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Thread: For Wannabe Bendy Bitches!

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    Veteran Member Amareth's Avatar
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    Default For Wannabe Bendy Bitches!

    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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    Senior Member sexyscarlet's Avatar
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    Default Re: For Wannabe Bendy Bitches!

    I love this! I used to be a ballet dancer all through my teens and the last two years I lost my flexibility, and have been meaning to get it back!! When I was super flexible I could oversplit maybe a foot - foot and a half but now I can barely sit in a split. You've inspired me!!!

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    Veteran Member phoenixxxrising's Avatar
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    Default Re: For Wannabe Bendy Bitches!

    I so need to do this!!!! I lost my flexibility years ago and need to get it back!!!
    Follow your heart and do what feels right for you, because that’s living. Everything else is dying.

    “Things may come to those who wait…but only the things left by those who hustle.”

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    Veteran Member Amareth's Avatar
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    Default Re: For Wannabe Bendy Bitches!

    A foot oversplit?! That's crazy! I'd kill to be able to do that. For further inspiration this is Anastasia Skukhtorova (world class pole dancer) before and after shots

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    Veteran Member Amareth's Avatar
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    Default Re: For Wannabe Bendy Bitches!

    I know, it gives me hope that one day I'll get there!

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    Default Re: For Wannabe Bendy Bitches!

    She does a lovely backsplit=)

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    Default Re: For Wannabe Bendy Bitches!

    Now thats the flexibility I want in my back!!!

    I need help in that department...

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    Veteran Member Amareth's Avatar
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    Default Re: For Wannabe Bendy Bitches!

    Stumbled across another helpful site in PDF form http://www.cmcrossroads.com/bradapp/...stretching.pdf

    The sections on how to do PNF stretches, the order stretches should be done in and how to properly stretch for the splits are pretty good, I skimmed through a lot of it.

    Also wanted to share that after doing 30mins-1.5hrs stretching every day for the past week I've gained about 2 inches on my side split (which is what I need to work on most) yay!

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    Featured Member K Sweet's Avatar
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    Default Re: For Wannabe Bendy Bitches!

    I'm incredibly inflexible (damn genetics! *shakes fist*). I'm really grateful for this thread! So far the best thing I have tried is hot yoga. I'm still nowhere close to the splits, but it has made my back noticeably more flexible.
    Goodbye Seattle Lusty Lady, where every Miss is a Hit, and every Hit is Missed. 1985-2010.

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    Default Re: For Wannabe Bendy Bitches!

    That is funny, K. My back is super flexy. I get in trouble for being a crazy sometimes because a screw up poses at Bikram by leaning to far back thinking I am gymnast Barbie. I don't take direction very well. Kicks my ass though! I <3 Bikram!

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    Veteran Member Amareth's Avatar
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    Default Re: For Wannabe Bendy Bitches!

    I've wanted to try bikram yoga for years but have just never got around to it. I doubt there's anywhere to do it where I am now, next year I'll have to get on it!

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    Featured Member K Sweet's Avatar
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    Default Re: For Wannabe Bendy Bitches!

    strippername that is so funny. There is a guy in my class who can do this. The first time I saw him do it I was like "whaaa?"

    Goodbye Seattle Lusty Lady, where every Miss is a Hit, and every Hit is Missed. 1985-2010.

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    Default Re: For Wannabe Bendy Bitches!

    Quote Originally Posted by Amareth View Post
    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
    ^ ^ ^ ^

    I've actually taken a physical pole class with one of them! OMG! Just after one class I was improved! Great guys too:-)
    (Formerly known as 'Korina')

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    Default Re: For Wannabe Bendy Bitches!

    there is actually a girl at my club who is so bendy she goes into a center split, and then arches her back so much that she can almost make her head touch her butt 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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    Veteran Member Amareth's Avatar
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    Default Re: For Wannabe Bendy Bitches!

    I've never done bikram yoga but I've heard it's really good. Some people are just naturally flexible - I work with a girl who barely stretches and can touch her head to the back of her knee. My back and side splits suck but working on it, just a long and slow process of stretching twice a day.

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    Senior Member sactinydancersf's Avatar
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    Default Re: For Wannabe Bendy Bitches!

    I've done a lot of Bikram, but I have a pretty bendy back naturally. I don't think Bikram really does miracles in the flexibility department, but I always feel absolutely amazing afterwards so I'd definitely still recommend you try it.

    Amareth - I clicked the link your posted for the Valentino Bros. DVDs and it no longer brings you to the correct page. Which DVDs did you buy from them? They seem really helpful and I'm just going to buy them individually. Thank you for recommending the system!

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    Senior Member msincredible01's Avatar
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    Default Re: For Wannabe Bendy Bitches!

    I can't split to save my life..yet. But I keep on wondering whether height plays a factor in flexibility. I'm on the taller, very leggy side. My shorter friends seem to do splits so effortlessly. They're about 5'2 5'3. I'm 5'8. The more I work, the more flexible I get. Any one else notice this? Are shorter gals naturally more flexible?

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    Default Re: For Wannabe Bendy Bitches!

    ^ I don't think so. I know many taller dances who could do a split like it was nothing. I've noticed short dancers who could barely touch their toes when they started.

    I've been really working in my flexibility lately and in the past few months have managed to do a split on one side and am *this close* to doing it in the other side.

    Whoohoo! Go me!
    "You can close your eyes to reality but not to memories -Stainslaw J. Lec

    Confuscius say: "Man who pull bra stap get bust in face"


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    Default Re: For Wannabe Bendy Bitches!

    @MsIncredible I have also noticed that the shorter people I know are more flexible. However I don't doubt you can learn the splits. I am 5"6 not as tall as you but really stiff and recently learned it after never doing it as a child. I used a combination of Alethea Austin's pure splits and the program at this link: http://www.unique-bodyweight-exercises.com/splits.html (If anyone wants the exact routine I do let me know and I'll type it out)
    because I'm soo not flexible I could only stretch at most 3x per week (I had to wait for the soreness to go away to stretch again) It seems if someone starts splits training in their late 20s and upwards they might not be able to stretch daily.

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    Default Re: For Wannabe Bendy Bitches!

    Quote Originally Posted by msincredible01 View Post
    I can't split to save my life..yet. But I keep on wondering whether height plays a factor in flexibility. I'm on the taller, very leggy side. My shorter friends seem to do splits so effortlessly. They're about 5'2 5'3. I'm 5'8. The more I work, the more flexible I get. Any one else notice this? Are shorter gals naturally more flexible?
    Hmmm..I'm tall, super leggy AND extremely flexible. I don't think height has anything to do with it...professional ballerinas are often on the taller spectrum too

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    Senior Member msincredible01's Avatar
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    Default Re: For Wannabe Bendy Bitches!

    Ballerina's didn't even cross my mind thats great! There is hope after all!

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    Veteran Member Amareth's Avatar
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    Default Re: For Wannabe Bendy Bitches!

    @ sactinydancersf I bought the intermediate combo package for $39.95, their website is updating so a link would probably just be invalid again later. Their version of intermediate is still pretty intense so even if you consider yourself more flexible than the average person it'll still challenge you. I think the advanced one is for contortionist-types.

    I'm really sad the contortionist handbook site isn't up anymore, can't seem to find it anywhere even though I know there was another site with the exact same information. If I find it I'll repost here!

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    Default Re: For Wannabe Bendy Bitches!

    Haha! Found it again http://community.simplycircus.com/tu...ck_bending.htm the layout isn't as easy to navigate but all the information is there for those of you who want to get really serious about it.

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    Default Re: For Wannabe Bendy Bitches!

    wow she makes it seem as though anyone can do it! She makes it sound so simple, but in reality I don't think it is. Some of those poses are insane
    "You can close your eyes to reality but not to memories -Stainslaw J. Lec

    Confuscius say: "Man who pull bra stap get bust in face"


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    Default Re: For Wannabe Bendy Bitches!

    Yeah this kinda stuff takes years of training 2-4hrs a day! if you go a few pages in it takes you to a contents menu to show split exercises as well.

    Speaking of which I finally got an oversplit! Couldn't do the splits at all 2 years ago, and in that time keep having periods of slacking off and losing some flexibility (it definitely does NOT come naturally to me) but this is me now
    Font Split Me.jpg
    Attached Images Attached Images

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