Dani Winks Flexibility

11/28/2025

Treat yo' self - the Black Friday sale is here! Get 20% off all workshop recordings on my website with code THANKS20. This applies to any of the 60+ on-demand recorded workshops or "quickie" training routines, and recording access to these never expires. Sale ends midnight (Central Time) Sun Nov 30.

11/22/2025

Are you working on being able to flip your grip? Did you know there are DIFFERENT hand grabs you can try if your hand keeps slipping off your foot? Are you Team Crab 🦀 or Team Sloth 🦥? If you're feeling more like Team StruggleBus 🚍 then you should check out the new Flip Your Grip workshop recording on my website! Use code INSTA for 20% off and get it while it's on sale fpr the next 24 hours only...

08/19/2025

I made this first picture to answer a question on reddit earlier, and liked it so much I figured I'd post it here too! While there is nothing wrong with rounding your back in a forward fold to reach your hands to the floor (our bodies were designed to do that!), when working on hamstring flexibility specifically, we often cue "keep the back flat" to help maximize the stretch. When we let the back round, often that leads to stretching deeper by stretching the *back* more while the pelvis stays in the same position (and therefore the hamstrings don't get any extra stretch). But when we take back rounding out of the equation, the forward fold action HAS to come from tilting the pelvis forwards, which will pull on the hamstrings into a deeper stretch! Here are some suggestions for helping build that awareness to ensure the stretching action is happening in your hamstrings, instead of in your back. And if you find this way more challenging, stay tuned for later this week where I'll offer some drill recommendations to help build the hamstring flexibility and hip flexor and back strength (so many things!) that go into being able to forward fold deeper while keeping the back flat.

07/27/2025

Crunched for time? Here's a great base backbending routine you can tailor to your own training needs! While I'm an advocate for slightly longer training sessions, sometimes you only have 10 minutes you can squeeze in (and you can always add more drills better suited to YOUR focus areas to this base to make this routine longer!). Check out the latest blog post on The Bendy Blog for detailed how-tos, progressions and regression for each of these drills (as with most flexibility training, there's often more "engagement" going on than meets the eye...).
Happy bending!

07/07/2025

Here are 3 drills from this morning's 30 min flexibility class on "front splits and toe point" - while doing dedicated ankle and foot strengtheners are super helpful for folks looking for a flatter (or even curvier!) toe point, if you're looking for a higher volume of training for your ankle flexibility you can sneak in some additional stretches and strengtheners to other drills you're probably already doing. Here are 3 front split drills that are great in their own right, and how to add a toe point focus to make them even more challenging.
P.S. if you want more help with working on your point, I have a whole blog post with more recommended drills on my blog, as well as a 30 min follow-along recorded workshop (different from this morning's front split class, the workshop focuses on toe point and knee strength for nicer "lines")

12/24/2023

Happy holidays! 🎄❄️🌟🦴🐾🧘‍♀️
(We don’t have space in our apartment for a Christmas tree, so Festive Pelvis Presley was our stand in this year…)

12/12/2023

One of my favorite active back & shoulder flexibility drills - "Backbend-y Good Mornings"

Bodyweight good mornings (https://www.daniwinksflexibility.com/flexopedia/good-mornings-hamstring-stretch) are one of my favorite active hamstring flexibilit...

11/28/2023

As a follow up to some of my favorite flexy educational Instagram accounts to follow, here’s a list of some of my favorite YOUTUBE accounts that have been super helpful as I’ve been trying to learn more about flexibility anatomy & kinesiology. I couldn’t fit the whole list in this Insta post, so check out today’s post on the Bendy Blog on my website for a bigger list, including links to some neat videos.
Check ‘em out!

11/22/2023

It’s Thanksgiving week here in the US, a time where we stuff our faces with delicious food (for me that means consuming my body weight in mashed potatoes), as well as reflecting on things we are thankful for. I thought it would be neat to use this week to share some of the most impactful resources I’ve found along my flexibility training journey so hopefully you can find some new instructors, books, podcasts, etc to help YOU continue your education as well!
Today’s post is all about flexy educators with super helpful Insta accounts that I would 1000% recommend you check out and follow.

10/10/2023

Eeeeeee it’s official! I’ll be hosting a whole day of workshops at while I’m in Atlanta later this month. Swipe to check out the topics (there are workshops for all sorts of levels of students, not just super bendy folks). Workshops cap at 10 students (and the contortion one is limited to 8), so sign up to save your space!
Got questions about any of these workshops? Let me know in the comments below.

08/11/2023

Today in Mixed-Levels Backbending we worked on King Pigeon (a common request!), which is a great example of a pose that utilizes full “backbending chain” flexibility: from the front of our thighs and hips (hip flexors and quads), to our low back, upper back, neck, and shoulders. On one hand, that means you could work on EVERYTHING to try and go deeper in your KP. OR you could lean into areas where you are already strong/flexy and instead focus on the tightest/most-challenging areas to really target your training. Here are some examples of how to take a look at your KP attempt and break down: where are the opportunities for improvement?
So what area is tightest in your king pigeon? Where is your challenge area you want to work on a bit more? Let me know in the comments!
P.S. if you want a copy of the class recording where we worked on all these areas, you can message me to get a copy for $20 USD