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Hip MobilityHip Mobility
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Advanced Hip Flexibility: Swim Through Splits Tutorial

Advanced Hip Flexibility: Swim Through Splits Tutorial

Step by step guide to this advanced straddle and middle splits movement

Contortion TechniqueContortion Technique
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2 Exercises to Address Knee Pain in Middle Splits

2 Exercises to Address Knee Pain in Middle Splits

Middle splits can cause pressure and pain in the knees. Here are two exercises designed to strengthen the knee joint

Kristina Canizares
Kristina Canizares
Hip MobilityHip Mobility
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What is the Difference Between a Straddle Split and a Middle Split?

What is the Difference Between a Straddle Split and a Middle Split?

Straddle splits and middle splits are similar but they have key differences and stretch different hip muscles

Kristina Canizares
Kristina Canizares
Hip MobilityHip Mobility
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Two Workouts to Learn How to Do Middle Splits

Two Workouts to Learn How to Do Middle Splits

Middle splits can be challenging but with consistent flexibility training and hip mobility they are acheivable

Kristina Canizares
Kristina Canizares
Hip MobilityHip Mobility
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How to Do a Highly Effective Clamshell Exercise

How to Do a Highly Effective Clamshell Exercise

Improve hip flexibility and reduce hip pain with this essential hip strengthening exercise

Kristina Canizares
Kristina Canizares
Contortion TechniqueContortion Technique
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How Long Should I Sit in My Split? How Long Should I Hold a Stretch? Learn About the Stretch Reflex

How Long Should I Sit in My Split? How Long Should I Hold a Stretch? Learn About the Stretch Reflex

Every body reacts differently to stretching. Learn to understand your body's stretch reflext to improve your stretching technique

Hip MobilityHip Mobility
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How to Get A Flat Split When You’re Really Close? It’s Time to Start Training Over Splits!

How to Get A Flat Split When You’re Really Close? It’s Time to Start Training Over Splits!

Oversplits, when you elevate the front foot off the ground in a split, can be a helpful tool in getting into a flat split

Kristina Canizares
Kristina Canizares
What is a “Square Split” and Why Should I Care?

What is a “Square Split” and Why Should I Care?

Your Position in Front Splits Can Affect your Back Flexibility. Learn to square your hips to prepare for advanced flexibility training

Contortion TechniqueContortion Technique
Stuck on Learning a Difficult Move or Pose? Here are 3 Strategies to Achieve Your Goal

Stuck on Learning a Difficult Move or Pose? Here are 3 Strategies to Achieve Your Goal

For circus performers, dancers, and yogis it can be difficult to learn advanced moves. Here are some tips to make the most of your training time.

Kristina Canizares
Kristina Canizares
Contortion TechniqueContortion Technique
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Tips to Stick to Your Workout and Not to Over-Train

Tips to Stick to Your Workout and Not to Over-Train

Over-training anxiety is a serious problem in the circus/dance community and leads to injury and burnout. Here are some tips to avoid it.

Kristina Canizares
Kristina Canizares
Contortion TechniqueContortion Technique
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What to do When Stretching Doesn’t Help

What to do When Stretching Doesn’t Help

Sometimes muscles are not tight because they are too strong, they are tight because they need strengthening

Kristina Canizares
Kristina Canizares
Hip MobilityHip Mobility
+2+2
The Tensor Fasciae Latae (TFL) Can Cause Hip and Back Pain: Here are Some Ways to Help

The Tensor Fasciae Latae (TFL) Can Cause Hip and Back Pain: Here are Some Ways to Help

Learn exercises to stretch and strengthen the TFL muscle for more flexible hips and back

Kristina Canizares
Kristina Canizares
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