my back stretching routine as a contortionist

[@bob1244]

Big Tip for anyone who’s just started contortion/ back flexibility; Do warm ups and stretches before doing heavy stuff. I promise taking at least 30 minutes to stretch and calm yourself dramatically improves your performance and reduces the likeliness of injury or a muscle strain. Be delicate with your body because you only have one and don’t do it because others want you to, do it because you do,

[@GenevieveMason]

yes!! I totally agree!- I always do this back routine after I workout and do my normal leg stretching routine so my back has time to warm up.

[@nelinanenadicmusic]

Yes! A beginners chest stand tutorial would be great!

[@GenevieveMason]

noted! thanks for supporting the video

[@ZarinaAhmadzada]

this reminded me that i haven't done my back stretching routine for today. i'm fairly flexible in the back area, but i would loove to be as flexible as contortionists. it's so cool to me!

[@GenevieveMason]

You've got this!

[@KrisannaMarie]

Just what I was looking for! Trying to improve my back arches for pole so thank you!

[@GenevieveMason]

I hope this helps!!

[@Kay-bd1ht]

A beginner chest stand routine would be amazing!!! Please and thank you!!!

[@carolmason3805]

Your bendiness is so cool!

[@GenevieveMason]

haha thank you!!

[@latent_memories]

I'm so glad you mentioned the headache thing... I thought I was just being a baby because no one in my contortion class mentions it😆

[@amyleesuits]

I got such a bad headache in my first contortion class i thought I was pushing myself too hard ... lol this can't be healthy can it?

[@dipsha4535]

The headaches are so bad 😂 i always get headaches doing contoursion

[@ariannerobbins9327]

Fantastic!! Can’t wait to try some of these out! Some of them at least 😅♥️

[@GenevieveMason]

thank you!! let me know how it goes!

[@GenevieveMason]

but be careful haha..

[@mariag5745]

do you have any tips to get more flexible on one side? My back is uneven and i’m more flexible in one side and i want to get more flexible in my non-flexible side hahahaha

[@GenevieveMason]

I've actually dealt with the same issue.. the only way to improve your bad side is to just keep using it. whatever skills you're doing on your good side, always do it on you bad side too! Over time it should start to even out :)

[@felixsbrowniesss3957]

this happens to me actually-

[@amyleesuits]

thank you for this video I took my first contortion class yesterday and I definitely need to do that upper back stretch with the chair more! curious, did you injure your back because of contortionist moves or something else?

[@GenevieveMason]

ahh that’s so exciting!!!! those first classes are the best.- and my back injury was a combination of things. mostly from gaining too much flexibility too fast, without the strength to support it yet. totally my own fault (it was my first year and I was doing a lot of home training when maybe I shouldn’t have been just yet). so be careful and do lots of conditioning! haha

[@amyleesuits]

@@GenevieveMason ahh interesting! I think I could definitely be the type to do that because my goal has always been flexibility over strength so thats really important to hear that you can get injured that way. ty

[@danielrego4682]

Amazing 🙏🏿

[@meowrx33]

it's literally my dream to do that total back stretch, ur so cool lol

[@GenevieveMason]

ahh thank you!! I'm sure you'll be able to do it too someday!

[@letimendez3341]

My lil sis loves your videos and she can do a chin stand and she said cuz of you❤️❤️

[@Julia-uu2du]

Yes plz for the chest stand tutorial! Bc I can do it but I just can't breathe when I do it and I try to lift my chin and my shoulder up a little bit and it's harder to hold so whenever I try to do it I can't hold it for very long or breathe. Plz help . Ty ur awesome love ur vids

[@GenevieveMason]

Definitely focus on breathing right now because endurance will come with practice, so you're much better off prioritizing technique and safety. I've struggled with this too in the past and for me, I needed to consciously think about directing my breath into my upper back (thoracic ring). I'm planning to create a video breaking down all of the contortion basics so I'll keep this in mind for when I film!

[@Julia-uu2du]

Thank you so much this definitely helped can wait to watch it

[@wolfieangel4562]

Oh you have those headaches too, And here am I thinking I damaged my back

[@GenevieveMason]

oh no! yeah you're most likely fine, headaches are a very common thing when you're doing contortion.

[@bethanyluna]

Can you explain a bit more/clarify on the technique /breathing into that “thoracic ring” or whatever it was haha.. you said it helped with the pain big time!

[@GenevieveMason]

of course! my physiotherapist said it's quite common for people that do circus to be "thoracic drivers" which means when you're doing a skill you're relying heavily on the thoracic part of your spine. In my case, I was crunching at the base of my thoracic spine, which was causing the pain, so the idea was that I needed to create more space and lift in the upper portion of my back (thoracic ring) so that it would take the pressure off my lower back. So learning how to direct my breath into my upper back was what helped me not crunch during contortion skills. As for the exercises, they're a series that I learned starting with placing my hands of either side of my upper back and sort of guiding the air, then after a week or so, once I noticed the pain lessening, I started doing different arm positions (above my head and going out to the side). Basically re-training how I breathe when I'm bending. In my "how a dancer stays in shape at home/train with me" video I briefly show this so maybe check that out if you want a better example!

[@TheTabbyCatTherian]

I'm still trying to do contortion I just can't get it I'm quite flexible I'm almost a contortionist but till I get that contortion trick I will be a contortionist I'm so close so close and a beginner's guitar

[@GenevieveMason]

hey girl! keep at it and you’ll get there ;) I have some other stretching routines and contortion related videos on my channel, so definitely check those out as well, they’ll help you get these skills faster! they’re all in my “dance + contortion” playlist. 💗

[@TheTabbyCatTherian]

Oh yep i am working hard and thak u

[@JevTemgoua]

Hello i am new on this channel, and being a contortionnist is my biggest dream, but the problem is that i don't really know were to start and how to start. I am just a 13 years old kid

[@vizeath]

Can I ask, how thick is your mat? And is it comfortable for doing chest stand?

[@GenevieveMason]

yeah! it’s not the thickest mat I’ve seen but, I wasn’t wanting a really thick one. this is by far the best mat I’ve ever used though and in my opinion it’s perfect for doing chest stands! :)

[@gjgcf9782]

good

[@bea5108]

Hi! I don’t know if you get this too but the more often I stretch the the less flexible I get and I always end up getting really bad back pain. It’s really weird.

[@GenevieveMason]

in my experience, if I stretch my back a lot it does get stiff, but once I ease up for a bit it goes away. Definitely make sure you're taking the time to roll it out before and after working on your back (I highly recommend peanut rollers, they're great for that). When my back pain was super bad the two best things I did was see a chiropractor and a physiotherapist, since it helped me figure out what was triggering the pain. Obviously with contortion some pain is normal, but it's good to make sure you're using the right muscles (physio) and not changing the alignment of your spine (chiro). long-winded answer but I hope this helps

[@bea5108]

@@GenevieveMason Thanks for the advice. I must get a peanut roller I think it would help. I have seen a chiropractor recently but it hasn’t changed anything.

[@chelseaseaman7599]

Im kinda shook how Tou only have 6pp subs I thought you had like 200 thousand or something

[@pandafamilyplayzzz6499]

I’m super flexible so I don’t need anyone watching me😈😈😈 Plus that’s creepy😱😱😱

[@Phoenix-jm6xl]

You have headaches too?

[@brileyw9758]

question..... is welcome BACK to my channel supposed to be a pun?