Beginner Mobility

Where to start your flexibility journey

Hip MobilityCore StrengthContortion Technique Spinal MobilityShouldersBeginner MobilitySplitsFoundational MobilityHamstrings
Contortion TechniqueContortion Technique
+2+2
Learning to Love the Shake: End Range of Motion (EROM) Strengthening Tips

Learning to Love the Shake: End Range of Motion (EROM) Strengthening Tips

End range of motion strengthening builds strength at the limits of active flexibility. It is also surprisingly difficult even for experienced athletes. Understanding why its hard and how to approach it can transform your training.

Kristina Canizares
Kristina Canizares
Contortion TechniqueContortion Technique
+3+3
Strong AND Flexible: Understanding End-Range Strengthening

Strong AND Flexible: Understanding End-Range Strengthening

Learn the principals of building strength and flexibility at the same time and why traditional weight lifting misses the end range

Kristina Canizares
Kristina Canizares
Contortion TechniqueContortion Technique
+2+2
Creating Stability for Lasting Mobility Training

Creating Stability for Lasting Mobility Training

Increasing range of motion alone doesn't create lasting, healthy changes to your joints, but building end range strength does!

Kristina Canizares
Kristina Canizares
Hip MobilityHip Mobility
+4+4
Does Passive Static Stretching Work to Relax Chronically Tight Muscles?

Does Passive Static Stretching Work to Relax Chronically Tight Muscles?

What are the advantages and drawbacks of using passive static stretching to increase your range of motion in mobility training?

Kristina Canizares
Kristina Canizares
Contortion TechniqueContortion Technique
+2+2
What is Flexibility?

What is Flexibility?

Debunking the most common myth about flexibility training to understand what causes increased range of motion

Kristina Canizares
Kristina Canizares
Contortion TechniqueContortion Technique
+2+2
Preventing Long-Term Shoulder Injuries

Preventing Long-Term Shoulder Injuries

Pole dancers and aerialists are at high risk of shoulder injuries. Here are 3 things that you can do to reduce your risk.

Kristina Canizares
Kristina Canizares
ShouldersShoulders
+2+2
Understanding Anatomy for Shoulder Mobility

Understanding Anatomy for Shoulder Mobility

What all aerialists, contortionist, and pole dancers should know about shoulder strength and flexibility

Kristina Canizares
Kristina Canizares
Hip MobilityHip Mobility
+5+5
Tight hip flexors despite all your lunge stretches?

Tight hip flexors despite all your lunge stretches?

Strengthen your hamstrings instead. I promise.

Kristina Canizares
Kristina Canizares