down+Dog+Push+Ups+-+GIF.gif Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a0e37b43-1084-4011-91f1-1a28d9c503f8/One+Arm+Tabletop+Press+-+GIF.gif Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/71227929-7ce0-4937-854d-ec1d3a44d240/One+Arm+Tabletop+Reach+-+GIF.gif Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/9d1007a0-5277-4568-8fe5-9efe33a33bde/Tabletop+to+Bridge+Reach+-+GIF.gif Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2e0df922-8c2d-4cd4-ac6f-97ada05fa667/Pushing+into+Headstand+Bridge.gif Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b0c9b597-1a40-4813-ab59-349638fb7c8d/Back+supported+bridge+-+easier.gif Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/335f2180-fff5-423d-b336-c30d6b657e4e/back+supported+bridge+-+lower.gif Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e40119bc-5e33-41dc-9690-4bcde391c42b/Headstand+bridge+press+to+full+bridge.gif Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/25a8e41b-1e30-478e-b89c-47a3ec2627c0/bridge+push+up+preparation.png Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/6b775f53-26a5-45f8-93d6-98f594886b0b/full+bridge+proper+form.png Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b9cf0763-ee01-444a-9e9f-199b3e1ecfe6/hands+on+block+bridge+push+up.png Bendy Blog - Pushing Up Into a Bridge: Progression - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/when-is-the-best-time-to-stretch monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/daa92b87-0423-4066-8a41-53eb5f13cc61/best+time+to+stretch+flexibility.png Bendy Blog - When is the Best Time to Stretch? - Make it stand out please appreciate this ridiculous graphic interpretation of scheduling flexibility training https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ada34cec-e7c7-43f3-aacb-be4b1f042974/rick+and+morty+sunrise.jfif Bendy Blog - When is the Best Time to Stretch? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2239664b-e2c6-402d-8612-375ee48fabae/lunch+break+stretch.png Bendy Blog - When is the Best Time to Stretch? - Make it stand out Not recommended: eating while you stretch https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5c457f5e-ccd1-4a34-8f46-55490f6218a6/evening+stretch+routine.png Bendy Blog - When is the Best Time to Stretch? - Make it stand out In case it’s hard to see, I’m brushing my teeth https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/6fc38500-0d42-4a1e-81f3-627d26de0dc4/Kit+Kat+Break.jpg Bendy Blog - When is the Best Time to Stretch? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/contract-relax-stretches-for-middle-splits monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/44b77f08-30e6-40a6-b135-8bc6eddcc7ba/inner+thigh+squeeze+frogger+stretch.png Bendy Blog - Contract-Relax Stretches for Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/834fbd6b-67f0-44e8-896d-1fad83018841/frogger+outer+knee+lifts.png Bendy Blog - Contract-Relax Stretches for Middle Splits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/6-excercises-for-hip-internal-and-external-rotation monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/fe503a37-8274-413a-840a-6e26aebb7901/Neutral+No+Hip+Rotation+-+flexed+hip.png Bendy Blog - 6 Exercises for Hip Internal and External Rotation - Make it stand out This is our neutral, no-rotation, position with the right leg flexed. The front side of the femur (thigh bone) is angled toward the ceiling. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2d32e3c8-0fb4-4a7a-9bbf-373278034ebc/External+Hip+Rotation+-+flexed+hip.png Bendy Blog - 6 Exercises for Hip Internal and External Rotation - Make it stand out In external rotation, the thigh bone starts to rotate externally away from neutral. Note the knee stays in the same spot, directly in front of the hip. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d2debb40-896b-45df-9e6b-42152db05363/Internal+Hip+Rotation+-+flexed+hip.png Bendy Blog - 6 Exercises for Hip Internal and External Rotation - Make it stand out In internal rotation, the thigh bone rotates internally toward our midline. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e20f55a2-d15f-4608-bacb-c6a9db38da86/Pendulum+leg+swings+for+hip+rotation.gif Bendy Blog - 6 Exercises for Hip Internal and External Rotation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b03ed2b6-435d-4590-8419-c63b9d2c4d7b/windshield+wipers+hip+exercise.gif Bendy Blog - 6 Exercises for Hip Internal and External Rotation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/4e911ac6-9f36-458d-9642-25690e1c144d/90-90+pinwheel+leg+lifts+external+rotation.gif Bendy Blog - 6 Exercises for Hip Internal and External Rotation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/3564422d-ae9a-46f0-a08d-f824a54908e2/90-90+pinwheel+leg+lifts+internal+rotation.gif Bendy Blog - 6 Exercises for Hip Internal and External Rotation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/076ac1d9-d229-4d74-802d-0a72f0caece3/clamshells+hip+exercise.gif Bendy Blog - 6 Exercises for Hip Internal and External Rotation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/0d043efa-f080-42dc-a0af-1d2d7cb4b639/reverse+clamshells.gif Bendy Blog - 6 Exercises for Hip Internal and External Rotation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/271a44a5-5116-432f-ba81-5ab0c486475d/fire+hydrants+with+external+hip+rotation.gif Bendy Blog - 6 Exercises for Hip Internal and External Rotation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7ad99ccd-185c-4ccc-ba99-6048123a5e67/close+knee+block+crunches.gif Bendy Blog - 6 Exercises for Hip Internal and External Rotation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/6-cat-cow-variations-for-spinal-and-shoulder-mobility monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/54cbf6a6-ad60-4753-a59c-cb4a3cbe217f/Cat+Cow+GIF.gif Bendy Blog - 6 Cat-Cow Variations for Spinal and Shoulder Mobility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a293d6b6-73ee-4546-8a61-9fb4bc0215e3/Narrow+Cat+Cow+GIF.gif Bendy Blog - 6 Cat-Cow Variations for Spinal and Shoulder Mobility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/043d8c12-48d4-4d28-8a4c-f53c35baff42/Disco+Cow+GIF.gif Bendy Blog - 6 Cat-Cow Variations for Spinal and Shoulder Mobility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/017ecf78-b860-468c-a24e-82a7bc2359ad/Neck+Isolation+Cat+Cow+GIF.gif Bendy Blog - 6 Cat-Cow Variations for Spinal and Shoulder Mobility - Make it stand out Neck isolation (cervical spine) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ae8c69aa-d2a2-4180-bc9c-c479f9a20757/Rib+Isolation+Cat+Cow+GIF.gif Bendy Blog - 6 Cat-Cow Variations for Spinal and Shoulder Mobility - Make it stand out Rib isolation (thoracic spine) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/194327d7-d5a7-47ee-879c-6642240bfe43/Pelvis+Isolation+Cat+Cow.gif Bendy Blog - 6 Cat-Cow Variations for Spinal and Shoulder Mobility - Make it stand out Pelvis isolation (lumbar spine) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b636cb22-279b-4673-92da-13268c9df994/Segmented+Cat+Cow+GIF.gif Bendy Blog - 6 Cat-Cow Variations for Spinal and Shoulder Mobility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b1b119ac-de94-4130-a5c9-836336da2e50/Forearm+Cat+Cow+GIF.gif Bendy Blog - 6 Cat-Cow Variations for Spinal and Shoulder Mobility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a045754d-9594-4865-8ea2-5f7c31f847ae/Low+Cobra+Cat+Cow+GIF.gif Bendy Blog - 6 Cat-Cow Variations for Spinal and Shoulder Mobility - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/what-is-active-flexibility-and-why-is-it-so-important monthly 0.5 2023-07-28 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/f68eb3f4-bfa7-480e-9648-e997d2a385ed/active+vs+passive+flexibility.png Bendy Blog - 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Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ae3a1242-c249-49ab-a8e0-459062e55be8/Active+back+lying+hamstring+stretch.png Bendy Blog - What is “Active Flexibility” and Why is It So Important? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/beginner-friendly-chest-stretches-for-tight-pecs monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633011473107-U2SQXJD1CYIF8PH1QEFG/pump+up+GIF.gif Bendy Blog - Beginner-Friendly Chest Stretches for Tight Pecs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633612918843-M1IR257GWU8S6X32Y87U/Arm+against+the+wall+chest+stretch.png Bendy Blog - Beginner-Friendly Chest Stretches for Tight Pecs - 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Beginner-Friendly Chest Stretches for Tight Pecs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633613051070-78TC4F28ZRBIJ4VBZ7UZ/Hands+clasped+chest+stretch.png Bendy Blog - Beginner-Friendly Chest Stretches for Tight Pecs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633613111467-VTMO8JZNQMC8ZS07V7PH/Foam+roller+passive+chest+stretch.png Bendy Blog - Beginner-Friendly Chest Stretches for Tight Pecs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633611359007-RRC9SCQRHY5K35T4YOY5/Chest+stretch+-+foam+roller+snow+angels.gif Bendy Blog - Beginner-Friendly Chest Stretches for Tight Pecs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/bendy-blog/contortion-gig-packing-list monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633622778255-380228410ATFO2BP8SKH/Cheststand+with+kindle.JPG Bendy Blog - 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Make sure to bring all the pieces! https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633622559700-33WIPT6IOZL0XHECWVYT/Contortion+face+rhinestones.jpg Bendy Blog - Contortion Gig Packing List - Make it stand out When in doubt: add rhinestones https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633622838944-I5UZ3EBVYUUQ31KRR7D1/Contortion+Snack.JPG Bendy Blog - Contortion Gig Packing List - Make it stand out Don’t forget to bring a snack :) https://www.daniwinksflexibility.com/bendy-blog/hip-flexor-warm-up monthly 0.5 2022-11-30 https://www.daniwinksflexibility.com/bendy-blog/help-my-writs-hurt-in-a-bridge monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633623733698-7XKSY16KVDK31TZ36WZD/Wrist+Pain+in+Bridge.png Bendy Blog - Help! 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Do 5 in one direction, then 5 in the other direction. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633477020575-EAFZ6TN0UWUF32JYCGNR/Wrist+Circles+-+Closed+Fists.gif Bendy Blog - Wrist Warm Up for Bridges - Make it stand out Closed Fist Circles Make a closed fist, with your thumb on the outside, and start to circle your fist/wrists. Do 5 circles in each direction. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633477435326-WNDDNNS74MRGZQHJX97E/Rolling+Out+Wrists.gif Bendy Blog - Wrist Warm Up for Bridges - Make it stand out Fingers Interlaced Interlace your fingers and make some circles with your fists. 5 in each direction https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633477447348-5PLFM2XXGF6HOTTO8Q1K/Do+the+Wave+Wrist+Warm+Up.gif Bendy Blog - Wrist Warm Up for Bridges - Make it stand out Do the Wave Interlace your fingers and “do the wave” with your arms (making sure to press through your wrists). 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Keeping your fingers on the floor, lift your wrists and your palms, then slowly lower with control. You should be leaning enough weight into your hands that these feel like a bit of a challenge! Repeat for 10 palm push-ups. Make them easier: start with your palms closer to your knees. Make them harder: lean a bit farther forward, or slide your palms farther away. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1633478361843-95OUN2NQLAL550TWA0V3/Finger+Push+Ups.gif Bendy Blog - Wrist Warm Up for Bridges - Make it stand out Finger Push-Ups Start in the same position as for your palm push-ups (on all fours). Leaning some weight into your hands, lift your palm and fingers away from the floor, keeping your fingertips on the ground (it’s OK if your thumb lifts). Repeat for 10 finger push-ups. Make them easier: lean less weight into your hands, or do these leaning into the wall (instead of the floor). 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Can’t Touch Your Toes? 8 Beginner-Friendly Hamstring Stretches https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1590959682571-ELAU7CW9EGDH4H7TPM88/image-asset.png Bendy Blog - Can’t Touch Your Toes? 8 Beginner-Friendly Hamstring Stretches https://www.daniwinksflexibility.com/bendy-blog/tight-hamstrings-whats-the-deal monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1590443534605-S7BW61I8R1GTTOEW5SFU/hamstrings+y+u+so+tight.jpg Bendy Blog - Why Are My Hamstrings Tight? (and How to Fix Them) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1590878832400-9G1OZR6P4HH4139OSJ2U/Hamstring+Anatomy.jpg Bendy Blog - Why Are My Hamstrings Tight? (and How to Fix Them) Image Credit (with modification): BodyParts3D/Anatomography / CC BY-SA 2.1 JP https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1590443787268-27WWJMQUVOEEYGXYELT5/Hamstring+posterior+pelvic+tilt.jpg Bendy Blog - Why Are My Hamstrings Tight? (and How to Fix Them) (For my non-anatomy-savvy friends, “posterior pelvic tilt” is the fancy term for when you let your tailbone curl under and the top of your pelvis tilts backwards, rounding your low back and shortening your hamstrings) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1591294752332-0401MJJ7LTQVBO7X0EAH/Duck+butt+hamstring+stretch.jpg Bendy Blog - Why Are My Hamstrings Tight? (and How to Fix Them) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1591054130739-8JS8B6GS6N58E2KDYJXL/Kardashian+Booty.jpg Bendy Blog - Why Are My Hamstrings Tight? (and How to Fix Them) https://www.daniwinksflexibility.com/bendy-blog/big-c-vs-little-c-backbend-from-standing monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1590445373585-T2DGLLQEX86CAQ8UHAKC/Letter+C+Sesame+Street.jpg Bendy Blog - “Big C” vs. “Little c” Backbend from Standing - This blog post brought to you by the letter “C” This blog post brought to you by the letter “C” https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1590970353262-AY40AYLWQJXF5HXY0L65/Big+C+Backend+Position.png Bendy Blog - “Big C” vs. “Little c” Backbend from Standing https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1590970389473-KT7GI2MEB0NL04DI4ZLW/Little+C+Backbend+Position.png Bendy Blog - “Big C” vs. “Little c” Backbend from Standing https://www.daniwinksflexibility.com/bendy-blog/advanced-shoulder-warm-up-for-contortion monthly 0.5 2022-11-30 https://www.daniwinksflexibility.com/bendy-blog/work-your-y-scale-with-pnf monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588122743650-EI6I4PRG3LF9OJ5HD201/Y+Scale+PNF+stretch.png Bendy Blog - Work Your Y-Scale with PNF https://www.daniwinksflexibility.com/bendy-blog/beginner-friendly-shoulder-conditioning monthly 0.5 2022-11-30 https://www.daniwinksflexibility.com/bendy-blog/10-minute-front-splits-routine monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588598643591-SI0DK9IJIOOKVYC7HD42/90+Degree+Lunge+Engagement.png Bendy Blog - 10 Minute Splits Routine https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588598666699-1WK90YBOY538V2YG5D6X/90+Degree+Lunge+Ankle+Grab.png Bendy Blog - 10 Minute Splits Routine https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588677450304-S9X8CD29S46CED49ZNFC/Relaxed+half+split.png Bendy Blog - 10 Minute Splits Routine https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588677464551-S4JELKQOPV2VDZN0NL3I/Engaged+half+split.png Bendy Blog - 10 Minute Splits Routine https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588677486653-79A1XCMCAJPXKR2C6D4Y/Half+split+ankle+grab.png Bendy Blog - 10 Minute Splits Routine https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588678401013-Y5IF27CPGF3N7QL4XU2W/Half+Split+Knee+Taps.png Bendy Blog - 10 Minute Splits Routine https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588677505511-S0LZ48ICWVKOIK11IP24/Hamstring+Stretch+Foot+Flexed.png Bendy Blog - 10 Minute Splits Routine https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588677522755-7PQYDQMLWWO5E9A94N2P/Hamstring+Stretch+Toes+Pointed.png Bendy Blog - 10 Minute Splits Routine https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588677534429-D8VZXUHGQZPWZN406WBM/Pyramid+Pose.png Bendy Blog - 10 Minute Splits Routine https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588677548110-7CE6PF38TVNL0FRVS392/Pyramid+Pose+Good+Mornings.png Bendy Blog - 10 Minute Splits Routine https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588599035882-FYVZNGL4OGPWW2C9UL9S/Front+Split+Stretch.png Bendy Blog - 10 Minute Splits Routine https://www.daniwinksflexibility.com/bendy-blog/how-to-modify-a-toy-bow-for-contortion-archery monthly 0.5 2022-11-29 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589715952762-1VO6QKRYXGQRS4542I7A/Bow+and+arrow+parts.jpg Bendy Blog - How to Modify a Toy Bow for Contortion Archery https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589716011737-85S5285EADQY6U5UYX22/DIY+arrow+rest.jpg Bendy Blog - How to Modify a Toy Bow for Contortion Archery https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589716031408-PKJKKR7LAZVJRRW34W8X/Contortion+bow+toe+grab.jpg Bendy Blog - How to Modify a Toy Bow for Contortion Archery https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589716053201-EZXS9QQP8L0JFA9QLHZW/image-asset.jpeg Bendy Blog - How to Modify a Toy Bow for Contortion Archery https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589716079247-U82TPF6W504ZY3W37WGT/DIY+contortion+bow.jpg Bendy Blog - How to Modify a Toy Bow for Contortion Archery https://www.daniwinksflexibility.com/bendy-blog/my-favorite-flexibility-props monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589145536773-64NA1YAC4IO3E6T00JAW/Happy%2BContortion%2BProps.jpg Bendy Blog - My Favorite Flexibility Props https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589143893862-E9P9S43GIOVIY99CFOAR/image-asset.jpeg Bendy Blog - My Favorite Flexibility Props https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589146822914-FU5N5HD9RXFOUSH54QKN/Tiger+Balm+Smell.png Bendy Blog - My Favorite Flexibility Props https://www.daniwinksflexibility.com/bendy-blog/quick-and-easy-shoulder-warm-up monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589033930578-9BVZXUQGL99EI7S0C9Q6/image-asset.png Bendy Blog - Quick and Easy Shoulder Warm Up - Arm Circles https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589033790445-OHSB8F5LUHVIEIS72P47/Chicken+Wing+Arm+Circles.png Bendy Blog - Quick and Easy Shoulder Warm Up https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589034185461-8G90X11TWP9FHN6AOCCQ/Arm+Openers.png Bendy Blog - Quick and Easy Shoulder Warm Up https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589034239515-GWUEORZA4DVY0KYPTCP0/image-asset.png Bendy Blog - Quick and Easy Shoulder Warm Up https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589035617071-7B7CSHFUBCDBZYG6U1EW/Salsa+Arms.png Bendy Blog - Quick and Easy Shoulder Warm Up https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589035653200-NI35FOHBK0F66LKM207N/Shoulder+Flossing.png Bendy Blog - Quick and Easy Shoulder Warm Up https://www.daniwinksflexibility.com/bendy-blog/protecting-your-low-back-when-backbending monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589237368273-ABZFT7JY6RKRMQOBRF72/Lumbar+spine.jpg Bendy Blog - Protecting Your Low Back When Backbending https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589287070120-LCSBLF3NY1AQ8LR8KT1Z/Crunched+back+lyra.png Bendy Blog - Protecting Your Low Back When Backbending - Floppy Backbend :( This photo is an old photo. While clearly very bendy, we can see that they’re flopping into the backbend, crunching the lumbar spine, and not using the rest of the core to moderate the pose. This type of backbend leads to a very sore back (and potentially injuries over time). https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589287088200-P0JGHPFMDK567NJ68518/image-asset.png Bendy Blog - Protecting Your Low Back When Backbending - Strong Backbend :) This is a more recent photo from Anastasia’s backbending practice where they are intentionally engaging their abs, and focusing on front-lengthening instead of back-crunching. This type of backbend is strong, sustainable, and leads to a happy back! https://www.daniwinksflexibility.com/bendy-blog/pnf-stretching-at-home-middle-splits monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588163631709-6LZTTSR5826ZAJW9VV0S/Middle+split+PNF+stretch.png Bendy Blog - PNF Stretching at Home: Middle Splits https://www.daniwinksflexibility.com/bendy-blog/best-bows-for-contortion-archery monthly 0.5 2022-11-29 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589147685136-8W7A9CV925FTDOIH2I4U/Contortion+archery.jpg Bendy Blog - Best Bows for Contortion Archery https://www.daniwinksflexibility.com/bendy-blog/the-ultimate-bridge-pose-progression-guide monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589064046131-30Z1AMA7EQBQO52VE5VG/Bridge+Backbending+Progression.jpg Bendy Blog - The Ultimate Bridge Pose Progression Guide https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589064477654-6E1INJ2J9IL8I8JOYKD7/Yoga%2BBridge.jpg Bendy Blog - The Ultimate Bridge Pose Progression Guide - Yoga Bridge (Plank) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589065164162-D61PGZ4ON5EJ4KDH8C09/Arched%2BYoga%2BBridge.jpg Bendy Blog - The Ultimate Bridge Pose Progression Guide - Yoga Bridge (Arched) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589065288369-MPIU9FU80DCEFP389ORE/Headstand%2BBridge.jpg Bendy Blog - The Ultimate Bridge Pose Progression Guide - Headstand Bridge https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589065364959-AJ2M0L4OHFV7KOVRM69U/Low%2BBridge.jpg Bendy Blog - The Ultimate Bridge Pose Progression Guide - “Regular” Bridge https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589065441325-J7E0I26U8JDIYZC3DN10/Straight%2BArm%2BBridge.jpg Bendy Blog - The Ultimate Bridge Pose Progression Guide - Straight Arm Bridge https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589065483112-FQXVYV7I3F1B4T46UION/Straight%2BArm%2BStraight%2BLeg%2BBridge.jpg Bendy Blog - The Ultimate Bridge Pose Progression Guide - Straight Leg Bridge (“Rainbow Bridge”) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589065527377-3U1509QOWDBFDR7A9QS9/Shoulders%2BOpen%2BBridge.jpg Bendy Blog - The Ultimate Bridge Pose Progression Guide - Shoulders Over Wrists Bridge https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589065574202-02YAKQIWIPO7GV9CW0QJ/Rainbow%2BBridge.jpg Bendy Blog - The Ultimate Bridge Pose Progression Guide - Shoulders Over Wrists Bridge (Straight Legs) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589065677599-YJ7NU6KZ6L2XXD1VVW4D/Deep%2BOpen%2BShoulder%2BBridge.jpg Bendy Blog - The Ultimate Bridge Pose Progression Guide - Shoulders Past Wrists Bridge https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1589065748371-RDXRQTD15I7R0SNKZEI6/Narrow%2BBridge.jpg Bendy Blog - The Ultimate Bridge Pose Progression Guide - Narrow Bridge https://www.daniwinksflexibility.com/bendy-blog/wall-heel-slides-for-tight-hamstrings monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588700991416-ZH11DO3PZ51VJPY1QAO5/Wall+Hamstring+Stretch.jpg Bendy Blog - Wall Heel Slides for Tight Hamstrings https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588700751431-5F2K48N8LNS5UZ2WFTDZ/Wall+Heel+Slides+Thumb.jpg Bendy Blog - Wall Heel Slides for Tight Hamstrings - Click here to view video tutorial https://www.daniwinksflexibility.com/bendy-blog/straddle-pancake-good-mornings monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588459922094-SA9JZJXPDVHBW0T6BNYG/Straddle+Pancake+-+Start.png Bendy Blog - Active Straddle Warmup: Pancake Good Mornings - Start in a comfortable straddle. Start sitting in a comfortable straddle on the floor, maybe 60-70% of your maximum stretch. No need to scoot your crotch forward and open your legs crazy wide - we want this to be comfortable where you’re just starting to feel a stretch in your legs, but not your maximum push https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588460023394-61EYQTUDYHPMSYGPKIXN/Straddle+Pancake+-+Reach.png Bendy Blog - Active Straddle Warmup: Pancake Good Mornings - Hinge forwards with a flat back. With hands on your hips, keep a flat back as you reach your chest forward toward the ground as far as you can with good form. If that means you only lean forwards 1-2 inches that is totally OK! https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588460086897-PAUU4HYTLU46OGCXSEMX/Straddle+Pancake+-+Hold.png Bendy Blog - Active Straddle Warmup: Pancake Good Mornings - Engage your legs! Once you’ve reached the bottom of your forward-reach, actively push your heels into the floor to engage your hamstrings. Intentionally hold your chest low for just a moment to really feel the push building in the back of your legs. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588460151442-94L1AL8W7GAX5L9BCMUC/Straddle+Pancake+-+Press.png Bendy Blog - Active Straddle Warmup: Pancake Good Mornings - Press back up to sitting Press into your heels to lift your torso all the way back up to your starting sitting position. Try to consistently press your heels into the ground for the duration of your lift back to seated. Repeat for 10-15 reps. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588460423721-W1ZV3QM5VIKQD5LEXEY4/Straddle+Pancake+on+Block.png Bendy Blog - Active Straddle Warmup: Pancake Good Mornings - Make it Easyer Only lean forward 1-2 inches - so long as you are actively pressing your heels into the ground you will be working your hammies while you stretch! Narrow your straddle a couple of inches Sit on a yoga block (or a couple of cushions) to lift your hips so you can comfortably keep a flat back as you reach forward in your straddle https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588460809754-DCULAAW8HWDBQP1LFJCJ/Straddle+Pancake+with+Reach.png Bendy Blog - Active Straddle Warmup: Pancake Good Mornings https://www.daniwinksflexibility.com/bendy-blog/trouble-breathing-in-a-chest-stand-elevate-your-shoulders monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588510432029-XGB6XGJSWQPK04OWFZ9D/cheststand-on-yoga-blocks.png Bendy Blog - Trouble Breathing in a Chest Stand? Elevate Yo’&nbsp;Shoulders! https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588510263708-PC8UTG3CWL5UCQEIQGMJ/chest-stand-on-fists-SIDE.jpg Bendy Blog - Trouble Breathing in a Chest Stand? Elevate Yo’&nbsp;Shoulders! https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588510282896-IGEBTQZKB98U3OULM1SU/chest-stand-on-fists-FRONT.jpg Bendy Blog - Trouble Breathing in a Chest Stand? Elevate Yo’&nbsp;Shoulders! https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588510310750-D5TR73DI84H4YT9DQ2VK/chest-stand-on-blocks-SIDE.jpg Bendy Blog - Trouble Breathing in a Chest Stand? Elevate Yo’&nbsp;Shoulders! https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588510328763-54V95XGEBYKLSQWMAC2S/chest-stand-on-block-FRONT.jpg Bendy Blog - Trouble Breathing in a Chest Stand? Elevate Yo’&nbsp;Shoulders! https://www.daniwinksflexibility.com/bendy-blog/knee-friendly-hip-flexor-stretches monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588248666488-N1YH3QXIGXSH5PDL7SIX/Standing+hip+flexor+lunge.png Bendy Blog - Knee-Friendly Hip Flexor Stretches https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588248712501-4LRXGHTHKRY1MXCU6XIA/Bad+standing+hip+flexor+lunge.png Bendy Blog - Knee-Friendly Hip Flexor Stretches https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588248366140-P9I8BMYDPNKDY8K2T4MH/Relaxed+supine+hip+flexor+stretch.png Bendy Blog - Knee-Friendly Hip Flexor Stretches https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588248528936-J51WYWFGR4URVQELXINE/Active+supine+hip+flexor+stretch.png Bendy Blog - Knee-Friendly Hip Flexor Stretches https://www.daniwinksflexibility.com/bendy-blog/how-frequently-should-i-stretch monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588295536716-8BIKE9NT0B577L7E84S8/Stretching+calendar.png Bendy Blog - How Frequently Should I Stretch? https://www.daniwinksflexibility.com/bendy-blog/how-to-pnf-stretch-for-splits monthly 0.5 2022-11-30 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1588122618702-9NS5L8L6ST7JJKU4PJ4X/Passive+back+split+stretch.png Bendy Blog - No Partner? 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online can make all the difference. https://www.daniwinksflexibility.com/flexopedia/quad-stretches monthly 0.5 2023-02-19 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a4b7c9de-1ed4-4744-9af5-2238ccdead13/Quads.png Flexopedia - Quad Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/flexopedia/glute-stretches monthly 0.5 2023-02-19 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1670888235901-CELZVLDOK0FCPYDRF8NK/Glutes.png Flexopedia - Glute Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/flexopedia/hip-rotation-stretches monthly 0.5 2023-01-04 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/f0886632-cf81-4334-afdf-436fc1b4f514/Hip+External+Rotation+-+Examples.png Flexopedia - Hip Rotation (ROM) - Make it stand out Whatever 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story online can make all the difference. https://www.daniwinksflexibility.com/flexopedia/hip-stretches monthly 0.5 2023-02-19 https://www.daniwinksflexibility.com/flexopedia/shoulder-stretches monthly 0.5 2023-02-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/f248c71d-f5e2-4efa-95f0-bfd28ad42637/4+shoulder+joints.png Flexopedia - Shoulder Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/flexopedia/back-stretches monthly 0.5 2023-04-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1676306354763-9DURGU8RJTCP1WYSNO0H/Back+muscles.png Flexopedia - Back Stretches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/flexopedia/category/Quads monthly 0.5 https://www.daniwinksflexibility.com/flexopedia/category/Spinal+Flexion monthly 0.5 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https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/cf98564f-a00d-4ba1-86ec-fff96bfb74bc/Elisabeth+splits.jpg Online Flexibility Coaching https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1603675720032-F3HK4AST4HX5AW8Z0UWR/IMG_6500.jpg Online Flexibility Coaching - PERSONALIZED FLEXIBILITY COACHING Online Private Lessons Get one-on-one personalized attention in an online private to help you achieve your flexibility goals. Private lessons can focus on: Assessing your current flexibility Putting together a training plan tailored to your flexibility goals (ex. getting flat splits, being able to touch your toes) Working on discipline-specific skillwork (ex. contortion poses, handbalancing, pole dance, specific yoga asanas) Online privates can be booked for 30 or 60 minutes. As a general rule if you're looking for an assessment + training recommendations, I'd recommend: 30 min for front splits 30 min for middle split and/or straddle pancake 60 min for "all the splits" (front, middle, and straddle pancake) 30 min for "other" lower body goals (ex. toe touch, low squat, standing splits, lotus pose, turnout, toe point) 60 min FULL hip / leg / lower body flexibility work 30 min for backbending-focused work (without shoulders) 30 min for general spinal mobility 30 min for shoulder-focused work 60 min for full body backbending work, including shoulders (ex. bridge pose / full wheel, foot grabs) 60 min for full body flexibility work (general assessment + training recommendations) 60 min for needle scales (must come alreadywarmed up) 30-60 min for contortion or skill-specific coaching (dependent on experience & skill - shoot me an email first) Still not sure if you should book 30 or 60 min? Just shoot me a note and we can talk about what’s realistic to accomplish in a half hour vs. an hour. In-person privates also available depending on my availability - shoot me an email if you’re interested. https://www.daniwinksflexibility.com/home-1 daily 1.0 2025-09-29 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1603987535092-8MHI6T3QGORC1SSQYKH4/Wide%252Bstraddle%252Bon%252Bcouch.jpg Home - LET’S GET BENDY! Learn online from the comfort of home. Whether you’re trying to get your flat splits, or you’re trying to nail a scorpion forearm stand balance, we’ve got classes to help you reach your flexy goals! https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d063abce-735e-4ee8-990b-2ecefb1def0f/group+classes+icon.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/85d7c990-52dd-472e-a7f4-979165411d9c/class+library+icon.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/87137bdb-432b-4245-a56f-4bd5fdb5712c/recorded+workshops+icon.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a634684a-0434-4855-ac6f-8812e6443b9e/private+coaching+icon.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1603934115222-3P9W6SQVOF9YV05SDXTK/IMG_4971.JPG Home - Why train with Dani? Emphasis on active flexibility training to ensure students learn to strengthen and support themselves in poses, not just flop! Specialized focus for aerialists, circus artists, pole dancers, and yogis 13+ years experience training & performing contortion across the US and internationally (read more about Dani’s training background here) Experience teaching more than 1,500 happy students across 40+ countries https://www.daniwinksflexibility.com/about daily 0.75 2023-12-12 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1587927366900-HJGT3V885ZTQ2CAZOWT9/Trunk+headsit.jpeg About https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1620477672837-CDXY90IEYO6UM8TYV9AD/Middle+Splits+Recording+Preview.png About https://www.daniwinksflexibility.com/contact daily 0.75 2021-05-08 https://www.daniwinksflexibility.com/performing-contortionist daily 0.75 2021-05-16 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1587928612297-IMTK74ZUKTY975B92NW6/Contortionist+driving+golf+cart+2.JPG Dani Winks Contortionist | Performing Info https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1587928611600-913DMX5DGW23NTOESADC/Corporate+contortion.jpg Dani Winks Contortionist | Performing Info https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1587928611488-SC33KBP060ZRDGOO96U9/Shyamaween+rainbow+bridge.JPG Dani Winks Contortionist | Performing Info https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1587928622000-5DP1S0CDU4KY8Q5ZUPOC/Ambient+contortion+-+kitchen+island.JPG Dani Winks Contortionist | Performing Info https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1587928620607-EZ3588OG8LM2S1QOXGPZ/Street+contortion+backbend.JPG Dani Winks Contortionist | Performing Info https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1587928641614-QDZMI0TYSB27OT65E7FE/Ambient+contortion+-+flying+cobra+2.jpg Dani Winks Contortionist | Performing Info https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1621173087554-KFKN1X1SCK8F9R9RJAIW/dani+winks+contortion+table.jpg Dani Winks Contortionist | Performing Info - Ambient & Roving Contortion Looking to add a little extra flair to your event? Contortion showcases both grace and extreme flexibility, bending the limits of what’s even possible in the human body. From “classic” graceful cirque to vaudeville freakshow (and anything in between), I’ll work with you to match the aesthetic of your event. Available for corporate events, weddings, private parties, fundraisers, and more. Make it an event your guests will never forget! https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1587929748893-OILWL3NG6AC903LRW6V1/Trunk+rainbow+bridge.JPG Dani Winks Contortionist | Performing Info - Feature Acts & Performances Feature contortion acts are typically 3-6 min acts, set to music. Can be a part of your event along with roving contortion, or a stand-alone feature. Always happy to be a part of local variety shows and general vaudevillery! Please contact me if interested in collaborating. View a sample trunk act here. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1587929978708-MQGZBEF7A1POGW80QUG1/Contortionist+on+laptop+stock+photo.jpg Dani Winks Contortionist | Performing Info - Modeling Available for contortion and yoga photo shoots. Must be able to provide references. https://www.daniwinksflexibility.com/book-a-class daily 0.75 2026-01-23 https://www.daniwinksflexibility.com/blog-archives daily 0.75 2020-10-29 https://www.daniwinksflexibility.com/newsletter-sign-up daily 0.75 2023-01-27 https://www.daniwinksflexibility.com/articles-test daily 0.75 2020-10-29 https://www.daniwinksflexibility.com/articles daily 0.75 2022-02-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1604003987031-KC5IWU7RN2CROPRGU684/Contortionist%2Bwith%2Bkindle.jpg Articles https://www.daniwinksflexibility.com/articles-backbending daily 0.75 2022-02-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1604003987031-KC5IWU7RN2CROPRGU684/Contortionist%2Bwith%2Bkindle.jpg Articles - Backbending https://www.daniwinksflexibility.com/articles-splits daily 0.75 2022-04-06 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1604003987031-KC5IWU7RN2CROPRGU684/Contortionist%2Bwith%2Bkindle.jpg Articles - Splits https://www.daniwinksflexibility.com/articles-beginner-friendly daily 0.75 2022-02-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1604003987031-KC5IWU7RN2CROPRGU684/Contortionist%2Bwith%2Bkindle.jpg Articles - Beginner-Friendly https://www.daniwinksflexibility.com/articles-contortion daily 0.75 2022-02-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1604003987031-KC5IWU7RN2CROPRGU684/Contortionist%2Bwith%2Bkindle.jpg Contortion https://www.daniwinksflexibility.com/articles-all daily 0.75 2022-02-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1604003987031-KC5IWU7RN2CROPRGU684/Contortionist%2Bwith%2Bkindle.jpg Articles - All https://www.daniwinksflexibility.com/class-packs daily 0.75 2021-03-18 https://www.daniwinksflexibility.com/tip-jar daily 0.75 2025-07-14 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1614962177691-8BQXKXXPHT2YRXI3ZIWG/dani+at+computer.jpg Tip Jar If you enjoy the Flexopedia, my blog posts, Instagram tutorials, or YouTube videos, tips are greatly appreciated! I am not a full-time content producer (as fun as that would be), so your support helps me dedicate more time outside of teaching to making cool guides and videos for everyone on the internet to learn from. Donate via PayPal https://www.daniwinksflexibility.com/beginners-contortion-classes daily 0.75 2024-05-01 https://www.daniwinksflexibility.com/terms-and-conditions daily 0.75 2023-08-17 https://www.daniwinksflexibility.com/testimonials daily 0.75 2025-11-19 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ab3a6c74-e8cd-4d8d-8d43-77993d672e43/Student+locations+-+map.png Testimonials - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1d89f6fc-736e-49a5-b711-ab227c611dba/Meli+bridge+progress.png Testimonials - “I wanted to share my experience with Dani Wink’s pre-recorded contortion classes, because honestly, the progress I’ve made in just two months has completely blown my mind. I’ve been doing her classes 2–3 times a week, mostly focusing on backbends since my splits and shoulder mobility were already pretty decent. Backbends, though, have always been my biggest struggle — I was stuck on a 2-year plateau . . . Her classes are super precise and safe. It’s not just about “going deeper,” but really learning to find space, align properly, and build strength through every position. She mixes flexibility, strength, and control in such a smart, sustainable way.” (read more in Meli’s reddit post here) - Meli, Spain https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e45c440d-2dcf-4b6c-9677-86450030ad9f/Leah+headshot.jpg Testimonials - “I just wanted to let you know that I’m thoroughly enjoying my subscription, and I so appreciate your precise and encouraging coaching!! I’ve incorporated your (recorded) classes into my routine about 3x/week, and it feels so good!! You have brought the missing piece to my fitness routine, and I feel both safe and supported as I challenge my body to increase strength, stability and control through a broader range of motion, while also increasing my ability to lengthen and relax my muscles — thank you so much!!! I appreciate you and your work.” - Leah (@sweetleahk), California, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ec51be63-7415-490f-9975-f9d4b62df6e3/claire+progress.png Testimonials - “I’ve been keeping up with your backbend workshops (cycling between Contortion Bridges, cheststands, and finding your upper back) and look at this bridge progress!!” - Claire (@cl.aireals), California, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/81495228-1bd4-4fd7-90f7-898f4a40d620/felicia+testimonial.jpg Testimonials - “I highly recommend anyone considering classes with Dani to go for it. You won't regret it. I have many of her recordings. I find them to be very easy to follow with lots of progression and regression to fit your appropriate level of flexibility. She's very good at explaining things and demonstrating as well as communicating why we are doing each drill. I always feel better afterwards. I especially love her shoulder stuff. I get sore in a very productive way and I can feel my shoulders becoming stronger.” - Felicia (@felicia.barnwell.7), USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/71954503-cafb-4b74-83a7-41332e67fbae/august+standing+splits.jpg Testimonials - - August (@augustvuono), Virginia, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/49d12e83-5ae9-44b0-8744-af75dec7a79a/Mark+stretching.jpg Testimonials - “Thank you so much for all that you do - I have eight of your videos now and they’re all on regular rotation in my home workouts. You’ve been an essential part of my journey and your videos are easy to follow and work well for a beginner like me. Thank you for doing those deeper explorations as well, it’s all incredibly helpful!” “Thank you so much for all that you do - I have eight of your videos now and they’re all on regular rotation in my home workouts. You’ve been an essential part of my journey and your videos are easy to follow and work well for a beginner like me. Thank you for doing those deeper explorations as well, it’s all incredibly helpful!” https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/cc4b7049-b262-4cd5-ba9e-f46e3296748d/marat+splits.jpg Testimonials - “Amazing middle oversplit workshop! I do Dani’s workshops through recorded videos. The warm up includes a lot of dynamic and active stretches where the glutes, outer hips, and adductors are being fired. Internal and external rotation of the hips is also included to help warm up those stabilizer muscles. The conditioning part includes exercises for adductors and glutes. They’re very difficult and really fire up the muscles. All of the rest includes a lot of stretches like dynamic, active, isometric, static, and PNF. For each exercise, Dani tells us ways to make it easier or harder. There was work with a pelvic tilt and how to engage different muscles in the middle splits. Block placement is also explained very well. At the end, Dani even includes an exercise to cool down from all the stretching. Overall, I give this workshop a 10/10! I know how to do exercises correctly, engage muscles, and how to do everything safely. I started off with a regular middle split and now i’m working on with 2 yoga blocks on each side! If I keep this up, I can go all the way to the ground with time. Also, I’ve noticed huge progress in the exercises as well and feel more comfortable now. I also really loved the square your front splits workshop. I very much recommend buying this workshop, since it’s so amazing! She’s an amazing contortionist trainer and really knows a lot. Thank you so much, Dani!” - Marat (@mankov.marat), Ukraine https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c91e37eb-d599-4fb1-9e5d-1e5a493ee614/IMG_6625+-+Katie+Kerckaert.JPG Testimonials - “It takes more patience to get flexible in your 30's than in your teens haha, but I am soooo happy with my progress after taking Dani's Backbend class once a week for the past 9 months :D She explains each exercise well, and I trust her to train us in a safe, effective, and sustainable way. Thank you Dani!! :)” - Katie (@katiekerckaert), Germany https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c273c451-b7d2-40bd-a7c4-077ffe02bb2b/emilia+lampen+flexibility.jpeg Testimonials - “My current journey with flexilibity started on September 19, 2023 when I took my first flexibility class (online class focusing on straddle, straddle pancake, and middle splits) taught by Dani. Previously I encountered years and years of failures in my stretching because none of my dance teachers nor yoga instructors ever told me what flexibility really is all about: strength. One day I took my split destiny into my own hands and started researching. On Reddit’s flexibility subreddit I saw many people recommending Dani Winks, and so I looked for her on IG and the rest is history! Not only have I taken Dani’s classes but also self-studied the science behind flexibility by reading her blog and IG posts. Old me would dread stretching but new me cannot wait for the practice! The pictures show an impressive 2-month progress (routine done 2-3 per week) which I was not expecting to see when starting! - Emilia (@emilia.lampen), Finland https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/62af67e2-c77e-47ad-8caf-d252aa865770/rachel+chest+stand.png Testimonials - “Thanks for an amazing class yesterday, just want say it was the most comfortable I’ve ever been in chin stands. Love your approach to more advanced poses!!!” - Rachel (@bicepsandbruises), California, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/9644530e-73f2-4d74-b80f-76034caf1e0c/nicola+pancake+progress.png Testimonials - “Just wanted to say how thrilled I am with my progress - these pics are taken 8 weeks apart (with a holiday in between!) doing your middle splits recording a few times a week. Apart from the obvious, I feel much more comfortable in pancake and my legs are stronger tenfold” - Nicola, United Kingdom https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/19763234-a5b4-4ed6-bed9-d6d94ffedfd9/Kat+cobra+pose+upper+back+engagement.png Testimonials - “Same pose, different engagement. Thank you for helping me find my upper erector spine muscles again. Feels so much better. I've been fighting a while with how to get my upper back to work again, and it seems I just needed a couple of tricks to isolate the area I've been struggling with and I can't wait to see more improvements as I get stronger!” - Kat (@polepixie_kat), Oregon, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/60917dbb-c584-4eeb-9fef-1b8cd4406ed3/carlee+pancake.png Testimonials - “I’ve done your ‘flatten your flapjack’ workshop twice now and was able to get from ‘barely elbows down’ all the way to here (almost belly-to-the-floor)!” - Carlee (@aircarlee), Arizona, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/3e2d2566-ab05-4b1d-8a9e-bbd8d71956a6/nya+needle+scale+comparison.png Testimonials - “I recently forced myself to take a flexibility class from a professional (Dani) and it's the best decision I've made for myself and for my body! Dani is so knowledgeable about human anatomy and gives the best cues for engagement that just click. I seriously recommend taking a class with her! I was training flexibility by only doing passive stretching, but Dani provides so many drills with progressions and regressions that actually help with active and passive flexibility. I learned so much and I cannot wait to take more online classes!” - Nya (@50flowsofnya), Georgia, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2b35f95f-7592-48f6-a933-5aa11204a4ce/lisa.dani+-+Lisa+Frendahl.jpg Testimonials - “Dani’s classes were recommended to me by a friend and I pass along that recommendation to anyone that mentions wanting to work on their flexibility. Overall, she is organized, time efficient, and knowledgeable. The number of different, targeted strengthening and stretching exercises she knows is straight up ridiculous. Many that I’ve never done before are now part of my standard warm-up routine. Her ability to explain what to contract or how to push into a stretch has really helped feel the different parts of my split flexibility working together. I also have benefited from the strengthening that is included. Early in my aerial practice I managed to pull a muscle getting into specific middle split pose that I have recently felt confident enough to retry (with much success!!). Even during my regular practice I can feel the difference. Out of habit I have been holding poses only about as deeply as I used to be able to, but I keep discovering that I can go further! Thanks Dani!” - Lisa (@i.yam.lisa), Georgia, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/0474c3ba-3547-4d32-b0a7-4a2cb8529523/IMG_20230122_213317+-+Savannah+Welna.jpg Testimonials - “Dani revolutionized my approach to flexibility training. I started training well into adulthood and can get into the splits and a nearly flat pancake straddle- past me would be so impressed. Teaching cues are excellent, training is safe, and her ability to communicate makes the training for everyone, no matter the level of flexibility.” - Savannah (@s.welna), Idaho, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/611ae8b1-9af6-4f25-aead-46b2d9ed01ce/anna+front+split.jpg Testimonials - “I did the recording of last week’s splits class again and used all of your tips to not feel my nerves and behind the knee hamstring tendons. It’s the first morning for like 2 years I’ve woken up after a splits stretch and not had bad tendon ache! Just wanted to say thank you as I’m so happy!!” - Anna (@inverting.anna), Scotland https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/fd22e818-8c40-4da2-8898-fdf29b94d514/Ashley+bridge+progress.png Testimonials - “A little nervy to post this... but I think it may resonate with a lot of you. As you can see from the bottom photo, I had some *interesting* shoulder and thoracic mobility. I got to the point where I thought 1) I was too old to increase flexibility 2) I had missed my window and 3) No one with Rhumatoid Arthritis was going to be bendy. Fast-forward to early 2022, I found @dani.winks on Instagram and her content gave me hope. The top photo is from earlier today after Dani's backbending class. I post this not to say, "Wow look at me! (...because there is certainly room to grow...) but to give some of you hope that it is not too late to become a bendier version of yourself.” - Ashley (@vivavinyasayoga), North Carolina, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/075d9faa-1869-4864-b3ee-3ddecf5ee2fa/amy+front+split.jpg Testimonials - “I purchased Dani’s ‘Starting Front Splits’ recording and I’ve done it once and already feel like it’s WELL worth the money. I’ve spent years cobbling together exercises to try and get my splits from various instructors and it feels so good to watch a cohesive video. I got down further than I have in a while from just one viewing - really looking forward to seeing progression this year. Thank you!” - Amy (@_littlejumps0615), Oklahoma, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/cb659d53-21aa-4d34-aefb-003c82f4cf80/20230211_175249+-+Ashley+Dawn.jpg Testimonials - “Dani is one of the best! I have taken many classes and workshops with her. Her methods are safe, and effective. I've made huge progress with her, and she is one of my top, favorite instructors.” - Ashley, Louisiana, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d07c8ac4-59d6-405c-b1c4-ad641edef5c7/penelope+splits.jpg Testimonials - “Dani is very knowledgeable and super supportive, and her passion for what she does is contagious. I was never a flexible person, but after a year of training with Dani, I'm two or three feet closer to the floor in my splits, and I have confidence in achieving all my goals! She taught me not only good techniques, but good habits and better patience for myself. I will keep training with her for as long as I could!” - Penelope (@penelopzzz), Minnesota, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/113704cb-6157-44bb-a5de-bb96590f8e81/Magda+progress+pic.png Testimonials - “As a yoga teacher always finding backbends as the biggest challenge during the practice I decided to make backbending my asset instead of my weakness. Hoping to learn from the best in the topic I found Dani and it was the best decision ever. My before pictures are already made after some time focusing on backbends but thanks to Dani and her Lessons I found a space in my body like never before. She is professional, extremely well educated and last but not least effective.” - Magda (@magdagebertjoga), Poland https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/14892721-38dd-4bf0-85a2-3acd17096faf/alice+young+stretching.jpg Testimonials - “I'm so happy to have found Dani's classes, she's such a talented, controlled and knowledgeable contortionist. I've struggled badly with my middle splits for years, my right hip never wants to play ball and I can never seem to find anything that works for me and doesn't end with me straining my hypermobility (and I must admit as an aerialist whos got both front splits my middle splits end up getting very neglected and underused) but in just one Middle Splits/Straddle Oversplits class I managed to get flat middle splits for the FIRST TIME EVER and on top of that I managed a straddle oversplit!!! I'm super proud of myself and so thankful to Dani, she's amazing at explaining proper engagement and form while also being very aware of hypermobility and how to counter it. Her classes are very enlightening with easier and harder modifications for each stretch, I love the whole "choose your own adventure" method as everyone's body is different and its was a great way to find out where I am, what I'm comfortable with and where to be aiming for in the future! Can't wait to continue my stretch journey with Dani's classes!” - Alice (@ditzylittleaerialist), England https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c9db62c3-77a6-4f8c-9003-c3699fbde523/Anastasia+testimonial.jpg Testimonials - “I have been training with many different coaches and tried a lot of different methods of stretching and I really felt like I was stuck at a point where the basics were too easy and the advanced tricks were too hard! I didn't have this middle ground for improvement and kept hitting a block which left me feeling like I was ready to give up. Then I found Dani and I did 4 private sessions with her to re-learn and break down my understanding of the needle scale and approach it differently than I had before and it's like something just clicked with her method. I went through a phase of rebuilding and restructuring my training, scaling on some aspects and increasing the difficulty on other skills. I have seen so much improvement and I really enjoyed training in a way that gave me the confidence to start training more difficult skills again. Thank you Dani for your knowledge!” - Anastasia (@misstookya), Cyrprus https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a83066ea-66aa-400b-8b93-5d93a3160ff3/Neutral+Simple+Photo+Before+And+After+Skincare+Instagram+Post.png Testimonials - “I feel like I’m benefiting a lot from the overhead mobility routine that you put together for me. Pushing up into bridge feels so much less pinchy and the next day after doing this routine my shoulders and upper body feel so much more open! I am noticing such a BIG difference after only a few weeks! Thank you!” - Crystal (@fitwitch87), Pennsylvania, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1622292657724-03Q92R3K2BSKSRSIMJB2/dasha+middle+split+progress.jpg Testimonials - “I am so happy with our private lesson - it's like something clicked. I could never get my belly to the ground in a pancake and always wondered how the hell is someone able to do that. But with Dani’s active drills I could move all the way down and back up with no hands!” — Daša (@dashapoles), Slovenia https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1622292552377-24FQUIIU8S9QQ5383VLN/split+training.png Testimonials - “I’d been stuck at the same point in my flexibility for so long when I joined Dani’s beginner contortion program. After working with her for a month, I feel so much stronger, safer, and happier with my progress. I’m excited to continue training with her and see how far I can go!” - Kat (@snacksthezombie), California, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/26ffc27a-316d-4d49-a592-006bfff35d88/Untitled+design.gif Testimonials - "I am a person who is not naturally flexible. Even as a kid I couldn't do anything most other kids do like touch my toes, etc. I started taking classes with Dani and within a year, I was able to get my splits flat to the ground after trying to do it on my own for years prior!! Dani is such a positive and encouraging teacher and even on days I'm not feeling super bendy I still feel like I accomplished something!" - Michelle (@aerial_raven), Minnesota, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b7a78c55-d0c9-4cdd-8609-fe6c9d2e4ff2/Paige+Shoulders.gif Testimonials - “I've been training flexibility for a few years now, and reached out to Dani to get another instructor perspective on my mid back flexibility as I have a tendency to rely on my lower back. Dani led me through SO many amazing mid-upper back techniques that by the end of class I was no longer crunching into my lower back at all. She was incredibly supportive the entire class and her cues really resonated with me. I highly recommend Dani to anyone looking to advance their flexibility/contortion skills!” - Paige (@dinosaurpaige), Canada https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/cf98564f-a00d-4ba1-86ec-fff96bfb74bc/Elisabeth+splits.jpg Testimonials “I am very happy with my private sessions with Dani. She is helping me to get deeper splits and backbends (she got me into one of my deepest ever bridges). Dani is good at figuring out which areas are the ones holding the flexibility back and how to target those. (She is making me use my muscles in completely new ways.) I am looking forward to continue working with her and seeing how flexible I can get.” - Elisabeth, Norway https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1acee97a-a513-4f95-b564-b8e5fa39f817/Hailey+contortion.png Testimonials - “I’m loving the Beginning Contortion classes. I feel like Dani’s woken up muscles I’ve never used before. I’m excited for the next series!!!” - Hailey (@haileyb.spins), Ohio, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1623882245988-US4AVSR71KRV3NN544O8/Bridge+clinic+before+and+after.PNG Testimonials - “I've been doing flexibility with Dani for a little over a year. With consistency, I've been amazed at how much better my body felt and how much easier my body moved. I've always been able to do a bridge pose, but until taking these classes, I didn't know this level of shoulder and upper back flexibility was possible for me, especially with straight legs! Dani is BY FAR the best flexibility coach I could ask for!” - Shannon (@hurricaneshannon), Minnesota, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1622298423623-NQWZPL4279K8NY2XGFF0/jennie+split.jpg Testimonials - “These are the best classes! Dani is such a patient and encouraging teacher and she offers different levels of engagement for beginners to more advanced students. She also has a really great way of explaining bodily positions. I feel like my posture and core strength has grown tremendously but it's also just a lot of fun to get into floppy and weird poses together!” - Jennie (@jennierow), Minnesota, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1622299090251-0KWRL2C7OHLJA070VLGB/cecile+progress+pic.png Testimonials - “I really like training with Dani because it’s very dynamic. All the classes are structured the same way but with different exercises . . . You don’t really see the hour and twenty minutes, it really flies!” — Cécil (@contortionescape), Canada https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1624648968788-FTO0YLKQDAH253XQLXWY/Maria+splits.jpg Testimonials - “I love your blog so much I’m guilty of reading each post when I have nothing to do at work lol. The last few weeks I’ve been applying some of the active hip flexor exercises you post and yesterday I got the lowest I’ve ever gotten! I started stretching Feb 2020 but didn’t apply active flexibility until very recently. The last month I’ve been training only 1-2 days a week and the progress I’ve seen compared to a whole year is amazing!” - Maria (@mariafdecan), Venezuela https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2762a4bc-2d61-43d2-a09a-fb2915a4c8ce/Sep+2020+to+Jun+2022+-+Michael+Ong.jpg Testimonials - “The articles posted on Bendy Blog had helped me a lot in gaining knowledge on how to improve flexibility, in a proper way. Examples like the 'Split Variations if You Cant Do a Flat Split' and '8 Hips Flexor Stretches Using Active Flexibility'.” - Michael (@michael_ongs), Singapore https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1603934855973-1YPNCYLT7HGBNRB3Q52K/Y+Scale+Class.jpg Testimonials - “Loved how thorough all the mobility warm ups were. I learned lots of new drills/tools to warm up and open up my back and shoulders. When I went into my first bridge, I was like, "oh shit, this is the-most-open my shoulders have ever felt?" Also just getting to see your (Dani's) range of motion as she explained progressions / alternate options was super motivating.” - Anonymous Class Feedback https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/685a2ce1-c18d-4502-8d70-1b5bff8ed672/IMG_4910.jpg Testimonials - “I discovered Dani when I was looking for reliable science-based resources about flexibility and mobility for aerialists. Not only is Dani very knowledgeable, but she is also very helpful, sharing information and guidance on blogs and social media with anyone who asks for help. I started doing workshops and found Dani to be a great teacher. Through her instruction, I made progress in a short time span with chest stands and some of my other contortion goals.” - Sacha-Renée (@sacharenee), Jamaica https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a7db690e-ece9-4515-b3fc-17cccf335fed/Bella+placeholder+photo.png Testimonials - “Dani's beginning contortion series opened up a whole new world of movement for me. Her specific feedback made me feel comfortable testing new end range movements. She has introduced me to new ways of stretching that make my body feel better every day that I do them, and even helped to heal up a persistent shoulder problem.” - Kensi (@oatspit), Vermont, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/91245940-fb8f-4093-9f9e-c417e97863f7/IMG_5236.jpg Testimonials - “I've been doing the exercises from our hip rotation private 3x per week for the last month and achieved great improvements for my hip range of motion - this has helped me to squat properly and swing my kettlebells with good form. In particular I appreciate Dani’s focus on active flexibility! Can highly recommend working with her to improve mobility for strength training.” - Max, Germany https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/28196975-7f32-4467-8a6c-44c309ce673c/20210929_174756.jpg Testimonials - “I have injuries that have caused hip misalignment. Since taking Dani’s classes I have noticed that I am becoming more symmetric. This is awesome since I did not start her classes to ‘fix’ myself, the time slots m fit in my schedule. I think I am seeing more progress than I was expecting since her classes are not just stretching classes - there is a lot of strength work. Her classes are informative, fun, and surprisingly entertaining!” - Juanita (@aerial.spam.1), New Mexico, USA https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/3fddb3bf-2a76-44bb-bae6-507633bc7786/20210615_144547.jpg Testimonials - “Did 4 small group classes (for the discount, I admit) and enjoyed all of them but really love the front & middle splits class. I've watched our class's recording a ton and love how loosey-goosey my pelvis feels afterwards. (Is that weird? Who knows, but it's true!) Definitely noticing a difference in my hip mobility when I squat in the weight room.” - Emily (@emily_is_scrolling), Pennsylvania, USA https://www.daniwinksflexibility.com/in-person-workshops-for-studios daily 0.75 2023-10-04 https://www.daniwinksflexibility.com/search-this-site daily 0.75 2022-10-05 https://www.daniwinksflexibility.com/gift-certificates daily 0.75 2022-11-28 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/52639f6a-5c48-46e8-a642-c97f10d41e6e/Flexibilty+gift+certificates.png Gift Certificates - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.daniwinksflexibility.com/in-person-privates-travel daily 0.75 2024-03-29 https://www.daniwinksflexibility.com/privacy-policy daily 0.75 2023-11-23 https://www.daniwinksflexibility.com/terms-of-service daily 0.75 2023-11-23 https://www.daniwinksflexibility.com/terms-of-purchase daily 0.75 2023-12-16 https://www.daniwinksflexibility.com/previous-class-recordings daily 0.75 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/bcbf18eb-0b3b-467c-a75a-824453613cd4/dani+winks+flexibility+workshop+example.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7c8ec538-a6d4-4b34-a257-fb2cf01236d9/zoom+class+recording+example.png https://www.daniwinksflexibility.com/member-site-homepage-2 daily 0.75 2025-02-28 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847318774-JS502KT9XE3KPJHQQ6E3/20140301_Trade-151_0124-copy.jpg Member Site Homepage 2 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847318080-B9F72DEHK9FXZN08KRIP/Large%2BJPG-20140228_Trade%2B151_0046.jpg Member Site Homepage 2 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847317621-5SEXVL3M0LSMZVYRL6PC/Large%2BJPG-Aro%2BHa_0428.jpg Member Site Homepage 2 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847317308-TDOFWH9YJEOMMRVEO7D9/Large%2BJPG-Aro%2BHa_0010.jpg Member Site Homepage 2 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847316926-7EAMTNMIVN6J7Y8IJQEJ/Large%2BJPG-Aro%2BHa_0393.jpg Member Site Homepage 2 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847316328-ZCDAOUA1PY1R3CA7PD1K/Large%2BJPG-Aro%2BHa_0380.jpg Member Site Homepage 2 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847315857-HXSHJG4PKSDRYVEJLCHD/Large%2BJPG-Aro%2BHa_0387.jpg Member Site Homepage 2 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847786777-I8BZRIZVCEZ63R9CKU1D/round+ceramic+vase https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847786047-K0VII4UI7MJZ11Y6MQNT/ceramic+bud+vase https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847785812-1MJRWHO89PP5CTON60CF/ceramic+vase https://www.daniwinksflexibility.com/recordings daily 0.75 2025-11-27 https://www.daniwinksflexibility.com/recordings/30-min-or-less monthly 0.5 2025-11-27 https://www.daniwinksflexibility.com/recordings/backbending monthly 0.5 2026-02-19 https://www.daniwinksflexibility.com/recordings/beginner-friendly monthly 0.5 2026-02-10 https://www.daniwinksflexibility.com/recordings/contortion monthly 0.5 2025-11-27 https://www.daniwinksflexibility.com/recordings/foam-rolling monthly 0.5 2025-11-27 https://www.daniwinksflexibility.com/recordings/gift-cards monthly 0.5 2025-11-27 https://www.daniwinksflexibility.com/recordings/misc monthly 0.5 2025-11-27 https://www.daniwinksflexibility.com/recordings/most-popular monthly 0.5 2026-02-10 https://www.daniwinksflexibility.com/recordings/new monthly 0.5 2026-02-19 https://www.daniwinksflexibility.com/recordings/splits-leg-flexibility monthly 0.5 2025-11-26 https://www.daniwinksflexibility.com/recordings/yoga-inspired monthly 0.5 2026-02-19 https://www.daniwinksflexibility.com/recordings/p/gift-card monthly 0.5 2024-12-17 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/52639f6a-5c48-46e8-a642-c97f10d41e6e/Flexibilty+gift+certificates.png Recordings & On-Demand Workshops - Recordings Gift Card https://www.daniwinksflexibility.com/recordings/p/bridge-drop-back-from-standing-workshop monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1624311548485-2RIUDHG8KL5A9JXSTKKZ/Drop+Back+from+Standing+Recording+Thumb.png Recordings & On-Demand Workshops - Bridge Drop Back from Standing Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1624311700709-DO3OAL0LB6SOT1VOP482/Drop+back+recording+preview.gif Recordings & On-Demand Workshops - Bridge Drop Back from Standing Workshop https://www.daniwinksflexibility.com/recordings/p/toe-pointe-anti-microbend-workshop monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1624313566793-3CI06UOXWBF8993L2QAX/Toe+Pointe+Workshop+thumbnail.png Recordings & On-Demand Workshops - Toe Point & Anti-Microbend Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1624313938661-QG0O52HX9E1VDZRF79UI/Tie+pointe+workshop+recording+preview.gif Recordings & On-Demand Workshops - Toe Point & Anti-Microbend Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1624313715758-T81FFKNUOMEGYRJKIVER/toe%2Bpointe%2Bmeme.jpg Recordings & On-Demand Workshops - Toe Point & Anti-Microbend Workshop https://www.daniwinksflexibility.com/recordings/p/beginning-chest-stands-workshop monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/024e46c0-69d6-4ccd-bf64-6e165d8d8373/Beginning+Chest+Stands+workshop+thumbnail.png Recordings & On-Demand Workshops - [NEW AND IMPROVED] Beginning Chest Stands Workshop - Beginning Chest Stands workshop thumbnail.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c00f1cce-4e92-4116-a03e-f604fa86921b/chest+stand+drill+prep.png Recordings & On-Demand Workshops - [NEW AND IMPROVED] Beginning Chest Stands Workshop - chest stand drill prep.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c2f71dd6-5c0b-4542-a751-2506020171f4/chest+stand+progressions.png Recordings & On-Demand Workshops - [NEW AND IMPROVED] Beginning Chest Stands Workshop - chest stand progressions.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/cb9c0ed9-80c2-4e10-955f-b6ad1389285f/chest+stand+prerequisites.png Recordings & On-Demand Workshops - [NEW AND IMPROVED] Beginning Chest Stands Workshop - chest stand prerequisites.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c248ebfb-1034-4c9c-a9f1-b920e52582fd/props+for+flip+your+grip+workshop.png Recordings & On-Demand Workshops - [NEW AND IMPROVED] Beginning Chest Stands Workshop - props for flip your grip workshop.png https://www.daniwinksflexibility.com/recordings/p/square-your-splits-workshop monthly 0.5 2025-02-05 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1630431652096-JA9R7MUZD0CPKRRJCC2Y/Recording+Thumbnails+-+Square+Splits.png Recordings & On-Demand Workshops - Square Yo' Splits Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1630432271064-S685X0C7PUS5EWTVN6O7/square+splits+exercises.gif Recordings & On-Demand Workshops - Square Yo' Splits Workshop https://www.daniwinksflexibility.com/recordings/p/lower-body-foam-rolling-workshop monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1630694053862-5M5W2W3P7TJBYDG8159I/Foam+Rolling+Recording.png Recordings & On-Demand Workshops - Foam Rolling (Lower Body) Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1630695500932-PYBINWB4VRBOF510CSQ7/Foam+Rolling+Hips+Preview.gif Recordings & On-Demand Workshops - Foam Rolling (Lower Body) Workshop https://www.daniwinksflexibility.com/recordings/p/upper-body-foam-rolling-workshop monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1630939385247-WFUC6P5PQ4JZELYBIEXI/Foam+Rolling+Upper+Body+-+Thumb.png Recordings & On-Demand Workshops - Foam Rolling (Upper Body) Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1630939785960-IGQCUA1COTQTUXLEF4V5/upper+body+foam+rolling+gif.gif Recordings & On-Demand Workshops - Foam Rolling (Upper Body) Workshop https://www.daniwinksflexibility.com/recordings/p/upper-and-lower-body-foam-rolling-workshop monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1630940472314-IR4M8O5ZD5AD2FOX3ZFF/Upper+and+Lower+Body+Foam+Rolling+thumb.png Recordings & On-Demand Workshops - Foam Rolling Workshop Bundle: Upper & Lower Body https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1630939785960-IGQCUA1COTQTUXLEF4V5/upper+body+foam+rolling+gif.gif Recordings & On-Demand Workshops - Foam Rolling Workshop Bundle: Upper & Lower Body https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1630940486159-S0NPG8RF56WMTFG4L4UX/Foam+Rolling+Hips+Preview.gif Recordings & On-Demand Workshops - Foam Rolling Workshop Bundle: Upper & Lower Body https://www.daniwinksflexibility.com/recordings/p/king-pigeon-workshop monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1650497557693-R4YV6VA25LHS0ZAHSGVZ/Pigeon+Workshop+Recording+Thumbs.png Recordings & On-Demand Workshops - 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Continuing Forearm Stands https://www.daniwinksflexibility.com/recordings/p/beginning-contortion-forearm-stands-workshop-recording monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1663204982578-YFTRTLXCQ5IVZN4QM094/Beginning+Forearm+Stands+Recording+Thumb.png Recordings & On-Demand Workshops - Beginning Forearm Stands https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1663204992383-6V17MVOT9CZW8BRLBG2S/Forearm+Stand+Workshop+GIF.gif Recordings & On-Demand Workshops - Beginning Forearm Stands https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1663204994222-603Y5GVFBAOZPKD0E6OV/Forearm+Stand+Workshop+GIF+2.gif Recordings & On-Demand Workshops - Beginning Forearm Stands https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1663204986772-XRVG0GQPSML856GUUQEN/Beginning+Forearm+Stands+Prerequisite.png Recordings & On-Demand Workshops - Beginning Forearm Stands https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1663204989764-VLHBPAOSGK1LCHEPPDFR/beginning+contortion+suggested+props.png Recordings & On-Demand Workshops - Beginning Forearm Stands https://www.daniwinksflexibility.com/recordings/p/oversplits-workshop-recording-5nj5e monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1662671182789-6VF8YPTC1U1THCHWDCWU/straddle+and+middle+oversplit+recording+thumb.png Recordings & On-Demand Workshops - Straddle & Middle Split Oversplits https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1662671191946-GIHB9XLITIPY560G08GV/middle+oversplit+workshop+preview.gif Recordings & On-Demand Workshops - Straddle & Middle Split Oversplits https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1662671194294-0LOD6RN8PHRT2EHH6QWL/oversplit+middle+split+prerecs+1.png Recordings & On-Demand Workshops - Straddle & Middle Split Oversplits https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1662671197955-1JPEWQBPD060BL7NJN8U/oversplit+middle+split+prerecs+2.png Recordings & On-Demand Workshops - Straddle & Middle Split Oversplits https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1662671201181-MTRHWRS8CIKGI2I1K1O3/flexibility+props.png Recordings & On-Demand Workshops - Straddle & Middle Split Oversplits https://www.daniwinksflexibility.com/recordings/p/beginning-contortion-bridges-workshop-recording monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1669234307342-K48SV267Q7O9KB5DFC05/Beginning+Contortion+Bridges+-+Thumb.png Recordings & On-Demand Workshops - Beginning Contortion Bridges https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1669234316781-X4EGDCG4CFQZAG28UIPH/contortion+workshop+exercises.gif Recordings & On-Demand Workshops - Beginning Contortion Bridges https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1669234313736-ZWUU5RUV413PZHPCUKW9/contortion+bridge+variations.gif Recordings & On-Demand Workshops - Beginning Contortion Bridges https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1669234310222-AEKRG3M43F5DVC0YXXGX/contortion+workshop+prerequisites.png Recordings & On-Demand Workshops - Beginning Contortion Bridges https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1669234312482-GPN8FC2DYUUAUCLZGBSE/contortion+workshop+props.png Recordings & On-Demand Workshops - Beginning Contortion Bridges https://www.daniwinksflexibility.com/recordings/p/standing-splits-workshop-on-demand monthly 0.5 2025-11-23 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1680141148435-HMET7HOG13R6YS8UD4O1/standing+splits+workshop+thumb.png Recordings & On-Demand Workshops - Standing Splits Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1680141164609-J2NMMXCQ0LSD2XKLOYVQ/standing+splits+drills+preview+-+small.gif Recordings & On-Demand Workshops - Standing Splits Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1680141149245-W4I8G4APKZZMOJZ6G2XH/standing+splits+workshop+props.png Recordings & On-Demand Workshops - Standing Splits Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1680141152355-VF3QEOGTL0W9FO04G0HU/prerecs+for+standing+splits.png Recordings & On-Demand Workshops - Standing Splits Workshop https://www.daniwinksflexibility.com/recordings/p/y-scales-leg-hold-workshop monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1681740569426-L2694HKVAR2T6T719J55/Y+Scales+workshop+thumbnail.png Recordings & On-Demand Workshops - Y Scales (Leg Holds) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1681740586773-KAS8H7VQ6GEVRRYGDA9M/leg+hold+stretches.gif Recordings & On-Demand Workshops - Y Scales (Leg Holds) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1681740579449-Y8W4YVGR363CYVIPE4EV/y+scale+workshop+skill+preview.png Recordings & On-Demand Workshops - Y Scales (Leg Holds) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1681740584475-Q6T89AB4GWEC9TUUT1T5/leg+hold+prerequisites.png Recordings & On-Demand Workshops - Y Scales (Leg Holds) https://www.daniwinksflexibility.com/recordings/p/frontbending-and-legs-behind-head-workshop monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1689288961182-13H0M74KI7DJ77YNUSGQ/Frontbending+and+Leg+Behind+Head+Workshop+Thumb.png Recordings & On-Demand Workshops - Frontbending & Legs-Behind-Head Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1689288967495-21BGJETOD38V5RAAZSOW/Leg+Behind+Head+Drills+Preview-min.gif Recordings & On-Demand Workshops - Frontbending & Legs-Behind-Head Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1689288967830-Z16WO28YKO2T9J589FZZ/Leg+Behind+Head+Preview.png Recordings & On-Demand Workshops - Frontbending & Legs-Behind-Head Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1689288971767-YEO9X51FDNJAG1DVHFEQ/Recommended+Props.png Recordings & On-Demand Workshops - Frontbending & Legs-Behind-Head Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1689288973280-R2FLFWBDK7FY50PPIX8T/Frontbending+Prerequisite.png Recordings & On-Demand Workshops - Frontbending & Legs-Behind-Head Workshop https://www.daniwinksflexibility.com/recordings/p/continuing-contortion-bridges-workshop-recording monthly 0.5 2025-11-22 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/f72f0356-db01-44e9-a265-e0986f4bd6b9/teardrop+workshop+thumb.png Recordings & On-Demand Workshops - Continuing Contortion: Narrow Bridges, Teardrops & Ankle Grabs https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/47a1f5c9-4c97-436b-8fb4-f9b2c7e12b5b/contortion+teardrip+drills+GIF.gif Recordings & On-Demand Workshops - Continuing Contortion: Narrow Bridges, Teardrops & Ankle Grabs https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/607bfe53-0f7a-46a7-a90b-b26b3caca66e/teardrop+and+catch+ankles+skills.png Recordings & On-Demand Workshops - Continuing Contortion: Narrow Bridges, Teardrops & Ankle Grabs https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/3f959693-4900-460c-ba02-ad4efad6513d/teardrop+workshop+props.png Recordings & On-Demand Workshops - Continuing Contortion: Narrow Bridges, Teardrops & Ankle Grabs https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ea4f742f-ede9-4a47-bd94-3d1e58e056cf/teardrop+workshop+prerecs.png Recordings & On-Demand Workshops - Continuing Contortion: Narrow Bridges, Teardrops & Ankle Grabs https://www.daniwinksflexibility.com/recordings/p/straightening-the-back-leg-in-your-splits monthly 0.5 2025-02-23 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c5223ddd-6411-4f2b-8448-af5f5432c04e/Straightening+the+back+leg+in+your+splits+-+thumb.png Recordings & On-Demand Workshops - 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Splits in the Air Workshop - splits in the air - preview GIF.gif https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/82de3b5b-f722-453b-a341-1b62f54eb05c/splits+workshop+modifications.png Recordings & On-Demand Workshops - Splits in the Air Workshop - splits workshop modifications.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5500b1e6-7cdd-45e9-bfda-a85b6d6ddf3d/splits+inversion+examples.png Recordings & On-Demand Workshops - Splits in the Air Workshop - splits inversion examples.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c2f64bda-4890-49c6-a760-3f1a96b5a99b/6+inches+hips+prerec.png Recordings & On-Demand Workshops - Splits in the Air Workshop - 6 inches hips prerec.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1680141149245-W4I8G4APKZZMOJZ6G2XH/standing+splits+workshop+props.png Recordings & On-Demand Workshops - Splits in the Air Workshop https://www.daniwinksflexibility.com/recordings/p/dancers-pose-and-scorpion-workshop monthly 0.5 2026-02-20 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/4dcdf2bd-442a-493e-bdee-845be76b3965/dancer%27s+pose+thumb.png Recordings & On-Demand Workshops - 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Middle Splits Workshop Recording https://www.daniwinksflexibility.com/recordings/p/starting-splits-workshop-recording-bundle monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1683121747642-YL1A97HLK7N5Q7NL6VG2/starting+splits+bundle.png Recordings & On-Demand Workshops - "Starting Splits" Bundle: Front & Middle Splits Recordings https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1657568862821-IZSIJI1US7NADH8GBTAC/2.png Recordings & On-Demand Workshops - "Starting Splits" Bundle: Front & Middle Splits Recordings https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1657568874584-MLZ60FGCYNQZZNGZ5AX9/Starting+Splits+BUNDLE+GIF.gif Recordings & On-Demand Workshops - "Starting Splits" Bundle: Front & Middle Splits Recordings https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1657568875479-U35C0CGV8U71S5G5BE3I/Starting+Splits+BUNDLE+GIF+2.gif Recordings & On-Demand Workshops - "Starting Splits" Bundle: Front & Middle Splits Recordings https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1657568873541-51V5NVRU8ZPTSQU6P9IU/6.png Recordings & On-Demand Workshops - "Starting Splits" Bundle: Front & Middle Splits Recordings https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1657568876039-7I1N77DAGU7II147UJ8L/7.png Recordings & On-Demand Workshops - "Starting Splits" Bundle: Front & Middle Splits Recordings https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1657568877062-QEEYRX5NA8CDKPZT4UD2/5.png Recordings & On-Demand Workshops - "Starting Splits" Bundle: Front & Middle Splits Recordings https://www.daniwinksflexibility.com/recordings/p/starting-middle-splits-workshop-recording monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1669160105791-3QTNCBX7C00DO29N25TS/Splits+Clinic.png Recordings & On-Demand Workshops - 45-Min "Starting Middle Splits" Recording https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1669160418016-B30HHPIMIP9XJ49F092W/starting+straddles+and+middle+splits+-+preview.gif Recordings & On-Demand Workshops - 45-Min "Starting Middle Splits" Recording https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1669160204875-JKYVX29GADXSVTWQNSIY/3.png Recordings & On-Demand Workshops - 45-Min "Starting Middle Splits" Recording https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1669160204839-4FRYAW5FHTT711XFNFZD/4.png Recordings & On-Demand Workshops - 45-Min "Starting Middle Splits" Recording https://www.daniwinksflexibility.com/recordings/p/starting-front-splits-workshop-recording monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1657145415602-YCB70C23QLAW1JI8MQ44/45+Min+Front+Splits+recording+thumb.png Recordings & On-Demand Workshops - 45-Min "Starting Front Splits" Recording https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1657145515541-UU98I8CSVHIYT7WCCOT2/GIF+45+Min+Front+Splits+%28500+%C3%97+500+px%29-min.gif Recordings & On-Demand Workshops - 45-Min "Starting Front Splits" Recording https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1657145534265-ZXB01IK0SYT4ZO7Q4JC3/45+Min+Front+Splits+audience.png Recordings & On-Demand Workshops - 45-Min "Starting Front Splits" Recording https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1657145538264-DDWQAZRDNFRI7Z2HGH5Q/45+Min+Front+Splits+recommended+props.png Recordings & On-Demand Workshops - 45-Min "Starting Front Splits" Recording https://www.daniwinksflexibility.com/recordings/p/forearm-stands-workshop-bundle monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1663514929031-WCZDWX1MSS49OEAMDDAF/Forearm+Stand+Bundle+thumb.png Recordings & On-Demand Workshops - Forearm Stand Workshop Bundle (2 Recordings) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1663514934730-W2WSKTXA3QXJ1R4NFB30/forearm+stand+workshops+bundle.png Recordings & On-Demand Workshops - Forearm Stand Workshop Bundle (2 Recordings) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1663514952159-D3LCN0Z5QTINK6QOZWKJ/forearm+stand+bundle+conditioning+examples.gif Recordings & On-Demand Workshops - Forearm Stand Workshop Bundle (2 Recordings) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1663514951237-HM6W5RBVG270DD5G8JJL/forearm+stand+bundle+skills.gif Recordings & On-Demand Workshops - Forearm Stand Workshop Bundle (2 Recordings) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1663514953376-2641NG61L5K66FA0NUPU/pincha+prerequisites.gif Recordings & On-Demand Workshops - Forearm Stand Workshop Bundle (2 Recordings) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1663514951245-OXTZUY45GYIYCLCA4XVX/forearm+stand+props.png Recordings & On-Demand Workshops - Forearm Stand Workshop Bundle (2 Recordings) https://www.daniwinksflexibility.com/recordings/p/beginner-friendly-bridge-workshop monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1669160542739-KXXQYNCHANHOSHHNPC35/beginner+bridge+workshop+2.png Recordings & On-Demand Workshops - Building Up to Your Bridge (Backbending for Beginners) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1669160548007-QRAGSJVIKBTYK2MND7IZ/bridge+workshop+preview+2.gif Recordings & On-Demand Workshops - Building Up to Your Bridge (Backbending for Beginners) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1669160547907-EWONIRG89IB763L39YXK/bridge+workshop+preview+1.gif Recordings & On-Demand Workshops - Building Up to Your Bridge (Backbending for Beginners) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1669160541232-CZUHBD6R18TOVTLVVU1N/props+for+yoga.png Recordings & On-Demand Workshops - Building Up to Your Bridge (Backbending for Beginners) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1669160541230-P4A1CA5ZY6I6B592RC31/bridge+workshop+prerecs.png Recordings & On-Demand Workshops - Building Up to Your Bridge (Backbending for Beginners) https://www.daniwinksflexibility.com/recordings/p/full-spinal-flexibility monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1681134236682-1G3PH3ADI9F815LXQCZE/full+spinal+flexibility+workshop.png Recordings & On-Demand Workshops - Full Spinal Flexibility https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1681134237185-52OO4IDL165RBBVODM84/back+stretch+exercise+previews.png Recordings & On-Demand Workshops - Full Spinal Flexibility https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1681134236827-MF3NVBPL2SUVRIC78R3F/back+stretch+ranges+of+motion+in+workshop.png Recordings & On-Demand Workshops - Full Spinal Flexibility https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1681134233642-CG3M2TVCE50VLUWMS5VK/recommended+props+for+class.png Recordings & On-Demand Workshops - Full Spinal Flexibility https://www.daniwinksflexibility.com/recordings/p/straddle-pancake-workshop-recording monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1697061820559-PH8Z450HFS9YCH4U4EY6/Straddle+Pancake+workshop+thumb.png Recordings & On-Demand Workshops - Straddle Pancake Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1697061827784-OBZZ2DZWFACJUN17ZERW/Straddle+Pancake+Preview+-+GIFs.gif Recordings & On-Demand Workshops - Straddle Pancake Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1697061830142-3YIOV14BYT3KOGZKSYQZ/Straddle+Pancake+prerequisites.png Recordings & On-Demand Workshops - Straddle Pancake Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1697061833771-I98VJ64LJ7OM9JILSZBJ/recommended+props.png Recordings & On-Demand Workshops - Straddle Pancake Workshop https://www.daniwinksflexibility.com/recordings/p/straddles-for-beginners-workshop monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1697064921235-B0B9QKGYDS3C989KR7J9/starting+straddles+thumb.png Recordings & On-Demand Workshops - 30 Min Straddles for Beginners https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1697064933517-5GQ91XDU78IO5N9UP3S6/Straddle+Pancake+for+Beginners+-+GIFs.gif Recordings & On-Demand Workshops - 30 Min Straddles for Beginners https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1697064924531-WAZZHEV924VXRB35BZP6/starting+straddle+workshop+audience.png Recordings & On-Demand Workshops - 30 Min Straddles for Beginners https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1697064927251-ITQC0J6VB0HT739LXZLG/straddle+pancake+workshop+not+good+for.png Recordings & On-Demand Workshops - 30 Min Straddles for Beginners https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1697061833771-I98VJ64LJ7OM9JILSZBJ/recommended+props.png Recordings & On-Demand Workshops - 30 Min Straddles for Beginners https://www.daniwinksflexibility.com/recordings/p/around-the-world-splits monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1698259464427-6GRW6X4TOLRKVATZ6OBW/Around+the+World+Splits+workshop+thumb.png Recordings & On-Demand Workshops - Around-the-World Splits https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1698259466601-GV49PRIU2NIHHP0F5K3D/Around-the-World+Split+GIF.gif Recordings & On-Demand Workshops - Around-the-World Splits https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1698259466515-GEIGM5RUKU3OKWHQMQST/Around-the-World+Splits+Preview+GIFs.gif Recordings & On-Demand Workshops - Around-the-World Splits https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1698259461775-N3L8F7SXOYRKHV4P6XYD/split+workshop+prerecs.png Recordings & On-Demand Workshops - Around-the-World Splits https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1698259461249-7J2XW3SRO52JZPTRB2FH/split+workshop+props.png Recordings & On-Demand Workshops - Around-the-World Splits https://www.daniwinksflexibility.com/recordings/p/bird-of-paradise-workshop monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1698336001375-9SD71JDJ2P823VAOM1IA/Bird+of+Paradise+Workshop+thumb.png Recordings & On-Demand Workshops - Bird of Paradise Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1698336004195-0YWJ0UOF2CQICUFWGSMG/Bird+of+Paradise+workshop+preview+GIF.gif Recordings & On-Demand Workshops - Bird of Paradise Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1698336000547-8N383ZV4BISME8O07Q0Z/BOP+recommended+props.png Recordings & On-Demand Workshops - Bird of Paradise Workshop https://www.daniwinksflexibility.com/recordings/p/bridge-drop-back-and-walkover-prep-workshop monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1700760746337-ZTZJOVPHRMD8INCR51U5/Walkover+Prep+Workshop+thumb.png Recordings & On-Demand Workshops - Drop Backs, Stand Ups, and Walkover Prep https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1700760833733-JHEZU4LB2PC66J77TAFX/Walkover+Prep+Drill+Preview+-+GIF.gif Recordings & On-Demand Workshops - Drop Backs, Stand Ups, and Walkover Prep https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1700760743696-X5P6BGQIBUMSW7OVOE4I/Walkover+Prep+workshop+prerecs.png Recordings & On-Demand Workshops - 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"Contract-Relax for Splits" Bundle: Front & Middle Splits Recordings https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1707576582131-JBTSAZPSQLBOYSGOWFRS/front+split+routine+preview.png Recordings & On-Demand Workshops - "Contract-Relax for Splits" Bundle: Front & Middle Splits Recordings https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1707576585016-8S6YF1KARLH7NUCKQD45/front+split+routine+flexibility+levels.png Recordings & On-Demand Workshops - "Contract-Relax for Splits" Bundle: Front & Middle Splits Recordings https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1707576598534-T606EKYZALJQNL7G7RJ1/Middle+split+adjustments+preview+GIF.gif Recordings & On-Demand Workshops - "Contract-Relax for Splits" Bundle: Front & Middle Splits Recordings https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1707576597101-SO5YMKR41M9ZQ1MJA8NT/middle+split+workshop+flexibility+levels.png Recordings & On-Demand Workshops - "Contract-Relax for Splits" Bundle: Front & Middle Splits Recordings https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1707576598931-PVW70P44BZTO8IX5YGA5/recommended+props.png Recordings & On-Demand Workshops - "Contract-Relax for Splits" Bundle: Front & Middle Splits Recordings https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1707576588239-4S5HBBMAD2UN6TQP10O7/middle+split+workshop+previews.png Recordings & On-Demand Workshops - "Contract-Relax for Splits" Bundle: Front & Middle Splits Recordings https://www.daniwinksflexibility.com/recordings/p/contract-relax-for-front-splits monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1707577282518-6EAHUFURY3Q3Q7DZU17V/Contract-Relax+for+Front+Splits+thumb.png Recordings & On-Demand Workshops - 45-Min "Contract-Relax for Front Splits" Recording https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1707577286690-BNGQWKQ603DIQEUJA3HS/front+split+routine+preview.png Recordings & On-Demand Workshops - 45-Min "Contract-Relax for Front Splits" Recording https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1707577288658-PVN00YNR72I34LHFIVP2/front+split+routine+flexibility+levels.png Recordings & On-Demand Workshops - 45-Min "Contract-Relax for Front Splits" Recording https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1707576035699-UH60GMXBV8ZJOZYXO1ZV/recommended+props.png Recordings & On-Demand Workshops - 45-Min "Contract-Relax for Front Splits" Recording https://www.daniwinksflexibility.com/recordings/p/flexibility-for-brazilian-zouk-workshop monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1707770319461-3VRQR3IUATC246PDB5CG/Flexibility+for+Brazilian+Zouk+workshop.png Recordings & On-Demand Workshops - Flexibility for Brazilian Zouk Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1707770323196-0V2U83TJB9KBZI5Y3SIM/Flexibility+for+Zouk+Thumbs.gif Recordings & On-Demand Workshops - Flexibility for Brazilian Zouk Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1707770323695-EJ71T480IIOYP80SFUZY/zouk+cambre+upper+back.png Recordings & On-Demand Workshops - Flexibility for Brazilian Zouk Workshop https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1707770325500-OMBCUNGX5HGYU82FFUBW/recommended+props+for+zouk+workshop.png Recordings & On-Demand Workshops - Flexibility for Brazilian Zouk Workshop https://www.daniwinksflexibility.com/recordings/p/contortion-bridges-workshop-bundle monthly 0.5 2025-02-15 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/e366b839-fb73-4b38-a1e7-c1c1ff92b0d5/contortion+bridges+bundle+thumb.png Recordings & On-Demand Workshops - Contortion Bridges Workshop Bundle (2 Recordings) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/594c41ef-4f06-464c-8d57-ac51050fa0b7/contortion+bridges+bundle+description.png Recordings & On-Demand Workshops - Contortion Bridges Workshop Bundle (2 Recordings) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/833d278c-a3c8-4bba-9939-ca1d4bc7be95/contortion+bridge+skills.gif Recordings & On-Demand Workshops - Contortion Bridges Workshop Bundle (2 Recordings) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a208220c-8b0d-4470-8f59-30979550a933/contortion+bridge+prerequisites.png Recordings & On-Demand Workshops - Contortion Bridges Workshop Bundle (2 Recordings) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/de77e854-1998-4d9d-afaa-4a21a6c094f6/contortion+bridge+workshop+props.png Recordings & On-Demand Workshops - Contortion Bridges Workshop Bundle (2 Recordings) https://www.daniwinksflexibility.com/recordings/p/20-30-min-front-splits monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7d31b6ed-5a18-48be-ad4d-70f09180f489/20+min+front+splits+thumb.png Recordings & On-Demand Workshops - QUICKIE Front Splits Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/51fddb39-596a-4940-a0b2-cbc1387223bd/quickie+front+splits+preview.png Recordings & On-Demand Workshops - QUICKIE Front Splits Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/72a548c4-b040-4a79-87eb-c2ad29d4266c/front+split+how+to+videos.png Recordings & On-Demand Workshops - QUICKIE Front Splits Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2830e5eb-c1d0-4bb2-bb02-eb48808e68fe/quick+front+split+prerecs.png Recordings & On-Demand Workshops - QUICKIE Front Splits Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ece5d192-c9eb-4564-be93-2c3ba355191c/splits+recommended+props.png Recordings & On-Demand Workshops - QUICKIE Front Splits Routine (20-30 Min) https://www.daniwinksflexibility.com/recordings/p/20-30-min-middle-splits-and-straddles monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b66e8cbf-6358-4afc-bc82-802543517d18/20+min+middle+splits+routine.png Recordings & On-Demand Workshops - QUICKIE Middle Splits & Straddle Pancake Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/94f3542a-c242-4a4b-8872-5396cdf3edfd/middle+splits+routine+overview.png Recordings & On-Demand Workshops - QUICKIE Middle Splits & Straddle Pancake Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/21407ead-bc87-4112-bfec-013b4de14907/middle+splits+routine+videos.png Recordings & On-Demand Workshops - QUICKIE Middle Splits & Straddle Pancake Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/063b6f60-ad64-4605-812a-4d199ab8d4e2/middle+splits+routine+prerecs.png Recordings & On-Demand Workshops - QUICKIE Middle Splits & Straddle Pancake Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ece5d192-c9eb-4564-be93-2c3ba355191c/splits+recommended+props.png Recordings & On-Demand Workshops - QUICKIE Middle Splits & Straddle Pancake Routine (20-30 Min) https://www.daniwinksflexibility.com/recordings/p/20-min-splits-bundle monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/dc08e94f-18c2-40f4-a382-598cdbec31af/Splits+routine+bundle.png Recordings & On-Demand Workshops - 20-Min Front & Middle Splits Bundle (2 Routines) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1ac8141a-aa8f-4fd3-bd52-244184e5448b/combo+splits+routine+breakdown.png Recordings & On-Demand Workshops - 20-Min Front & Middle Splits Bundle (2 Routines) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/849b2335-33ce-452d-8dc9-9646b4091201/splits+PDF+overview.png Recordings & On-Demand Workshops - 20-Min Front & Middle Splits Bundle (2 Routines) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/7a2fe870-5c42-4b5c-a0e1-2f21b45f5e40/splits+drills+overview.png Recordings & On-Demand Workshops - 20-Min Front & Middle Splits Bundle (2 Routines) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/f1cd6d7b-ad6e-44ef-9d45-23e93c805dd9/splits+routine+prerecs.png Recordings & On-Demand Workshops - 20-Min Front & Middle Splits Bundle (2 Routines) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/59b422f2-8297-4e0d-8a87-b223276cfdfa/recommended+props+for+splits+routines.png Recordings & On-Demand Workshops - 20-Min Front & Middle Splits Bundle (2 Routines) https://www.daniwinksflexibility.com/recordings/p/20-30-min-overhead-shoulder-flexibility monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/44198999-4540-4428-a81e-3f6af227a775/overhead+shoulder+flexibility+-+thumb.png Recordings & On-Demand Workshops - QUICKIE Overhead Shoulder Flexibility Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/4b589e56-89f0-43b7-897c-066fa5b8dd06/overhead+shoulder+PDF+overview.png Recordings & On-Demand Workshops - QUICKIE Overhead Shoulder Flexibility Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2289951a-fb2f-428e-97f0-d7d270c108a0/overhead+shoulder+drill+preview.png Recordings & On-Demand Workshops - QUICKIE Overhead Shoulder Flexibility Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/04d189de-1a3a-4fb9-bf33-e69256d2f930/overhead+shoulder+flex+prerecs.png Recordings & On-Demand Workshops - QUICKIE Overhead Shoulder Flexibility Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/204be583-8097-4999-8bf9-8d9fcc46a56b/overhead+shoulder+workshop+props.png Recordings & On-Demand Workshops - QUICKIE Overhead Shoulder Flexibility Routine (20-30 Min) https://www.daniwinksflexibility.com/recordings/p/20-30-min-full-shoulder-flexibility monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/69b62db9-103b-4885-8a70-6f9bcc2bfe96/full+shoulder+flexibility+-+thumb.png Recordings & On-Demand Workshops - QUICKIE Full Shoulder Flexibility Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/8555108f-501e-44e2-bd4f-2954549a78bc/full+shoulder+PDF+overview+-+updated.png Recordings & On-Demand Workshops - QUICKIE Full Shoulder Flexibility Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/672110a1-e139-4d01-bb18-419359123416/full+shoulder+flex+drill+preview.png Recordings & On-Demand Workshops - QUICKIE Full Shoulder Flexibility Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/689b1bde-d9b3-4c85-b106-94173c2c0184/full+shoulder+flex+prerecs.png Recordings & On-Demand Workshops - QUICKIE Full Shoulder Flexibility Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1e92adcc-786b-4104-b0a3-1ee3aa6045e5/shoulder+flexibility+props.png Recordings & On-Demand Workshops - QUICKIE Full Shoulder Flexibility Routine (20-30 Min) https://www.daniwinksflexibility.com/recordings/p/20-min-shoulder-flexibility-bundle monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/b717fa58-cf98-425e-bfac-d23445128b54/shoulder+routine+bundle+-+thumb.png Recordings & On-Demand Workshops - 20-Min Shoulder Flexibility Bundle (2 Routines) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/9b46daae-ad1b-4753-828d-7d48b5e015d6/shoulder+flexibility+routine+overview.png Recordings & On-Demand Workshops - 20-Min Shoulder Flexibility Bundle (2 Routines) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d7d9e5b3-0ec4-4cc6-a8c3-95e13683b976/shoulder+PDF+preview.png Recordings & On-Demand Workshops - 20-Min Shoulder Flexibility Bundle (2 Routines) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/2117491a-cc58-40d9-b539-54116fa6b6ae/shoulder+stretch+preview.png Recordings & On-Demand Workshops - 20-Min Shoulder Flexibility Bundle (2 Routines) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a0099406-3372-4b78-b832-0924aaad60dc/shoulder+prerecs.png Recordings & On-Demand Workshops - 20-Min Shoulder Flexibility Bundle (2 Routines) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1e92adcc-786b-4104-b0a3-1ee3aa6045e5/shoulder+flexibility+props.png Recordings & On-Demand Workshops - 20-Min Shoulder Flexibility Bundle (2 Routines) https://www.daniwinksflexibility.com/recordings/p/20-30-min-back-flexibility monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/4b88f89f-32da-4ba8-8756-139dfd8ef650/back+flexibility+routine+thumbn.png Recordings & On-Demand Workshops - QUICKIE Back Flexibility Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/5f03c65b-6851-43f3-bbb0-db8b2bdb18db/back+PDF+preview.png Recordings & On-Demand Workshops - QUICKIE Back Flexibility Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d77e2394-51a4-4164-8e79-4da1bd8bf334/camel+pose+variations.png Recordings & On-Demand Workshops - QUICKIE Back Flexibility Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/4226a834-e302-4f92-9f5d-7ddedbe5a42d/back+flexibility+drill+example.png Recordings & On-Demand Workshops - QUICKIE Back Flexibility Routine (20-30 Min) https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/1e92adcc-786b-4104-b0a3-1ee3aa6045e5/shoulder+flexibility+props.png Recordings & On-Demand Workshops - QUICKIE Back Flexibility Routine (20-30 Min) https://www.daniwinksflexibility.com/recordings/p/20-30-min-hamstring-flexibility-routine monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/72e8e11b-bc63-4698-a6d4-db05cfdcf140/hamstring+workshop+thumb.png Recordings & On-Demand Workshops - QUICKIE Hamstring Flexibility Routine (20-30 Min) - hamstring workshop thumb.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ac228499-9ce3-4a35-af57-07f8e9415466/hamstring+workshop+preview.png Recordings & On-Demand Workshops - QUICKIE Hamstring Flexibility Routine (20-30 Min) - hamstring workshop preview.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/22e271cf-37e0-4700-b655-1467e6b8ec2b/hamstring+flexibility+routine+drill+preview.png Recordings & On-Demand Workshops - QUICKIE Hamstring Flexibility Routine (20-30 Min) - hamstring flexibility routine drill preview.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/4c6bbaa2-397a-475d-bfb2-800b1734d975/hamstring+level+modifications.png Recordings & On-Demand Workshops - QUICKIE Hamstring Flexibility Routine (20-30 Min) - hamstring level modifications.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/f03c5ca8-cdd7-4ade-947a-850e3e3ff2c2/hamstring+props.png Recordings & On-Demand Workshops - QUICKIE Hamstring Flexibility Routine (20-30 Min) - hamstring props.png https://www.daniwinksflexibility.com/recordings/p/20-30-min-sitting-cross-legged-and-lotus-pose-workshop monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a27d25e8-0800-44e2-80e1-3c85c994c96f/lotus+pose+workshop+thumb.png Recordings & On-Demand Workshops - QUICKIE Sitting Cross-Legged and Lotus Pose Routine (20-30 Min) - lotus pose workshop thumb.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/a04504dc-0301-4e2c-8fec-8b8d932d684f/lotus+pose+workshop+overview.png Recordings & On-Demand Workshops - QUICKIE Sitting Cross-Legged and Lotus Pose Routine (20-30 Min) - lotus pose workshop overview.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/c4a39437-911a-4370-b48b-55990de377f1/lotus+video+preview.png Recordings & On-Demand Workshops - QUICKIE Sitting Cross-Legged and Lotus Pose Routine (20-30 Min) - lotus video preview.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/eae7d687-8efa-46df-9166-7996f3a2aef6/sitting+cross-legged+and+lotus+prerecs.png Recordings & On-Demand Workshops - QUICKIE Sitting Cross-Legged and Lotus Pose Routine (20-30 Min) - sitting cross-legged and lotus prerecs.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/cf52d468-b34b-4156-8eff-59e0d76d1494/lotus+workshop+props.png Recordings & On-Demand Workshops - QUICKIE Sitting Cross-Legged and Lotus Pose Routine (20-30 Min) - lotus workshop props.png https://www.daniwinksflexibility.com/recordings/p/neck-flexibility-for-backbends-mini-workshop monthly 0.5 2025-11-27 https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/ac27e65c-5a87-42d1-bbd0-d08fb539c026/neck+flexibility+for+backbends+workshop+thumb.png Recordings & On-Demand Workshops - Neck Flexibility for Backbends Mini Workshop - 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Hips & Low Back for Backbending - hip and low back drills preview GIF.gif https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/0cfe1d99-9550-4aac-b3f1-8a22e3fcdfd7/workshop+prerecs.png Recordings & On-Demand Workshops - Hips & Low Back for Backbending - workshop prerecs.png https://images.squarespace-cdn.com/content/v1/5ea57caad08f387b2e9827bd/d5638375-223c-45d5-995c-4713f956c179/recommended+props.png Recordings & On-Demand Workshops - Hips & Low Back for Backbending - recommended props.png