A guide to kickstart your own flexibility journey
Being self taught and deeply interested in contortion as from 2020, I went through trials and errors, getting injured, losing my flexibility then getting it back. These are my tips to get flexible.
1. Never stretch cold muscles.
You might look at those aesthetic videos of flexible person and set a goal of stretching right after you wake up in the morning and suddenly doing the splits. Stretching cold muscles will cause injury. I learnt it the hard way when I tore my hamstring while doing the standing split when I wasn’t that flexible. So, do some warm up such as jogging, skipping, jumping jacks or any pulse raisers for about 10 minutes or if you are hitting the gym, do it at the end of your cardio or weight training session.
2. Get started, do not give up, be consistent
You won’t get flexible in one day. I started when I was 13, got my needle when I was 17, my chin stand when I was 18. It is never too late to start!
The same principle as weight training, for eg, you need to push yourself but don’t ego lift like you can’t even do one rep without proper form and a spotter. You need to push you limit but never till injury. I will never forget the day I tore my hamstring. It was extremely painful. Even now, when I record my chin stand, it is horrible as the form and approach doesn’t look good.
4. Static stretch versus dynamic? How to set your training?
If you aren’t patient enough to practice with YouTube videos., then you can set up your own routine.
Personally, I prefer doing dynamic stretching before static stretching. Dynamic stretching involves body momentum to stretch the muscle, for example, front kicks. It is really efficient especially in rapid movements as your muscles will be used to stretch under explosivity, for example the straddle jump. Even if I have a very good over split and don’t put some dynamic stretch, it kind of hurts when I do the straddle jump after a long time as it isn’t used to that sudden, rapid and explosive action.
5. The best stretches I like for the hip and back
1. The lizard pose. If you can’t put your elbow down, it’s fine as long as you focus on pushing your hips down.
2. The cat. Focus on doing a good curve at the back.
4. The bridge with some adjustment. Remember to focus on the form. Feet should be in line and parallel, knees not too bent.
6. The chin stand with some adjustment. If you are unable to perform the skill but have your needles both sides, you can use your couch and then put the legs over your head. (Disclaimer: I am not responsible for any injuries)
It will take time and you will find yourself setting new goals each time
For example, the splits then the over split,
the standing split then the standing over split
The bridge, then the scorpion, then the needle, then the needle with an over split then the chin stand.
7. Do not neglect the back for better hip flexibility
For most people, the back will take more time to be flexible. If you think that after getting the split and a good over split, you’ll work on your back, it will be harder.
8. Do not ignore injuries.
9. Stretching with a good partner
Sometimes a buddy is helpful, push you to your limits and motivate you. But, if he is pushing too hard that you’ll feel you will get injured, stop! No one knows your own body better except you. If you and your partner are average Joes and you are not getting into rhythmic gymnastic or any sports requiring high level of flexibility, your partner should not be making you feel like you are dying.
