For years I've bitched about wanting to be more flexible. Finally this year I've started to make an effort to stretch everyday (that keeps getting knocked back for various reasons). I finally got my front splits back this year after 9 years of being a few inches off!! But still far from my goal.
Anyway, thought I'd share some of the resources and tips I've come across in my quest for bendiness.
The DVDs that helped me get my splits back:
http://valentinobrothers.com/product...roduct=4443024 recommended by another dancer, they cost about $45 for 3 that working on stretching every muscle in the body, (no, I have no affiliation with the site) but worth it.
I got the chance to speak with and do a workshop with Jamilla Deville, a super-sexy, super-flexy pole dancer and she recommended I take contortionist classes. I haven't been able to do that but did come across this: http://members.fortunecity.com/tchb1/ I can do maybe the first exercise of each regime but it has some good advice and great stretches (all free).
I've heard a lot of conflicting advice but these seem to be the main important things:
- ALWAYS warm up first (the yoga sequence Salute to the Sun is good for this)
- Stretch every day, or at least every second day for at least 30mins; 15 in the morning, 15 at night
- Drink lots of water, warm water is better as the body absorbs it faster and it doesn't shock the system
- Flexibility and strength go hand in hand. You can only build up so much muscle without stretching the muscles out and can only be so flexible if you don't have the strength to support it
- Hold each stretch for at least 45 seconds, preferably a minute. 30 seconds or less will merely maintain your flexibility - not improve it
- Always do the stretch on both sides/legs
- For pole dancers stretching shoulders and wrists is super important as we use those muscles/joints so much and put a lot of strain on them
- Persevere. When you first get into or back into stretching you might find it doesn't seem to be working or even making you less flexible. This stage should only last 2-3 weeks while your muscles get used to it and stop fighting
- When you go into a stretch it should feel uncomfortable but not painful. If it hurts then ease back a little
- Breathe and focus on the stretch, picture the muscles relaxing. Studies have shown this greatly helps, you want your brain and your body to work together
- Breathe out as you go into a stretch and as you come out of it. Just trust me, it helps
That's all I can think of for now but will add more if I think of anything. If anyone wants me to write it out I have a good 30-40min regime that stretches for front splits, side splits, sides, back, shoulders and wrists.
If anyone wants to add to, debate or question anything I've written please do. Especially if you're an actual Bendy Bitch! I need all the help I can get![]()



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You've inspired me!!!

how the fuck do i get that flexibility in my back?? was thinking about doing bikram, theres a studio about 20 mins from my house, $200 for a 20 class pass.


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