r/contortion

I wanted to share a few more videos since the last one actually got some decent attention. I tried doing that weighted bench press version while bent in half, but honestly, I couldn't even breathe properly because the compression was so heavy, so I had to stop. Safety is definitely more important than a cool video, so if u cant breathe, u should probably back off lol. Since I live with my family and share a room, I can only really practice like this when everyones out of the house or if I lock the door for a bit. It makes it hard to stay consistent sometimes, but I make it work when I can. I always warm up for an entire hour before doing any of this because I really dont want anything to hurt. If u want to try getting deeper backbends, u should definitely spend a lot of time warming up your shoulders too. Most people just focus on the spine, but if ur shoulders are stiff, ur gonna get stuck. A big tip is to make sure ur clenching ur glutes while going into the bend and while ur in it. That technique really helps with avoiding lower back and tailbone pain. My teardrop is still just decent and not super deep yet, but I've been training for years to get to this point, so dont rush it. Just like I said in my last post u gotta keep ur legs active to support ur weight. The version where I'm pushing against the door is a great way to find extra depth but just be careful. Hope this helps anyone trying to get more flexible!

To anyone who plans on trying this pose, please warm up thoroughly before starting. While going into the bend and while holding it, make sure to clench your glutes, this is crucial for protecting your lower back. You should also engage your thighs and abdominals to maintain stability throughout the movement.

I have been training for flexibility since I was 7 years old. My current routine involves practicing backbends every day to maintain this level of extension. Daily practice, though I prioritize active recovery and rest days whenever I feel any lower back strain or discomfort. My routine focuses on a combination of deep passive stretching and active engagement. I use strength training, specifically upper-body dumbbell work, to provide the structural stability needed for deep spinal extension. I focus on bridge variations, wall-assisted stretches, and consistent core engagement to protect the spine while in deep bends.

One of the shapes I did the other day in my training, I love this one but I need to work more on my balance so I can hold it long enough to put into an act.

Training for performance