How to Do the Bend Back: 6 Steps (with Photo) - tips

Video: Get your Backbend! Stretches for Backbend Flexibility

Content

Advice
Warning
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Warm-up before stretching to help blood circulation with hand-lifting, rope skipping.
Ankle rotation. Sit down, holding your ankle with one hand, while the other spinning your foot or even drawing letters with your feet. Be sure to stretch the muscles evenly across both ankle joints.
Rotate the wrist. Extend one hand with palms facing far, using the other hand to pull fingers back with just enough force. Then do the same with the other hand. The next step is to hold one wrist with the other, rotate the wrist you are holding, and repeat.
Stretch your back muscles. Stretching the back muscles is the most important stretching action. You should stretch your back muscles with a few simple yoga poses, such as camel pose, bow pose, or cobra.

Do a bridge pose. Before you can do the backbend, you must be able to do the bridge pose. Practicing this pose also takes time, so it takes a while from the bridge to the backbend. To avoid getting hurt, you should patiently practice the bridge posture well before proceeding. Here are a few simple steps to do this pose:

Lie on the floor or a comfortable exercise mat. Stand firmly on the ground and bend your knees at a 90 degree angle.
Place your palms on the sides of your head. Your fingers should be facing your legs, just like your wrist muscles stretch in the beginning.
Point your elbows toward the ceiling.
When you are in position, gently push your hands to the ground while keeping your arms and legs steady. Push both hands at the same time with the same force.
Push until your arms are straight and your legs are only slightly bent. Your gaze should now be directed between your hands.
You should apply force with the pads near the fingertips along with the palms and remove the pressure on your wrists.
Stay in this relaxed, comfortable position for at least 10 seconds, then lower gently when you're ready. Do this pose a few more times, but be sure to rest between reps so you don't put too much pressure on your back and elbows. Be sure not to push yourself too hard when stretching your muscles, as even these movements can damage your bones and joints.

Do a back recline against a wall. Once you've mastered the bridge pose, you're ready to try a backbend against the wall. This is based on the actual backbend you will do, but it will help and give you confidence before entering the actual move. Here's how to do it:

Stand with your back against a solid wall. Stand a bit away or close to the wall depending on whether you are comfortable touching the wall comfortably.
The legs should be wider than shoulder-width apart.
Bring arms to ear level.
Slowly bend your back and look at the wall behind you.
Touch the wall with the palm of your hand, and move your hand down until you reach the floor and are in a backbend position.
Slowly lower your body.

Take the last step before you do the backbend yourself. Once you have mastered the bridge position and your back back against the wall, you are almost ready to do the backbend yourself. Before taking the final step, there are a few things you should do:

Practice doing half-backs on a raised surface, be it a bed or sofa. Then, you only have to bend in half and you will get a better sense of what it really is to do.
Try to do a backbend against a wall, but don't cling to the wall in a hurry when you fall back. Instead, try to fall back a little more each time before you touch the wall so you can do the whole move without leaning against the wall.
When you are ready to do your backbend, you should always have someone to help you. The helper should support one arm behind your back and one arm on the side as you lower yourself to the ground.

Do the body bend yourself. Once you've mastered all the techniques needed to perform a backbend with a support person, you're ready to do it yourself. All you have to do is just repeat against the wall but with a little change. Here's how:

Stand upright with your feet wider than your shoulders.
Raise your hands above your head and bring your palms up towards the ceiling. Fingers pointing behind you.
Slowly bend back and push your thighs forward. Make sure your hands are locked when moving to the floor.
When you touch the floor, rest your hands and keep your feet steady, and you will be able to see through your arms.
Hold the fall position for a few seconds or as long as you feel comfortable, then lower your torso to the ground. After you are done with this movement, remember to relax your muscles.

After you have mastered the move down to create a bridge, try to straighten yourself up again. Be careful not to hurt your back though. advertisement

Advice

Stretch regularly to increase your flexibility and help you perform better backbends.
The fear of falling can stop you, so be sure not to drop immediately and your hands will support you.
If you are a beginner, hold your legs farther and lower and you should be able to do this.
Use a cushion underneath in case you fall, it will help protect your head and other body parts.
If you want the best results, exercise regularly and you will do it faster over time.
Extend your legs wide to help lower your body. When you do better, you can move your legs closer together.
To make your back more flexible, do a banana tree planting move then let your back slide down until it is bent.
If any part of your body is sore after stretching, stretch until you no longer feel pain.
Try a hot bath first, relaxing, maybe drinking a cup of hot coffee. This will help loosen the muscles so that you can bend your body more easily.
Never start without a support person.
Don't forget that people doing backbend on TV are mostly professionals.
Don't do the backbend if you don't exercise much.

Warning

Supervision is always required, especially if you are doing a backbend for the first time. Doing this the wrong way can cause spine and neck injuries.
If you start to experience dizziness after a backbend, stop, rest, and drink some water.
It is best not to eat or drink too much for at least 2-3 (4-5 hours) hours before doing the backbend.
If you practice outdoors, do it on the grass, not on the cement floor.
Remember that backbend isn't a party fun. Don't show it off in front of a large group of friends because you won't have the patience and concentration needed for this move.
Lock your elbow tightly or your head could crash.
Make sure you can hold the bridge for about 20 seconds before doing the backbend, otherwise you may have serious back and wrist injuries.
Be sure to have someone help you when you do the backbend for the first time, otherwise you could be seriously injured from performing the wrong move.
Make sure you do not experience any injuries, because if so then nothing fun.