Want to learn how to do a backbend but..?

Okay so I’m & I want to learn how to do a backbend from a standing position. It seems simple and all, just standing there leaning backwards into a bridge form, but my back/spince seems to tense up.. Almost like every vertebrae is crunching together or something.. Does this mean I’m unflexible & need to work more on flexibility before I try? Or should I just avoid trying to do this stretch? I have to add that I have mild back pain once in a while.

Answer
? Favorite Answer

  • Try these, if you aren’t flexible naturally, you have to work on it.

    Back flexibility—

    a) Stand in front of a blank wall or closed door, face away from the wall and lean back until you can touch the wall. Slowly start to walk your hands down the wall (if you need to adjust how far you are from the wall, now would be a good time). DO NOT try to go all the way the first time, you will hurt yourself unless you already have a flexible back. Each time you do it try to get a little farther and once you reach the ground start to hold the position before coming back up. This is the bridge or backbend position you are achieving. http://kittyscott.shutterfly.com/ (yes that is me)

    b) You can also try to reach a backbend by lying on your back and pushing up into it. Once you have learned how to get into the position, hold it for longer and longer periods of time.

    c) As you feel more comfortable you can attempt to fall into the backbend from a standing position; USE A SPOTTER for the first few times or until you feel confident enough to try without one. Lean back with your upper body as far as you can, but do not put your arms out yet. As you go back try to spot the ground, as you spot it or just before you can see it reach back with your arms to help you finish getting to the ground. Either collapse to the ground or try to stand back up from it.

    See also  Everything to know about beginner ballet?

    d) Once you get good at doing that you can progress to a back walkover by raising a leg slightly as you go back and kicking over quickly after hitting the backbend to finish standing up.

    ) Basket or bird’s nest stretch—Lie on your stomach and grab your feet behind you. Pull up towards your head and the ceiling. Your goal is to get your legs as close to your head as you can.

    ) Sit on the floor with your legs straight out in front of you. Rock back so that you lie on your back, while keeping your legs straight stick your legs up vertically so you are on your shoulders with your legs in the air. Hold it as long as you can. Keep your arms either on your back for support or if you feel that you can do it put your hands on the ground next to you. Either come out of it by rolling back into the sitting position or try to touch your legs on the ground beyond your head. Hold it and then release going all the way back to the sitting position with a stop at the vertical leg position if you want to.

    ) Standing and sitting pike stretch, cobra, kick your legs up while lying on your stomach, just lean back while standing up, lean forward until you have a flat back and then lean back as far as you can.

    ) One last stretch which will help your splits (and your arabesque penchee). You will need to find a blank spot on a wall and grab a chair. Now facing away from the wall and holding onto the chair for support, take a leg and slide it up the wall like you are going into splits. Hold it for as long as possible then switch legs. Try to keep your legs straight. As you work the stretch move the chair closer to the wall until you are touching the wall in a vertical split.

    http://www.whyiexercise.com/images/back.strengthen…

    http://www.whyiexercise.com/images/back.stretching…

    See also  Requirements for pointe shoes?
  • Other Related Questions

    WhAt ShOuLd I nAmE mY cHaRaCtErS?

    Answers Favorite AnswerNaming a character should feel like a parent naming their children. You wouldn't give that task to anyone else (least of all strangers). I'm guessing you don't feel that strongly about your story.. Jane Jennings. Mr. Wang. Bill Harting. Landon . Rachel . Charlie Lincoln. Ethan. Jane Jones, Jissle, Jankles, Jeels, Joles, Jamago,James. (I made all of these, other than Jones & James, up xD). Mr. Barker, Mr. James, Mr. Hudson, Mr. Lang.. Reg, Benson, Jacob, Kane.. Daniel, Sam, Aaron, Cameron, Justin.. Belle, Wella, Susie, Anne.. Cameron, Justin, Ben, Nathan, John, Jonathan.. Harold, Ken, Quinn, Samuel, Dan, Brad. Hope I helped! I do know I re-used the names, sorry they just fit with the description. :)Source(s): My brain.

    Whether attitude depends life experience or your life experience constitutes your attitude ?

    Answers Favorite AnswerGood question. Attitude is the base. Attitude helps in engaging in action, which builds experience, experience in turn enriches the basic attitude and people become more experience and so on.Life experiences form the person you are today of which your attitude is a reflection. Life experience is good and bad meaning your attitude can reflection of specific recent or recurring events. Both to your question because attitude depends on also how you deal with random events that occur.I think, Natural Attitude,Taking the Coaching with the Experiences, and Dancing Accordingly, with the Changing STEPS, with the Better Dance or with the Worst Dance Steps, Depending on the Personal Attitude of the Understanding of the DANCES.Attitude comes down to thinking and belief choices Balaji.Good Luck.Best Wishes.Mars Mission Soon In A Galaxy Near Yours..Source(s):Studies..Sure it can. I could handiest feel down for a whilst, but after the clouds are cleared, i'll proceed my existence as natural. I no longer dwell in the past dangerous expertise, as an alternative be taught from it. The sector is giant, so why stay at that one factor and not moving on. I is also equipped to experience something quality.It is like asking "what was first, Read more

    Which is the more important legacy for Classical Athens, the democracy or philosophy?
    See also  HELP BALLET questions!!!!!?

    Which is the more important legacy for Classical Athens, the democracy or philosophy? Why? Which legacy had the greatest influence on western culture?Democracy by far. Nowadays everybody favors democracy it seems (save a tiny but growing minority of enlightened people) but few even heard of Plato, Aristotle etc.Its democracy made an impact on the Western Culture. Its values and philosophy of Plato and Aristotle had influenced the world and particularly the theory of democracy.Favorite AnswerDemocracy by far. Nowadays everybody favors democracy it seems (save a tiny but growing minority of enlightened people) but few even heard of Plato, Aristotle etc.Its democracy made an impact on the Western Culture. Its values and philosophy of Plato and Aristotle had influenced the world and particularly the theory of democracy.

    Would you please give me your opinion of which words should end this chapter?

    conversation-type novel: This may seem weird, not knowing what was previously written.Dear Wayne, Interesting launch for a Vietnam story. No ambushed patrol or shoot 'em up. Just that odd sign, the Kraits, and the black pajama boys to get out attention, then I was there; this is my story. You have my vote. I'll read on. Signed, Jerry PetersonDear Wayne, Okay the snakes and the prophetic sign gave me a serious case of the heebie-jeebies. You get my vote for most powerful images. - signed, Jennifer HDear Jennifer, Highway traffic gives me the heebie-jeebies. Do you catch my drift? Snakes, leeches, scorpions, and enemies that rustle the leaves- they all have a degree of logic, or a conscience of sorts, and they, whether they intend to or not, they give us early warning signs. -But those of you who drive on the highways are the bravest people on Earth. Why? You face dangers on a daily bases, more than just days of your life - which was my tour in Vietnam. And you face those highway dangers, knowing full well, there are no early warning signs. When a tire blows-out on the highway or a truck driver goes to sleep Read more

    Leave a Comment