Achieve ultimate flexibility with these tips
What's the story
Contortion training is a highly demanding physical discipline that requires extreme flexibility, strength, and control.
It pushes the boundaries of how the human body can bend and stretch, extending far beyond the normal range of motion.
Here are five fundamental tips for beginners to safely start their contortion journey, improving flexibility while reducing the risk of injury.
Warm-up
Start with a warm-up
Before attempting any contortion exercises, make sure to properly warm up your body.
This should involve at least five to 10 minutes of light cardio, such as jogging in place or jumping jacks.
Warming up enhances blood circulation to your muscles and increases their elasticity. This is key to pushing for deeper stretches without risking injury.
Core strength
Focus on core strength
Core strength is crucial in contortion training.
Strong abdominal, back, and pelvic muscles provide support to your spine during bends and stretches.
Include exercises such as planks, sit-ups, and leg raises in your routine thrice a week.
A robust core not only helps in flexibility but also improves balance and stability during contortion poses.
Stretching
Incremental stretching is key
Progressively increasing the intensity of your stretches over time is key to safely improving flexibility.
Start with gentle stretches focusing on major muscle groups like hamstrings, shoulders, and back.
Hold each stretch for 20-30 seconds, ensuring not to bounce or force the movement.
As you get more flexible, slowly incorporate advanced stretches, but always be mindful of your body's limits.
Consistency
Consistency over intensity
When it comes to contortion training, consistency is key.
Doing moderate stretching exercises every day is more beneficial than straining yourself with intense but infrequent sessions.
Commit at least 15-20 minutes daily to stretching routines specifically designed for contortion.
This not only improves flexibility but also minimizes the risk of injuries caused by overexertion.
Recovery
Rest and recovery are essential
Rest days are crucial: You need to give your muscles time to recover and grow.
Do some light walking or yoga on rest days to keep your muscles mobile without further straining them.
And, try techniques like foam rolling or massage therapy to help your muscles recover after intense sessions.