3 Things You Should Know About Shoulder Anatomy to Address Shoulder Pain

When I first injured my right shoulder in 2010 I joined the ranks of circus performers, acrobats, dancers, and athletes...
Read More

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...
Read More

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...
Read More

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...
Read More

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,...
Read More

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...
Read More

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,...
Read More

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...
Read More

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…...
Read More

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...
Read More

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...
Read More

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...
Read More

How to Start Stretching: Tips for Flexibility

Read More

Back Bend Drill: “Down-Ups”

Read More

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...
Read More

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.”...
Read More

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...
Read More
1 2 3 4