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Author: Kristina Nekyia

  When I first started training contortion, after years of dance, I thought I had some pretty badass splits. I was solidly on the floor, and oh so comfy. Then I learned the terrible truth, I was supposed to have my hip bones even with each other and not arch my back??? Oh the horror! Once I was in a squared position, I was about ten miles from a flat split. I couldn’t even feel the stretch because I was just working so hard to keep my hips in the right position

  “A cultural fixation on female thinness is not an obsession about female beauty but an obsession about female obedience.” ― Naomi Wolf Sometimes I get my body type shamed. At the time of this writing I am just shy of 5’2”, 43 years old, and 138 lbs, which is on the upper side of what is considered a “normal” body type for my height. I have a lot of muscle—I can load up the leg press with 700 lbs and still get a good range of motion for 10 reps. I also have some

  The gradual, controlled descent from standing to bridge is a foundation of the contortionist’s basic repertoire. It is more than just a transition, it is a means to build your strength, improve your spinal control, deepen your flexibility, and warm up your back quickly and effectively without pain or compression. There are many approaches to the standing backbend, but our absolute favorite from a training perspective is the Waterfall Backbend (so named by our friend Jonathan Nosan over at Contorture). As a sequel to our post The Curse of the Bendy Back we wanted