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The Bendy Blog: Flexibility Training Articles
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Best Practices for Flexibility Training - How to Maximize Progress
I’ve written before about how there are a zillion things from your genetics to how much you slept last night that can impact how long it takes to make progress with your flexibility training (which is also why if someone promises they can “get your splits fast!” you should know they’re full of crap). While there are some things you can’t control (hypermobility disorders, bone structure, etc.) there are plenty of things you CAN influence to optimize your flexibility training
5 Drills for Improving Overhead External Shoulder Rotation
Lack of external shoulder rotation - whether it’s for a backbend like a bridge, or a flat back shape like a handstand - can be a limiting factor for both flexibility newbies and aspiring contortionists alike. And this is especially challenging if you also struggle with shoulder flexion (being able to reach your arms straight overhead). Read on for a full routine to strengthen and stretch your overhead external shoulder rotation for bendier bridges and happier handstands!
The Importance of “External Shoulder Rotation” in a Backbend
Shoulders can be a confusing body part (ok body parts depending on how you want to define it!) - there’s a lot of different ranges of motion they can move. That’s why it’s so important to condition them and make sure they’re strong to support the multiple ranges of motion your movement discipline requires. For backbending and shoulder flexibility for things like a bridge (aka full wheel), forearm stand, or handstand, a common shoulder position to drill and strengthen is our external shoulder rotation to stabilize our shoulders and allow for a deeper bend in both the shoulders and upper back.
Pushing Up Into a Bridge: Progression
Are you struggling with the shoulder flexibility (and strength) needed to push up into a full bridge? Boy oh boy do I have a ridiculously thorough blog post for you! Read on for a full stretching routine that includes active and passive stretches to improve your shoulder overheard flexibility and press up strength!
When is the Best Time to Stretch?
If you’re interested in optimizing your flexibility training, you might be trying to find the “best” time to stretch to see the most results. What if you feel stiff every morning when you wake up? Or exhausted after a long work day and struggle to find the motivation? Or work non-traditional hours? When IS the best time?
Contract-Relax Stretches for Middle Splits
Contract-relax style stretching is a common (and effective!) type of active flexibility training. As someone who struggled with middle splits for a long time, I really enjoy the difference in comfort I can feel after doing some contract-relax work - hopefully you notice a difference as well!
6 Exercises for Hip Internal and External Rotation
Hip rotation is one of the main actions of our hip (along with flexion, extension, adduction and abduction), so a healthy flexibility training routine should contain some exercises to help with your rotation. Flexy and strong hip rotators not only help in poses that require a lot of rotation (like the amount of external rotation required for pigeon pose, or sitting cross-legged on the floor), but they also help stabilize our hips in positions of flexion or extension (like our front splits!).
6 Cat-Cow Variations for Spinal and Shoulder Mobility
These are some of my favorite variations of the Cat/Cow exercise that help get a different stretch in your back and shoulders than the "traditional" version.
What is “Active Flexibility” and Why is It So Important?
While passive flexibility involves using external forces to help find a stretch, active flexibility involves using your muscles to support a stretch, or get stronger in that a stretched position.
Beginner-Friendly Chest Stretches for Tight Pecs
Whether you’ve got tight pecs from bench pressing your life away at the gym, or from slouchy shoulders-forward posture that keeps your chest muscles in a perpetually shortened position - stretching them out will not only feel good, it’ll help ensure your shoulders and back stay healthy long-term.
Contortion Gig Packing List
I’m someone who thrives off of checklists and organizes a decent amount of my life in Excel (OK - Google Sheets, I don’t pay for Microsoft Excel). Once I started performing regularly, I quickly realized I needed an idiot-proof list of all my makeup and props I should be bringing to my gigs.
Here are my go-to’s of what to pack for a performance…
Hip Flexor Focused Warm Up
It’s always important to warm up your muscles before you do any serious stretching . The hip flexor focused warm up below is great to do before any kind of leg flexibility work, especially things like front splits where tight hip flexors can really limit your range of motion. These 12 exercises can all be done together, or you can pick a couple and throw them into your current warm up routine just for a little extra hip flexion practice.