Getting started with flexibility

Leer en español

Contortion is an amazing art with many options to take as your skills progress. Starting off with the right foundation is key if you want to make good, sustainable progress later on. If you’re completely new to the concept of contortionism, you might want to check out the post, What is a contortionist?

Starting your contortion journey

So you’re a complete beginner and you want to start to get flexible or even learn contortion skills? Or perhaps you’re already flexible in some aspect but you want to get a good understanding of the basics that you’ll need to progress your contortion training – there’s no shame going back to the beginning. Having a strong foundation is key for progression to more advanced contortion skills.

The foundations are important in allowing you to build upon what you already know. They allow you to have a jumping off point, letting you get started without worrying about what you need to do. At the beginning the basics are your training, and almost more importantly they teach you how to train. Since a lot of advanced poses and skills are based around the same foundations, they are very good building blocks, as well as a point to return to if things are getting stale and you are no longer progressing.

Knowing the areas that you need to train

Most flexibility and contortion skills can be broken down into component pieces. In most cases a pose will utilise multiple bodyparts. Isolating the part of the body that a skill needs is important when trying to break down a skill.

Broadly speaking we can say there are two main sections, upper and lower body. These sections divide into the following.

Upper body

  • Neck
  • Shoulders
  • Arms
  • Back

Lower Body

  • Hips
  • Hamstrings
  • Feet

Flexibility training is usually broken down into distinct types, there can be some crossover between the types, however.


These are poses and tricks that primarily utilise the shoulders, hips and of course the spine. Backbending poses are usually achieved by arching the body backwards, or underneath yourself. Examples of classic backbending poses are bridgebow and chest stand.

See all backbending poses here


These are poses that make use of hips and hamstrings and a sometimes the spine. These poses are accomplished by the performer bending forwards, usually through their legs. Examples of frontbends are leg behind head, human knot and fold through poses.

See all frontbending poses here


Splits are well known in many other disciplines other than contortion. Splits are completed by having both the front leg and back leg flat against the floor making a 180 degree angle. This can be achieved with the legs out in front and directly behind the performer, or out to the sides.

Where to start if you’re completely new

If you’re starting from the very beginning, with zero to no pre-existing flexibility – or nothing out of the normal range of motion anyway; I would argue that hips and hamstrings are the way to go. These areas of the body, while having their own challenges are ultimately the best place to start your training off at as they’re fairly easy to train as compared to your back. Plus the gains in flexibility tend to come quicker in these areas, so they’re a good starting point to see some progression start to happen. Take a look at some foundation poses

Track your training

Check out the app for contortion training and goals called Tilt

Find a coach

Having a contortion coach is the only true way that you can safely and effectively learn contortion. This is not to say that you can’t learn by yourself once you’ve been given a nudge in the right direction. There are a number of coaches around the world that you can train with in person. There are also an increasing number of coaches that have online materials, which you can check out.

Find a coach now