Contortionists Handbook
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Section Contents:

By Marek Andersson

Introduction

• Introduction to practicing contortion

• Proper breathing

• About backs and back bending

Chapter 1 - Warm ups

• Front Bends
  • Front bend warm-up exercise 1
  • Front bend warm-up exercise 2
  • Front bend warm-up exercise 3

• Splits
  • Splits warm-up exercise 1
  • Splits warm-up exercise 2

• Backbends
  • Backbends warm-up exercise 1
  • Backbends warm-up exercise 2
  • Backbends warm-up exercise 3
  • Backbends warm-up exercise 4

• Legs behind back
  • Legs behind the back warm-up exercise 1

• Shoulders
  • Shoulders warm-up Exercise 1

Chapter 2 - Stretches

• Introduction

• Front bends
  • Front bend exercise 1
  • Front bend exercise 2
  • Front bend exercise 3
  • Front bend exercise 4

• Twists
  • Twist exercise 1
  • Twist exercise 2

• Splits
  • Splits exercise 1
  • Splits exercise 2
  • Splits exercise 3
  • Splits exercise 4
  • Splits exercise 5
  • Splits exercise 6
  • Splits exercise 7
  • Splits exercise 8
  • Splits exercise 9
  • Splits exercise 10
  • Splits exercise 11

• Other leg exercises
  • Exercise 1

• Backbends
  • Backbends exercise 1
  • Backbends exercise 2
  • Backbends exercise 3
  • Backbends exercise 4
  • Backbends exercise 5
  • Backbends exercise 6
  • Backbends exercise 7
  • Backbends exercise 8
  • Backbends exercise 9
  • Backbends exercise 10

• Legs behind back
  • Exercise 1

• Shoulders
  • About dislocating shoulders
  • Exercise 1
  • Exercise 2