How to Stretch Legs for Contortionist

Contortion is an extreme form of stretching that involves spectacular bending and flexing of different body parts. Contortion is widely associated with circus performers, but you don't have to be a professional to learn some of contortion's leg stretches and positions. All it takes is time and effort--a natural disposition toward flexibility helps, as well.

Difficulty: Challenging

Instructions

Basic Leg Stretches

1. Stand with feet together and arms at your side. Select a focal point with your eyes and concentrate on that specific spot to help you maintain your balance.

2. Bring your right leg up to a "passe" position--this means that the right foot is pointed to the side of the left knee. The legs will appear to make the shape of a letter "P." Place arms in front of you in ballet's first position--as if you were gently holding a basketball between your elbows at a position between the chest and navel.

3. Slowly extend your right leg to the "developpe" position--use the toes on your left foot as suction cups for balance while straightening the right leg over your head. As you straighten the leg, use your right hand to grab the leg between the knee and ankle. Once the leg is almost fully extended, use your left hand to grab the right ankle for additional stretch and support.

4. Bring your right leg back to passe position and finish as you started with both legs on the floor.

5. Repeat Steps 1 through 4 for the left leg.

The Scorpion

6. Plant your right leg on the floor and use the toes on that foot as suction cups to maintain balance.

7. Extend your right arm in front of you and find a focal point with your eyes to help maintain balance.

8. Bend your left foot behind you and grab it with your left hand. Find your balance before moving on to Step 4.

9. Elevate your left leg up behind you continuing to hold the left foot with your left hand. As the leg raises, reach your right hand over your head and behind you to grab the left foot. Keep the left knee slightly bent as both hands hold the left foot over your head in a "basic scorpion" pose.

10. Walk both hands down your leg toward your thigh while simultaneously using the hands to pull the leg into a straight position behind you. Rest your hands on the left leg between the knee and ankle, arch your back and tilt your head backwards toward the foot. This is called a "full scorpion."

11. Slowly bring your leg down to a standing position.

Tips & Warnings

• Consult a doctor before beginning any exercise or contortion routine.
• Discontinue contortion if you feel any discomfort or think you might injure yourself while completing various contortion positions.
• Always warm-up before contorting. This could involve light jogging and gentle stretching to loosen the body.

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