Bend With Jess

Bend With Jess Jessica Frances Köhler is a multi-talented performer and coach whose approach to contortion and fle

30/05/2026

Do this before you stretch or start your flexibility training! 🔥

If you’re looking for an easy way to incorporate cardio into your week, adding just 5–20 minutes of dynamic cardio before your flexibility training is one of the most effective times to do it 👏🏽

Not only will your body feel warmer, more prepared, and ready to move deeper into your stretches, but the increased circulation can help you settle into your range more comfortably and efficiently.

Try working through some of the exercises in this carousel using 30-second intervals, taking breaks whenever you need them.

My favorite structure looks like this 👇🏽

👉🏽 Choose 3 exercises
👉🏽 Perform each for 30 seconds
👉🏽 Repeat that circuit 3 times
👉🏽 Take a short break
👉🏽 Complete 3–4 total rounds depending on how much time and energy you have that day (switch up the exercises as you need to!)

Remember, the goal isn’t to exhaust yourself before stretching 🙆‍♀️ It’s simply to raise your body temperature, increase blood flow, and prepare your joints and muscles for the work ahead 🤤

Want guided flexibility training to follow along with? Join my Patreon for live and on-demand stretch and flexibility classes.

And if you’re joining a class, pick a couple of these exercises to do beforehand if you really want to arrive feeling warm, ready, and moving your best ♥️

29/05/2026

Here’s a warm up for your next flex pole trick ♥️🤭

Using flexibility on the pole isn’t quite the same as doing tricks on the ground, but there are definitely some similarities if you understand how to access extension and bends from various parts of your body 💭

In this trick back leg extension requires end range quad strength, and this extension is assisted by an open splits and a warm and open back ♥️

Try your standing split extension on the floor first to understand the range you might be able to access on the pole and how straight you can get that leg in your libellula🤭

28/05/2026

Build stronger and deeper bridges with these variations 🧡 we explored these and many more in our recent 4 week Bridge Progressions series on my Patreon 👉🏽 recordings of these classes are now available on my Patreon page 👀🤭

Which one is your favorite? I’m a sucker for the Banded Hip bridge 🤤👌🏾

26/05/2026

Three juicy upper back tips 🤤 you are welcome! 👏🏽🤭

Upper back openers are super important for comfortable and deeper backbends 👀🙇🏽 and these tips will help you make the most of opening your upper / thoracic spine 🤭👌🏾

Enjoy! ♥️

26/05/2026

We worked on backwards walkovers 🎉 in my recent 4-week online Bridge Progressions Series ♥️👉🏽 These classes are now available in my Patreon on-demand library (!!) 😍

This series was SO much fun, and I’m honestly almost sad it’s over 🥹 Watching everyone progress over these four weeks was incredibly rewarding. There were modifications and drills for all different levels — whether you’re actively working on your walkovers or building the strength, mobility, and foundations that make walkovers possible.

If you’ve been wanting to improve your bridges, shoulder flexibility, active compression, control, and confidence upside down… this series is for you ♥️

You can access the full series anytime through my Patreon on-demand library, or join my live Monday backbend classes via my website. We have way too much fun on the mat training all things backbends and flexibility♥️

22/05/2026

Suddenly all the tricks you saved started making sense… 🤭

Turns out split training isn’t just about getting flat in your splits 😉… it’s about what you can DO with your splits (or at least, I believe that’s where so much of the fun is… 😜👌🏾)

The more you work on flexibility, active mobility, strength, and control — the more shapes, lines, tricks, and transitions start opening up everywhere else too 👏🏽

Leg scales. Needle scales. Pole tricks. Extensions. Backbends. Cleaner lines. Better movement quality.

Your body starts MOVING differently 👏🏽

And honestly? That’s the fun part.

Save this as your reminder to keep training your flexibility ♥️

21/05/2026

Unlock your front splits in a way that actually feels strong, supported, and sustainable 👏🏽
These are just some of the current front split classes available inside my Bend With Jess Patreon library 🤭🥨

👉🏽From active mobility and drills, to deep release work and oversplit progressions — there’s something for every level and every body ♥️

Sign up to become a member and get instant access to the full class library today ♥️

Or join me live every Wednesday at 6pm SAST for our weekly splits classes via my website 🌍

Your splits journey doesn’t need to feel frustrating — join my live classes or class recordings to engage in training that has direction, intention and that will leave you feeling seriously good in your body! ♥️

20/05/2026

Comment “Glutes” below 👇🏽 and I’ll send you the free video! 🤭🍑

I made a free 10 minute follow-along to help you release your glutes whenever you need to 🤤👏🏽

If your glutes have been feeling tight, overworked, stiff or just straight up unhappy lately… this one’s for you 😮‍💨…

This sequence is designed to help you unlock tension, create space through the hips and glutes, and leave your body feeling SO much better ♥️

These kinds of quick express videos — plus a full library of mobility, flexibility and release sessions — are all included in my Express Patreon membership 😍

If you’re too busy for longer classes 😮‍💨 this membership option is exactly what you need to keep your body feeling free, mobile, flexible and taken care of 👏🏽

👉🏽 Check out my Express Patreon Membership via my website under ‘Become a Member’ ♥️

What better way to love on your body this month? 🤎And if you can’t join live — my recording library is there whenever yo...
04/02/2026

What better way to love on your body this month? 🤎
And if you can’t join live — my recording library is there whenever you need it ♥️

If you haven’t heard: I’m getting married this month 💍😍!! So I am hosting a whole bunch of bonus live classes this week and next week 👀

Class recordings will be posted weekly to my Patreon throughout the month, even when I am away on honeymoon 😉🌴 so you feel supported throughout the month with new content every week ♥️

Memberships start at $19 per month ♥️
If you’re already a member, I so look forward to loving together again soon ♥️!

A moment for this incredible mamacita 👏🏽😻 look at all the progress you’ve made 👏🏽💕 a true example of consistent, weekly...
17/05/2024

A moment for this incredible mamacita 👏🏽😻

look at all the progress you’ve made 👏🏽💕 a true example of consistent, weekly commitment to flexibility training 🫶🏽

To some, 2 years may seem like a long time, but the truth is that improving your flexibility simply requires consistent, steady commitment — just showing up to your classes weekly, embracing the process, and letting your body take the time it needs to adapt will = progress 👏🏽

This is the value of signing up for weekly group classes: consistency, accountability, feedback and CORRECTIONS, so your body can progress steadily without being interrupted by lack of motivation or inspiration 👏🏽

Proud of you — and your presence in the weekly group classes and our virtual community is so valued ❤️

Onwards and upwards! 😍

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