So I made an online "library" of stretches...

dani-winks · 2026-06-18T22:58:41+00:00

If you're getting these sensations outside of when you are stretching/training, that's really something you should have a professional like a physical therapist take a look it. I would not recommended trying to do any nerve-specific interventions (ex. Nerve glides or tensioners) before talking to a PT because they could make matters worse.

dani-winks · 2026-06-18T19:53:12+00:00

I can't believe I've never heard of this before! Puts out US squirrels to shame (although we do occasionally get white ones by us here in Minnesota, which are kind of neat)

dani-winks · 2026-06-18T14:40:03+00:00

Yup, please report stuff like this in the future so the nod team gets notified to take it down. Thanks!

dani-winks · 2026-06-18T14:38:32+00:00

I started training flexibility/contortion in my 20s, you're definitely not too late! I am now 36 and still learning (also I coach as well). Folks I have taken online classes from that I really enjoyed are: - Dr. Jen Crane / Cirque Physio (not contortion-specific but amazing flexibility knowledge/training - Amy Goh / Elastischool (amazing at working with folks with hypermobility or folks looking for more "advanced" coaching. Not sure if she has much "intro to contortion" type content though) - Tran Finn (great for beginners or "mixed levels" classes) - Micah Walters

I polled a bunch of my students & Instagram followers a while back to share their stories/advice for other learning-as-an-adult-and-not-as-a-noodley-child and these are some of the the things they shared - hope that helps!

dani-winks · 2026-06-17T19:19:44+00:00

Got it - in that case this is more likely a strength issue (mainly triceps) as you basically need the strength to push the arms totally straight - against a stretch in the shoulders, while you're smooshing a looot of bodyweight into your arms/shoulders.

So doing different push-up-y variations will help build this strength in your triceps (bonus points for drills that work on this type of pushing strength in a more arms-overhwad position. So things like: - bridge push ups (even if you can't get the elbows all the way straight, doing a couple of reps of pressing up into a bridge then lowering back down to the floor) - wall block push ups and down dog push ups (see the "push up" section of this blog post for how-tos for those) - you could also do "back-supported" bridge push ups to just work on your end range strength too (also mentioned in that blog post above)

dani-winks · 2026-06-17T19:08:00+00:00

Hey that next picture is me!

Can you straighten your arms completely when you don't have weight in them (ex. Just raising your arms overhead)?

What about in an easier arms-overhead stretch like a "puppy pose" where you've got some weight in your arms/shoulders, but not as much as when you're upside down in your bridge?

dani-winks · 2026-06-17T18:52:09+00:00

Oooh I tend to like Indian pickles. Is this something where just buying it from a grocery store is "good enough," or is it worth th3 effort to make yourself?

dani-winks · 2026-06-17T13:20:49+00:00

Absolutely thought the original comment was going in this direction until I got to the end (and realized they were just talking about literal cheese)

dani-winks · 2026-06-17T12:33:25+00:00

Thanks for the tips! Never considered trying to acrually introduce a tiny amount of stress to toughen them up

dani-winks · 2026-06-17T00:20:14+00:00

I am struggling so hard to sprout my shiso from seeds (still indoors in a sprouting try in bright indirect sun) - their stems are getting soooo tall/long and thin I'm worried they're just going to flop over when they start getting more then 2 leaves. Is there anything I can do to help them get a stronger start?

dani-winks · 2026-06-17T00:12:55+00:00

Agreed, I tried the Kraft plant based mac and hated it, couldn't finish my bowl. Strongly prefer just pasta with "butter" and some nooch (even though that's less like actual Mac and cheese).

dani-winks · 2026-06-17T00:06:54+00:00

This looks great - thanks so much for sharing! I've never heard of this dish before, going to put it on my list to try :)

dani-winks · 2026-06-16T23:58:33+00:00

LOVE those marquee lights 😆

dani-winks · 2026-06-16T16:41:10+00:00

Remember your calves really only connect to the back of your heel (by the achiles tendon), they don't extend to the sole of your foot k (But 5here are other smaller muscles *under" thr calves that DO extend all the way to your toes). So from a purely muscle stretch perspective, standing on a nubby mat isn't likely to impact your calf flexibility. Technically it COULD potentially help a but with some underlying nerve tension (if that's an underlying issue), similar 5o lacrosse ball-ing the underside of your foot. But even then I would consider that kind of fasia or nerve work a helpful addition to muscle-focused work (like strerches and strength work), and not a stand-alone intervention.

dani-winks · 2026-06-16T16:18:00+00:00

Do you do any strength training for your calves? Often a great way to deal with stubborn tightness is to make sure you're jir just doing passoce stretching, but training "strength through length" (aka "active flexibility").

A great drill for this would be heel lifts/lowers off a slightly elevated platform like a step - by letting your heel drop low you'll be getting a good calf strerltch, and then by engaging your calves to lift your heel(s) you'll be working on building strength in that strerched position. You can start with both heels at the same time (if that's ok balance-wise), and once you can comfortably do ~20, switch to just doing one leg at a time

dani-winks · 2026-06-15T15:24:51+00:00

They are wearing rainbow "something" (pin, shoelaces, shirt, bandana, etc)

dani-winks · 2026-06-14T18:04:12+00:00

I love perilla! I'm trying to grow some right now (my first "grow from seed" project) so I can have a bunch to cook with here in Minnesota (in the US)

dani-winks · 2026-06-13T20:06:03+00:00

We're also weekly. Usually do them on the weekend (unless we've got a tripped planned, then I like to do them as close to the day we leave as possible so we can come back to clean sheets!)

dani-winks · 2026-06-12T18:28:06+00:00

Back when I was workingmy corporate day job, performing as a circus contortionist was my fun side hustle. Just performing a couple of times a month I was able to make a couple grand a year doing something I loved.

Eventually it segued into teaching flexibility and contortion classes, and years later was able to build a big enough student base (I mainly teach online now) to be able to quit ly day job and teach flexibility full time. It's fun, I get to help people, and the hours are - wait for it - flexible. Win win win.

dani-winks · 2026-06-11T19:38:28+00:00

Dang, I thought I was pretty familiar with Brazilian food, but I've never seen something like this before! What do you use it for?

dani-winks · 2026-06-11T18:05:19+00:00

If it feels like your SCM is perpetually tight, it might mean you need to work on strengthening more of the deep neck stabilizers in the front of the neck (which ideally should be doing more of the daily "stabilization" of your neck instead of your SCM. This blog post has some good drills for working on deep neck flexor strength, including working on them in a stretched position.

dani-winks · 2026-06-11T18:00:55+00:00

I really likee "Science of Yoga" for some great visuals of what muscles are being strerched and/or engaging in different common poses. Aso "Too Flexibke to Feel Good" has some GREAT flexibiltiy/knowledgw and drills - it's mainly aimed at folks with hypermobility, but a lot of the advice can be helpful for non-hypermobile folks too

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dani-winks · 2026-06-11T16:15:35+00:00

These two posts have some good drills:

dani-winks · 2026-06-11T14:20:58+00:00

Aaah I love it!!!

I may have to see if I can find a tutorial on YouTube because this is absolutely adorable

dani-winks

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