I initially used these discs to improve my hip external rotation, but then I decided to incorporate them into my bridge. Both of my shoulders are injured; I have labral tears in both shoulders and a 50% rotator cuff tear in my right shoulder. With consistent physical therapy and conditioning, I can do many activities without pain. However, occasionally, I experience some discomfort, and the issues start to resurface. We all have imbalances; I’m not perfectly aligned. My right side is my dominant, stronger, and tighter side, while my left side is weaker and more flexible. I struggle to find external rotation on my right side due to tightness in my shoulder, and on the left side, it’s tough because it’s weaker. Using the discs helps me strengthen and stretch those areas, allowing me to achieve proper external rotation. If I don’t rotate my shoulder correctly, I risk transferring weight to my lower back instead of engaging the right muscles.
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😻 @kennydearie
#contortiontraining #stretchtherapy #bridgepose #lunge #backbends
I’ve been focusing more on my turnout due to a knee imbalance. My right hip is stuck in external rotation, which pulls my left hip into internal rotation, causing severe pain in my left knee. I also have an old labrum tear in my left hip that I’ve ignored for years, as I kept re-injuring it. Although I did some strength training and physical therapy, I didn’t stretch or get manipulations for that hip. However, since my knee issues worsened, I was compelled to improve mobility in my hip. As a result, I’ve been working on strengthening and stretching my external rotation. Now that my left hip’s external rotation has improved, I’ve started incorporating specific exercises before my straddle routine, focusing on the external rotation of my left hip.
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#contortiontraining #stretchtherapy #straddlesplits #legdayeveryday #squatspo
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😻 @ellianajjj
#contortiontraining #stretchtherapy #backbends #cobrapose #bridgepose
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#contortiontraining #stretchtherapy #neckstrech #cheststand #chinstand
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😻 @k_e8ght
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😻 @orbitinglua
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📸 @sharonshoots
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🥰 @kristinepoledancer
#contortiontraining #stretchtherapy #neckstrech #cheststand #chinstand
This is a demonstration of the single leg press for the scorpion position. I find the single leg version easier than pressing with both legs because the weight is lighter. In this video, I am using a mat, as going lower or pressing from the floor increases difficulty by requiring more activation of the shoulders, hips, and glutes.
I start the exercise by bringing the head through while pressing, ensuring that my shoulders are pulled back. Then, I return to the starting position, allowing the shoulders to open up. To effectively press, it’s essential to pull the shoulders back and open them up first. As you do this, the foot on the mat becomes lighter and starts to float.
Simultaneously, you’ll shift your shoulders forward to lock in the press while engaging your hamstrings to maintain a tight hook position. Even if you find pressing challenging, focus on shifting your shoulders back to open and then forward again.
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