Flexibility Fitness Workout Club
Effective On Demand Flexibility Training
Flexibility is not only for the young and able-bodied, or limited by gender or size.
Flexibility is not a trait, it’s a skill. A skill that anyone can develop.
I know because I’ve seen that skill grow in thousands of my students, the way it grew for me.
This is me in Mongolia in 2008, three years into my training.
Hi, I'm Kristina, the founder and head coach at Fit & Bendy!
When I showed up at Circus Center for my first contortion class I was 30 and had been struggling with chronic pain and disability for 7 years. I was a terrible candidate for circus stardom, but I was obsessed. Thankfully I found an amazing coach, Serchmaa Byamba, who gave me a chance.
And I showed up, and I worked, and I learned. And I got bendier!
When people say they want to more flexibility, most of the time they really want more mobility
Flexibility = the full range that your joint can move when pushed by an outside force
Mobility = flexibility + strength + control (the full range that your joint can move using your own muscles)
You don’t just want flexibility. You want flexibility that you can use. Stretching with a full toolbox builds a body that is resistant to injury and able to move with ease.
Watch this video of a traditional Mongolian Contortion performance from my beautiful coach Serchmaa. There is not one moment that she isn’t graceful and fully in control of her body.
There are no cheats or hacks with flexibility. Any program that promises you flat splits in one month at only 8 minutes a day is lying.
To increase our flexibility we must change the way our body perceives itself. We aren’t just lengthening our muscles and connective tissue. We are reprogramming our nervous system.
Here is an experiment I don’t advise that you try (you’ll have to take my word for it):If you stretch your hamstrings, your leg gets to a certain point and then you feel some resistance. Going past that point takes work.
If you were then to be put under full anesthesia and some helpful person were to come along and stretch those same hamstrings they would find that your leg would move significantly further with your nervous system out of the picture (not that it would do you any good because you would be unconscious).
To keep us safe, our nervous system stops us from using our full range of movement.
When we want to increase our range, we need to make that nervous system less nervous so that it feels safe even when you move further into a stretch.
This only happens with consistent work over a period of time.
How long? It depends on your particular nervous system, your consistency, and the quality of your training time (hint: scrolling on the Gram while stretching is poor quality training time).
Let me be your training partner and discover what's possible with consistent training
Within each category you will find workouts ranked from gentle to challenging so that you can find the level that works best for your body.
A Welcome Message from Kristina
How to Navigate in Thinkific
How to Use This Course
Suggested Equipment List
Flexibility Fitness FAQ
Training Journal Download
Join the Bendy Community!
What is the best way to be successfull in your training? A solid workout plan
Training Program 1 Get Me Moving Again
Training Program 2 Building Strength in Movement
Training Program 3 I’m Here for the Splits!
Training Program 4 Flexibility for Athletes
Restorative Movement - Gentle Full Body Mobility 🌶
Full Body Mobilization - Warm Up Everything 🌶
Full Body Activation - Warm Up Everything Even More 🌶🌶
Full Body Fire - Warm Up Everything the Most 🌶🌶🌶
Morning Stretch Routine to Get You Out of Bed 🌶
Bedtime Stretch for PMS Symptom Relief 🌶
Stretching for Adults: The Fit & Bendy Philosophy of Flexibility
4 Lifestyle Tips to Assist your Flexibility Training
You Can Be Both Strong and Flexible
What is the Difference Between Active and Passive Flexibility?
Happy Hips 1: Gentle and Restorative 🌶
Straddle Splits and Hip Rotation: Start Here 🌶
Prepare for Front Splits 🌶
Happy Hips 2: Strengthen and Align 🌶🌶
Strong Hips = Flexible Hips 🌶🌶
Building Strength for Front Splits 🌶🌶
Am I Ready to Start Working on My Front Splits?
Building Up to Healthy Middle Splits 🌶🌶
Getting into the Front Splits (Gracefully and Without Misery) 🌶🌶
How to Get Your Full Front Split 🌶🌶🌶
Full Middle Splits... Without the Tears 🌶🌶🌶
Hip Anatomy: What are your Hip Flexors and how do they Work?
What is a Square Split and Why Should I Do One?
How Long Should I Hold My Split? (Or Any Other Stretch)
What's the Difference Between Straddle and Middle Splits
Tight Hip Flexors? Try These Lunge Variations for Better Results
How to Find and Strengthen Your Psoas Muscle
Clamshell Tutorial: Best Butt Exercise for Flexible Hips
2 Exercises to Combat Knee Pain in Middle Splits
Close to the Floor but Can't Get Flat? It's time for Oversplits!
How to Do a Swim Through Split!
No! You have 24-hour access so you can plan your workouts on the schedule that works for you. There are suggestions about the benefits of training at different times of day.
Minimal equipment is needed. We provide a complete equipment list in the welcome with common household items suggested if you don't have everything.
Yes! The workouts start at mild and gentle and work up to medium spicy so you can start where you are, and add difficulty as needed
These workouts correspond to the level of FaB's legendary Intro to Contortion class that builds up to full splits and a bridge backbend. If you are looking for more advanced instruction please visit Serchmaa at the Mongolian Contortion Center https://www.mongoliancontortion.com/
The Video Clubhouse is always available for you to post photos and videos of what you are working on and ask questions of Kristina and the community
If the membership isn't right for you, you can cancel at any time through your member portal. You will continue to have access through the end of your membership month.
Let me be your training partner, and see what's possible with quality tools and consistent work! With the Flexibility Fitness On Demand Membership there is no guesswork in the training process. All you have to do is show up.