How I Stay Injury-Free with Flexibility Training: Strength + Mobility Secrets!

As an aerialist and flexibility instructor, I know this truth better than anyone: you don’t get flexible just by stretching — you get strong in your flexibility.
Passive stretching has its place, but it’s active flexibility and strength that keep me performing at my best, pain-free. If you want to train hard without breaking down your body, read on — I’m sharing my injury-prevention toolkit, including the exact gear I use to support safe, sustainable flexibility training.
🧠 Why Strength is the Key to Safe Flexibility
We’ve all seen someone drop into the splits but then struggle to lift their leg off the floor. That’s passive flexibility — and it’s a one-way ticket to injury if you’re not also training the strength to control it.
In aerial, contortion, pole, and even dance, we need control, not just range. That’s why my flexibility sessions always involve:
Active end-range work
Eccentric strength training
Joint prep and dynamic warmups
Targeted muscle activation

Let’s break it down.

🔥 1. Warm Up With Strength-Based Mobility
Forget static holds in a cold room. I warm up by getting muscles firing, especially the ones that stabilize hips, shoulders, and spine.
My go-to warm-up gear:
Mini Resistance Bands – For glute and shoulder activation
Sliders – Great for active hamstring and core engagement
Ankle Weights (1–3 lbs) – I use these during kicks and leg lifts to build range with control
Tip: Use banded bridges, active shoulder rolls, and dynamic hamstring work before stretching. Activate first, then lengthen.


💪 2. Train Flexibility Like Strength
For every passive stretch I do, I train its active counterpart.
Example: In front splits? I’ll hold active hamstring lifts or loaded pike compressions.
Deep backbend day? I balance it with active spinal extensions and glute work.
Here’s the gear that supports that:
Yoga Blocks – I use them for lifted hamstring drills and compression work
Stretch Strap with Loops – Helps control movement into and out of range
Dumbbells or Kettlebells – Loaded stretches build resilience and tendon strength
Bottom line: The goal isn’t just more range — it’s owning your range.


🌀 3. Include Eccentric & Isometric Strength
When you slowly lower into a range (eccentric) or hold at end range (isometric), you teach your body that it’s safe there. That’s how you prevent pulls, strains, and instability.
I program:
Slow negatives (e.g., controlled front kicks)
End-range holds (like active splits or hollowback drills)
Isometric glute and core work to stabilize deep bends
Tools I use here:
Weighted Balls or Light Sandbags – I balance these on legs or hands during holds
Core Trainer Ab Wheels – Great for building hollow body strength for aerial


💆 4. Recovery That Keeps Up With Your Training
The stronger your training, the more intentional your recovery has to be.
I use:
Massage Gun – Hits deep tissue after heavy sessions
Foam Roller – For daily fascia release
Electrolyte Powder – Keeps me hydrated and cramp-free during double training days
Active flexibility training is intense — recovery is non-negotiable if you want long-term gains.


💊 5. Joint Support from the Inside Out
You can’t build strength in your range if your joints aren’t healthy. Here's what I’ve found helpful (after doing my own research):
Collagen Peptides – Supports tendons and ligaments
Turmeric + Magnesium – Reduces inflammation and supports recovery
Joint Support Braces – I wear these occasionally during overload drills or when working through a previous injury.

⚠️ Always consult your doc or physio before starting supplements.


💡 Final Words: Strong Is Flexible
If you’re serious about flexibility and want to stay injury-free, focus on strength. Period. The safest aerialists/contortionists I know are also the strongest in their range — not the most passive.
My best advice? Treat your flexibility training like strength training:

✅ Warm up dynamically
✅ Strengthen the range you gain
✅ Recover like an athlete

All the gear I’ve linked above are tools I actually use and love — if you shop using my affiliate links, I may earn a small commission (at no cost to you), which helps me keep creating and sharing content like this. 🙌
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Train smart, stretch strong — and stay flying high. 💫

Check out the video below for one of my fave pre stretch strengthening routines: