When I first injured my right shoulder in 2010 I joined the ranks of circus performers, acrobats, dancers, and athletes...
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Advanced Hip Flexibility: Swim Through Splits Tutorial
The swim through splits (not sure where this term originates, I may have made it up but I don’t think...
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2 Exercises to Address Knee Pain in Middle Splits
Middle splits can be beastly. Often we push too far too fast, going past our body’s limits without the proper...
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What is the Difference Between a Straddle Split and a Middle Split?
The straddle split and the middle split are similar, and there can be some confusion between the two. However the...
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Improve Middle/Straddle Splits and Hip Stability: How to Do a Highly Effective Clamshell Exercise
I’ve often said that if I were stuck on a desert island and I could only bring one exercise,...
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How Long Should I Sit in My Split? How Long Should I Hold a Stretch? Learn About the Stretch Reflex
I wish I had a simple, straightforward answer to this question like: hold your split for exactly 45...
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How to Get A Flat Split When You’re Really Close? It’s Time to Start Training Over Splits!
There is a point in every splitter’s life when the booty nears the floor and that flat split seems so,...
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What is a “Square Split” and Why Should I Care? How Your Position in Front Splits Can Affect your Back Flexibility
When I first started training contortion with Serchmaa Byamba at Circus Center in 2004 I had already been dancing for...
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Stuck on Learning a Difficult Move or Pose? Here are 3 Strategies to Achieve Your Goal
Whenever learning a new physical discipline you’ll have the experience of trying out a new aspirational move and thinking…...
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How Not to Over-Train and Stick to Your Workout… Injury Free!
Why do we over-train? This process may sound familiar to many of you: Feel discontent with something about your body...
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What to do When Stretching Doesn’t Help
Sometimes Tight Muscles Need Strength Instead Muscles are tight for a reason. They are not tight because they hate...
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The Tensor Fasciae Latae (TFL) Can Cause Hip and Back Pain: Here are Some Ways to Help
WTFL???? What is the Tensor Fasciae Latae (TFL) The Tensor Fasciae Latae, or TFL to its friends, is a small...
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Want Better Backbends and More Flexible Hips? Square Your Splits! Here’s How and Why…
When I first started training contortion, after years of dance, I thought I had some pretty badass splits. I...
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You Can Be a Bendy Badass with Any Body Type
“A cultural fixation on female thinness is not an obsession about female beauty but an obsession about female obedience.”...
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The Waterfall Backbend: How to Lower to Bridge from Standing with Maximum Control and Grace
The gradual, controlled descent from standing to bridge is a foundation of the contortionist’s basic repertoire. It is more...
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