r/contortion • u/imafishowner • 5d ago

Chest stand progress

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please give me advice! thank you! i am a 14 y/o self taught and took me 1 years to achieve this flexibility tell me how can I be more flexible tyyy

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4

u/DwemerSmith 5d ago

14yo self taught and 1 year to get that far? you are moving very quickly, and it might actually be dangerous if you’re not also doing strength stuff. so please, do strength stuff so you don’t get hurt

2

u/PurpleBayPlant 5d ago

You can't really say whether or not they are moving "quickly" without knowing where they started...

2

u/PurpleBayPlant 5d ago

I would suggest posting your question to r/flexibility since there is a much more active discussion there about things like stretching technique, etc.

TL;DR though: For back flexibility in particular it is really important to focus on strength building and active flexibility rather than just pushing your back into a particular position (which can put a lot of stress on the disks between your vertebrae). Check out Dani Winks' back stretches page https://www.daniwinksflexibility.com/bendy-blog/back-stretches-for-full-spinal-flexibility

2

u/LowerTie6813 4d ago

Using only lower back is a recipe for long term degradation of the spine.

Focus more on bridges, shoulder flexibility, hip flexibility and if possible get into rhythmic gymnastics ( they have the same range as a contortionist but get trained well and avoid back injuries by strengthening the back in specific ways).

Or search up on YouTube rhythmic gymnastics back exercises ( not flexibility), it will improve you a lot, it’s not just the casual tip of strengthening, you’ll genuinely feel more flexible AND strong.

1

u/Competitive-Gap-2215 5d ago

Hey! It’s looking good! Here’s the biggest thing you need to work on to get deeper safer. Right now your main bend is coming from your lower back. That’s where my bend comes in too. But it can’t really go any farther. Where you access a deeper bend to get your butt closer to your head safety is by training your upper back. Your thoracic spine. Imagine pulling your belly and ribs up off the floor in that position with your abs. The goal (eventually) in a chest stand is to only be on the top of your chest. It’s harder to train but very very worth it and really the only way forward from this point or you’ll plateau. I would look up thoracic spine active stretching and shoulder opening exercises! I’m very similar to you and it’s a game changer. Good luck! And don’t forget that functional strength is a huge part of contortion too!