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Members talking together after a class

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Training notes from the floor

Coaching tips, member stories and the thinking behind how we programme. Written by the people who coach here.

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Your anatomy isn’t what’s stopping your flexibility progress, but it will shape your journey—part 1 Hip inclination.

Anatomical Variations Vs Splits - Part 1 Hip Inclination

Your anatomy isn’t what’s stopping your flexibility progress, but it will shape your journey—part 1 Hip inclination.

anatomical-variations-vs-splits-part-1-hip-inclination

AirSpace has been helping clients reach their flexibility goals for nearly ten years. Learn more about their training options.

Understanding Airspace Flexibility Training, Coaching and Development Options

AirSpace has been helping clients reach their flexibility goals for nearly ten years. Learn more about their training options.

understanding-airspace-flexibility-training-coaching-and-development-options

Despite physiological changes that reduce joint range and tissue extensibility, we can improve flexibility as we age.

Flexibility Across the Lifespan

Despite physiological changes that reduce joint range and tissue extensibility, we can improve flexibility as we age.

flexibility-across-the-lifespan

What you expect matters. A lack of belief in your ability to achieve your flexibility goal will hold you back.

Expect yourself Flexible

What you expect matters. A lack of belief in your ability to achieve your flexibility goal will hold you back.

expect-yourself-flexible

If you are managing your own conditioning training you are likely to be making some of these six common mistakes.

Conditioning Mistakes - Artistic-Athletes

If you are managing your own conditioning training you are likely to be making some of these six common mistakes.

conditioning-mistakes-artistic-athletes

It can be beneficial to start training oversplits before you achieve a flat split.

Am I ready to oversplit? - Front splits

It can be beneficial to start training oversplits before you achieve a flat split.

am-i-ready-to-over-split-front-splits

Hint. If you know what oversplits are, you are probably ready.

Am I ready to oversplit?

Hint. If you know what oversplits are, you are probably ready.

am-i-ready-to-oversplit

Considerations for inclusive, safe and meaningful flexibility training for neurodivergent people.

Neurodivergents and Flexibility Training - Part 3

Considerations for inclusive, safe and meaningful flexibility training for neurodivergent people.

neurodivergents-and-flexibility-training-part-3

There are two types of isometric (static) muscle contractions and they both have benefits in performance training and rehab.

Two Types of Isometrics!?

There are two types of isometric (static) muscle contractions and they both have benefits in performance training and rehab.

two-types-of-isometrics

Considerations for inclusive, safe and meaningful flexibility training for neurodivergent people.

Neurodivergents and Flexibility Training - Part 2

Considerations for inclusive, safe and meaningful flexibility training for neurodivergent people.

neurodivergents-and-flexibility-training-part-2

Considerations for inclusive, safe and meaningful flexibility training for neurodivergent people.

Neurodivergents and Flexibility Training - Part 1

Considerations for inclusive, safe and meaningful flexibility training for neurodivergent people.

neurodiversity-and-flexibility-training-part-1

Not every set of an exercise has to be taken to form fatigue in strength training and there are positive effects in not doing so.

Resistance Training: To Failure or Not to Failure?

Not every set of an exercise has to be taken to form fatigue in strength training and there are positive effects in not doing so.

resistance-training-to-failure-or-not-to-failure

Too often, rehab lacks focus and meaning, is repetitive, uninspired and not challenging enough.

Rehab Vs Training

Too often, rehab lacks focus and meaning, is repetitive, uninspired and not challenging enough.

rehab-vs-training

A labral tear doesn't always mean surgery, giving up your training or even that you have the answer to your hip pain.

Hip Labral Tears and Flexibility Training Part 2

A labral tear doesn't always mean surgery, giving up your training or even that you have the answer to your hip pain.

hip-labral-tears-and-flexibility-training-part-2

A labral tear doesn't always mean surgery, giving up your training or even that you have the answer to your hip pain.

Hip Labral Tears and Flexibility Training Part 1

A labral tear doesn't always mean surgery, giving up your training or even that you have the answer to your hip pain.

hip-labral-tears-and-flexibility-training-part-1

Voodoo flossing isn't magic but can help reduce the sensitivity of an area to allow a greater tolerance to stretch in the short term.

'Voodoo Flossing' & Flexibility Training

Voodoo flossing isn't magic but can help reduce the sensitivity of an area to allow a greater tolerance to stretch in the short term.

voodoo-flossing-flexibility-training

This series of blogets will examine commonly held flexibility beliefs that miss the mark.

Flexibility Myths Busted - Part 2

This series of blogets will examine commonly held flexibility beliefs that miss the mark.

flexibility-myths-busted-part-2

This series of blogets will examine commonly held flexibility beliefs that miss the mark.

Flexibility Myths Busted - Part 1

This series of blogets will examine commonly held flexibility beliefs that miss the mark.

flexibility-myths-busted-part-1

Get the most out of back bends knowing what to do with your shoulders.

Shoulder biomechanics in back bending - Part 2 Glenohumeral joint

Get the most out of back bends knowing what to do with your shoulders.

shoulder-biomechanics-in-back-bending-part-1-glenohumeral-joint

Pain tolerance and pain sensitivity are different and impact flexibility in different ways.

Pain tolerance Vs Pain sensitivity & Flexibility

Pain tolerance and pain sensitivity are different and impact flexibility in different ways.

pain-tolerance-vs-pain-sensitivity-flexibility

For most people, prioritising consistent, goal-specific flexibility training will impact flexibility more than their cycle.

Does the menstrual cycle influence flexibility?

For most people, prioritising consistent, goal-specific flexibility training will impact flexibility more than their cycle.

does-the-menstrual-cycle-influence-flexibility

Neck pain is common and often doesn't indicate any damage. Learn how to reduce the load on your neck while training callisthenics.

Neck Pain and Callisthenics- Part 2 Neck Loading

Neck pain is common and often doesn't indicate any damage. Learn how to reduce the load on your neck while training callisthenics.

neck-pain-and-callisthenics-part-2-neck-loading

Don't listen to the Kim K's of the world. You won't leave ISO more flexible no matter how hard you work.

Flexibility & ISO

Don't listen to the Kim K's of the world. You won't leave ISO more flexible no matter how hard you work.

flexibility-iso

Neck pain is common and often doesn't indicate any damage. Learn how to manage your neck pain while training callisthenics.

Neck Pain and Callisthenics- Part 1 Neck Pain

Neck pain is common and often doesn't indicate any damage. Learn how to manage your neck pain while training callisthenics.

neck-pain-and-callisthenics-part-1-neck-pain

Pain is nothing to fear. It’s a normal part of life and is one way your body helps you take care of it.

Pain and Covid-19

Pain is nothing to fear. It’s a normal part of life and is one way your body helps you take care of it.

pain-and-covid-19

Tips for getting the most out of flexibility progress pictures

Why Take Flexibility Progress Pictures?

Tips for getting the most out of flexibility progress pictures

why-take-flexibility-progress-pictures

Confused about whether to heat or ice an injury... Read on.

PEACE replaces RICE, so what's LOVE got to do with it?

Confused about whether to heat or ice an injury... Read on.

peace-replaces-rice-so-whats-love-got-to-do-with-it

Rather than suffer in isolation, connect with your physiotherapist via a telehealth consultation and together come up with a plan of action.

Can Physio via Telehealth really help?

Rather than suffer in isolation, connect with your physiotherapist via a telehealth consultation and together come up with a plan of action.

can-physio-via-telehealth-really-help

Unless you recognise the source of your posterior thigh pain, your recovery can be drawn out and suboptimal.

Posterior Thigh Pain Part 4 - Management of tendon pain and injury

Unless you recognise the source of your posterior thigh pain, your recovery can be drawn out and suboptimal.

posterior-thigh-pain-part-4-management-of-tendon-pain-and-injury

Is personal training for you? Here are 8 reasons why one-on-one training may actually be just what you need!

8 Reasons Why Personal Training Might Be For You

Is personal training for you? Here are 8 reasons why one-on-one training may actually be just what you need!

8-reasons-why-personal-training-might-be-for-you

Strength training is an integral part of increasing flexibility and should be part of any training program but tight doesn't mean weak.

Are tight muscles weak muscles?

Strength training is an integral part of increasing flexibility and should be part of any training program but tight doesn't mean weak.

are-tight-muscles-weak-muscles

Here are 5 reasons why you should point your toes during Bodyweight Training!

5 Reasons to Point Your Toes!

Here are 5 reasons why you should point your toes during Bodyweight Training!

5-reasons-to-point-your-toes

Unless you recognise the source of your posterior thigh pain, your recovery can be drawn out and suboptimal.

Posterior Thigh Pain Part 3 - Management of Nerve Pain

Unless you recognise the source of your posterior thigh pain, your recovery can be drawn out and suboptimal.

posterior-thigh-pain-part-3-management-of-nerve-pain

Unless you recognise the source of your posterior thigh pain your recovery can be drawn out and suboptimal.

Posterior Thigh Pain Part 2 - Management of Muscle Pain

Unless you recognise the source of your posterior thigh pain your recovery can be drawn out and suboptimal.

posterior-thigh-pain-part-2-management-of-muscle-pain

Identifying the source of your symptoms can save you years of pain and suboptimal training.

Posterior thigh pain Part 1 ‘What have I done?’

Identifying the source of your symptoms can save you years of pain and suboptimal training.

posterior-thigh-pain-part-1-what-have-i-done

SMART goals are considered the gold standard, but they are just one goal-setting method and may not be the best method for you.

Are SMART Flexibility Goals Setting You Up for Failure?

SMART goals are considered the gold standard, but they are just one goal-setting method and may not be the best method for you.

are-smart-flexibility-goals-setting-you-up-for-failure

While continuing to train when you don’t need to may not seem like such a bad thing, it may reinforce unhelpful beliefs.

Should You Train Flexibility Over the Festive Period?

While continuing to train when you don’t need to may not seem like such a bad thing, it may reinforce unhelpful beliefs.

should-you-train-flexibility-over-the-festive-period

Exercise is an important part of managing mental illness, but you can have too much of a good thing.

Training With ... Mental Illness

Exercise is an important part of managing mental illness, but you can have too much of a good thing.

training-with-mental-illness

Pain itself isn’t dangerous, so there will always be a way to train with it. The tricky part is deciding when it’s in your best interest.

Training With ... Pain

Pain itself isn’t dangerous, so there will always be a way to train with it. The tricky part is deciding when it’s in your best interest.

training-with-pain

‘To train’ should be the default for those with CHCs but an ‘all or nothing’ approach to exercise isn’t helpful either.

Training with ... Chronic Health Conditions

‘To train’ should be the default for those with CHCs but an ‘all or nothing’ approach to exercise isn’t helpful either.

training-with-chronic-health-conditions

Illness isn’t forever. By prioritising recovery, you will return faster than if you push yourself too hard too soon.

Training With ... Illness

Illness isn’t forever. By prioritising recovery, you will return faster than if you push yourself too hard too soon.

training-with-illness

Reducing the influence of unhelpful flexibility thoughts requires conscious effort and practice.

Reframing Unhelpful Flexibility Thoughts

Reducing the influence of unhelpful flexibility thoughts requires conscious effort and practice.

reframing-unhelpful-flexibility-thoughts

Just because a thought is intense, persuasive or repetitive, doesn’t make it true.

Flexibility Related Cognitive Distortions

Just because a thought is intense, persuasive or repetitive, doesn’t make it true.

flexibility-related-cognitive-distortions

Helpful flexibility beliefs support consistent, challenging, safe and mindful flexibility training.

Nurturing Helpful Flexibility Beliefs

Helpful flexibility beliefs support consistent, challenging, safe and mindful flexibility training.

nurturing-helpful-flexibility-beliefs

The process of obtaining consent builds stronger, more productive, and more rewarding coaching relationships.

Consent in Fitness

The process of obtaining consent builds stronger, more productive, and more rewarding coaching relationships.

consent-in-fitness

Helpful flexibility beliefs lead to more productive, consistent and enjoyable training.

What are Helpful Flexibility Beliefs?

Helpful flexibility beliefs lead to more productive, consistent and enjoyable training.

what-are-helpful-flexibility-beliefs

Are your Flexibility Beliefs holding you back?

What are Flexibility Beliefs, and How do they Impact Training?

Are your Flexibility Beliefs holding you back?

what-are-flexibility-beliefs-and-how-do-they-impact-training

There is no one best way to train flexibility. Prioritise working on your weaknesses and what you find most challenging.

AirSpace Flexibility Training Principles

There is no one best way to train flexibility. Prioritise working on your weaknesses and what you find most challenging.

airspace-flexibility-training-principles

Most folks will be able to continue training flexibility throughout their pregnancy, with some modifications.

Pregnancy and Flexibility Training

Most folks will be able to continue training flexibility throughout their pregnancy, with some modifications.

pregnancy-and-flexibility-training

For most people, working to increase back flexibility into extension is no riskier than training other body parts.

Is backbend training dangerous?

For most people, working to increase back flexibility into extension is no riskier than training other body parts.

is-backbend-training-dangerous

Its not your fault you experience pain. Why you shouldn't blame yourself, and why to run if your health professional blames you.

Pain, Blame, Guilt and Shame

Its not your fault you experience pain. Why you shouldn't blame yourself, and why to run if your health professional blames you.

pain-blame-guilt-and-shame

Hard work doesn’t always pay off. Learn when a less is more approach is best when it comes to flexibility training.

When Less is More with Flexibility Training- Part 3- When Performance is Your Priority

Hard work doesn’t always pay off. Learn when a less is more approach is best when it comes to flexibility training.

when-less-is-more-with-flexibility-training-part-3-when-performance-is-your-priority

The truth is, this form of fitness is probably the easiest to maintain and often benefits from having a break.

If I Stop Training Flexibility, Will I Lose It?

The truth is, this form of fitness is probably the easiest to maintain and often benefits from having a break.

if-i-stop-training-flexibility-will-i-lose-it

Hard work doesn’t always pay off. Learn when a less is more approach is best when it comes to flexibility training.

When Less is More with Flexibility Training- Part 2- When you are sick

Hard work doesn’t always pay off. Learn when a less is more approach is best when it comes to flexibility training.

when-less-is-more-with-flexibility-training-part-2-when-you-are-sick

Hard work doesn't always pay off. Learn when a less is more approach is best when it comes to flexibility training.

When Less is More with Flexibility Training- Part 1- Times of Stress and Uncertainty

Hard work doesn't always pay off. Learn when a less is more approach is best when it comes to flexibility training.

when-less-is-more-with-flexibility-training-part-1-times-of-stress-and-uncertainty

Your anatomy isn’t what’s stopping your flexibility progress, but it will shape your journey—part 3 Femoral Joint Rotation.

Anatomical Variations Vs Splits Part 3 Femoral Joint Rotation

Your anatomy isn’t what’s stopping your flexibility progress, but it will shape your journey—part 3 Femoral Joint Rotation.

anatomical-variations-vs-splits-part-3-femoral-joint-rotation

Think pain means you are stretching incorrectly? Read on!

Pain and Stretching

Think pain means you are stretching incorrectly? Read on!

pain-and-stretching

Your anatomy isn’t what’s stopping your flexibility progress, but it will shape your journey—part 2 Acetabular Depth.

Anatomical Variations Vs Splits Part 2- Acetabular Depth

Your anatomy isn’t what’s stopping your flexibility progress, but it will shape your journey—part 2 Acetabular Depth.

anatomical-variations-vs-splits-part-2-acetabular-depth

The most important aspect of SMART goals is how they inform your programming, evaluation and review.

Setting SMART Flexibility Goals

The most important aspect of SMART goals is how they inform your programming, evaluation and review.

setting-smart-flexibility-goals

The decision to strap or brace an injured joint is one that can result in optimal healing OR ongoing pain.

To Brace or not to Brace

The decision to strap or brace an injured joint is one that can result in optimal healing OR ongoing pain.

to-brace-or-not-to-brace

There are risks associated with any form of exercise, but less risk than inactivity.

Stretching and Injury Risk

There are risks associated with any form of exercise, but less risk than inactivity.

stretching-and-injury-risk

You deserve better than to be told ‘don’t do that or ‘just rest’ because a physio doesn’t know better.

Finding the Right Physio as a Pole Dancer

You deserve better than to be told ‘don’t do that or ‘just rest’ because a physio doesn’t know better.

finding-the-right-physio-as-a-pole-dancer

Recovery from tendon overuse injuries usually takes months and requires active rehabilitation - not rest.

When rest isn’t best - Tendon overuse injuries

Recovery from tendon overuse injuries usually takes months and requires active rehabilitation - not rest.

when-rest-isnt-best-tendon-overuse-injuries

Exercise has a significant role in managing pain, but the link is not as direct as most people think.

Exercise is to Pain Relief as Money is to Happiness

Exercise has a significant role in managing pain, but the link is not as direct as most people think.

exercise-is-to-pain-relief-as-money-is-to-happiness

There is no magic to progress when it comes to flexibility. Usually, when you feel 'stuck', there is a simple, easily correctable reason.

Common Reasons for a Plateau in Flexibility

There is no magic to progress when it comes to flexibility. Usually, when you feel 'stuck', there is a simple, easily correctable reason.

common-reasons-for-a-plateau-in-flexibility

Sitting is causing your pain, but your posture probably isn't to blame.

Your Sitting Posture Isn't the Problem

Sitting is causing your pain, but your posture probably isn't to blame.

your-sitting-posture-isnt-the-problem

Stretching is safer than a lot of other forms of exercise, but injuries happen. Learn to listen to your body to reduce your risk of injury.

Factors Increasing Risk Training Flexibility

Stretching is safer than a lot of other forms of exercise, but injuries happen. Learn to listen to your body to reduce your risk of injury.

factors-increasing-risk-training-flexibility

Manual therapy techniques such as massage, cupping, and dry needling all work in similar ways but can they increase our flexibility?

Can manual therapy increase flexibility?

Manual therapy techniques such as massage, cupping, and dry needling all work in similar ways but can they increase our flexibility?

can-manual-therapy-increase-flexibility

99% of us LOVE a good massage, so why don't we do it more often?

Introducing the AirSpace Massage Club

99% of us LOVE a good massage, so why don't we do it more often?

introducing-the-airspace-massage-club

Getting a massage when you pull up sore or wake up with a stiff neck can be really helpful, but did you know about these other benefits?

6 Benefits of Regular Massage

Getting a massage when you pull up sore or wake up with a stiff neck can be really helpful, but did you know about these other benefits?

6-benefits-of-regular-massage

“WHAT’S THE TRICK TO DOING A HANDSTAND?” This is a question I have been asked a thousand times in one variation or another. I have even been asked, “How many push-ups do you have t

The “trick” to Handstands

“WHAT’S THE TRICK TO DOING A HANDSTAND?” This is a question I have been asked a thousand times in one variation or another. I have even been asked, “How many push-ups do you have t

the-trick-to-handstands

One of the core ideas we have built our studio on is to deliver highly technical material in a group class setting while still getting fit and having fun! We knew it was possible –

What are Skill Coaching Sessions?

One of the core ideas we have built our studio on is to deliver highly technical material in a group class setting while still getting fit and having fun! We knew it was possible –

what-are-skill-coaching-sessions

These might surprise you.

Things I'd tell you as a physiotherapist and flexibility coach that might be controversial…

These might surprise you.

things-id-tell-you-as-a-physiotherapist-and-flexibility-coach-that-might-be-controversial-7bd1b

Take comfort in these.

Things I'd tell you as a physiotherapist and flexibility coach that you might find reassuring…

Take comfort in these.

things-id-tell-you-as-a-physiotherapist-and-flexibility-coach-that-you-might-find-reassuring

These might surprise you.

Things I'd tell you as a physiotherapist and flexibility coach that might be controversial…

These might surprise you.

things-id-tell-you-as-a-physiotherapist-and-flexibility-coach-that-might-be-controversial-c7396

A few hard truths.

Things I'd tell you as a physiotherapist and flexibility coach if I wasn't afraid to hurt your feelings…

A few hard truths.

things-id-tell-you-as-a-physiotherapist-and-flexibility-coach-if-i-wasnt-afraid-to-hurt-your-feelings-7f3e9

Hamstring tears are one of the most common injuries sustained by artistic athletes, but they require special management.

Not All Hamstring Injuries Are the Same

Hamstring tears are one of the most common injuries sustained by artistic athletes, but they require special management.

not-all-hamstring-injuries-are-the-same-6a830

These might surprise you.

Things I'd tell you as a physiotherapist and flexibility coach that might be controversial…

These might surprise you.

things-id-tell-you-as-a-physiotherapist-and-flexibility-coach-that-might-be-controversial

A few hard truths.

Things I'd tell you as a physiotherapist and flexibility coach if I wasn't afraid to hurt your feelings…

A few hard truths.

things-id-tell-you-as-a-physiotherapist-and-flexibility-coach-if-i-wasnt-afraid-to-hurt-your-feelings

Hamstring tears are one of the most common injuries sustained by artistic athletes, but they require special management.

Not All Hamstring Injuries Are the Same

Hamstring tears are one of the most common injuries sustained by artistic athletes, but they require special management.

not-all-hamstring-injuries-are-the-same

Goal setting isn't one size fits all. How you ‘set’ your flexibility goals can influence your likelihood of achieving them.

Flexibility Goal Setting for Success

Goal setting isn't one size fits all. How you ‘set’ your flexibility goals can influence your likelihood of achieving them.

flexibility-goal-setting-for-success

Once you are ready to train, anything extra in your warm-up is just using resources that would be better spent elsewhere.

Optimise your Pole Warm-up during Comp Training

Once you are ready to train, anything extra in your warm-up is just using resources that would be better spent elsewhere.

optimise-your-pole-warm-up-during-comp-training

If you are feeling less motivated, you are not alone.

How are your New Year's flexibility goals going?

If you are feeling less motivated, you are not alone.

how-are-your-new-years-flexibility-goals-going

Is rigid thinking/behaviour limiting your flexibility progress?

Psychological flexibility for physical flexibility- Part 3-Acceptance

Is rigid thinking/behaviour limiting your flexibility progress?

psychological-flexibility-for-physical-flexibility-part-3-acceptance

Is rigid thinking/behaviour limiting your flexibility progress?

Psychological flexibility for physical flexibility- Part 2- Calming for Stretch

Is rigid thinking/behaviour limiting your flexibility progress?

psychological-flexibility-for-physical-flexibility-part-2-calming-for-stretch

Is rigid thinking/behaviour limiting your flexibility progress?

Psychological flexibility for physical flexibility

Is rigid thinking/behaviour limiting your flexibility progress?

psychological-flexibility-for-physical-flexibility

A productive coaching relationship built on mutual trust and empathy improves flexibility progress.

Trust, Empathy and Pain Training Flexibility

A productive coaching relationship built on mutual trust and empathy improves flexibility progress.

trust-empathy-and-pain-training-flexibility

Get the most out of backbends by knowing what to do with your shoulders.

Shoulder biomechanics in back bending - Part 1 Scapulothoracic joint

Get the most out of backbends by knowing what to do with your shoulders.

shoulder-biomechanics-in-back-bending-part-1-scapulothoracic-joint

Not sure about Group Classes? Here are 8 things to consider when deciding if they're right for you!

8 Reasons why Group Classes might be for you

Not sure about Group Classes? Here are 8 things to consider when deciding if they're right for you!

8-reasons-why-group-classes-might-be-for-you

A therapeutic alliance is the positive social connection fostered between client and facilitator, leading to improved outcomes.

What is a Theraputic Alliance and Why Does It Matter?

A therapeutic alliance is the positive social connection fostered between client and facilitator, leading to improved outcomes.

what-is-a-theraputic-alliance-and-why-does-it-matter

While you can't eat yourself flexi, a sensible, balanced diet can optimise your training efforts.

Nutrition for flexibility

While you can't eat yourself flexi, a sensible, balanced diet can optimise your training efforts.

nutrition-for-flexibility

It's a myth that it’s dangerous to load joints that hyper-extend, but we need to clear up some points in order to talk about this sensibly.

Loading Joints that Hyper-extend

It's a myth that it’s dangerous to load joints that hyper-extend, but we need to clear up some points in order to talk about this sensibly.

loading-joints-that-hyper-extend

I think I'm injured. What should I do now?

Have I Injured Myself Stretching?

I think I'm injured. What should I do now?

have-i-injured-myself-stretching

Do passive stretches deserve their bad wrap, and how valid is the term anyway?

What's wrong with 'passive stretching'?

Do passive stretches deserve their bad wrap, and how valid is the term anyway?

whats-wrong-with-passive-stretching

Maybe you haven’t actually asked yourself this question. Maybe you have always eaten well, or maybe you don’t care to eat well. Or maybe you decided once that you’d eat better, and

Why Is This “Dieting” Thing So Hard?

Maybe you haven’t actually asked yourself this question. Maybe you have always eaten well, or maybe you don’t care to eat well. Or maybe you decided once that you’d eat better, and

why-is-this-dieting-thing-so-hard

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