How to Do the Back Bend

Backbends are a fun and graceful move that stretches your back, opens up your chest, and looks great – when you do! The key here is to work on it gradually, starting with a simple stretch, then working on bridge pose. Before long, you can bend back against a wall – with support – and you will eventually be on your own!

Table of Contents

Stretch and warm up

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Warm up your muscles with jogging, jumping rope, or jumping jacks. Promotes blood circulation and warms up the muscles to initiate muscle relaxation.

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Roll out an exercise mat or find a soft surface. Use a yoga or gymnastics mat, or a soft carpeted space. Make sure the exercise area is clear of things that can easily trip over, such as small objects.

Stretch ankles. Bend your feet back as far as you can so your toes are pointing up, then point your toes down so your toes are parallel to the floor, or if you’re more flexible, slightly lower your toes to the floor. Repeat 10-20 times, then switch legs. Rotate the ankle by sitting holding the ankle with one hand. Rotate your feet several times, then switch legs. ^{[1] X Research Source}

Wrist extensor stretch. Extend one arm in front of you, palm facing up and elbow straight. Use the other hand to pull the hand down. Hold for 10 seconds, then repeat with the other wrist. ^{[2] X Research Source}

Your wrists will have to bend and bear a lot of weight when bending backwards, so remember to stretch well.

Wrist flexor stretch. Extend one wrist out in front of you, palm facing forward and fingers facing up. Use your other hand to pull your fingers back until they are fully stretched. Hold for 10 seconds and repeat with the other hand. ^{[3] X Research Sources}

Perform the cat-cow pose. This simple yoga pose opens up your chest and back, getting you ready for other, more intense stretches. Start in a crawling position on your hands and knees, with your wrists just below your shoulders. Inhale and lower your belly toward the mat, arching your back. Exhale and draw your stomach in, arching your back. Repeat 10-15 times. ^{[4] X Research Sources}

Try some deeper yoga poses. Get into the cobra pose by lying on your stomach on the floor, hands under your armpits and pushing up, flexing your spine and expanding your ribcage. Try camel pose by kneeling, placing your hands on your waist, and arching your spine back. If you’re more flexible, try doing the bow.

Do the bridge pose

Lie on your back, knees bent. Bring your feet together on the floor and bend your legs so that your knees are pointing straight up. ^{[5] X Research Sources}

Place your hands on either side of your head. Fingers should be directed toward the shoulders and palms pressed to the floor, elbows toward the sky. ^{[6] X Research Sources}

Push your shoulders and lift your body up. Straighten your arms up as far as you can. Focus on tightening the core, leg, and gluteal muscles. ^{[7] X Research Sources}

If you haven’t been able to lift much or if your arms are forced to bend, that’s okay. Just practice the bridge pose a few times a day, and you will feel that your body will be stronger.

Only lift your hips off the floor if you can’t push yourself up all the way. Start in a lying position on the floor, arms resting on your sides. Squeeze your glutes and core to lift your hips off the floor. ^{[8] X Research Sources}

Hold this position for a few seconds, then lower yourself down. Bend your arms and slowly lower yourself down until you’re flat on the floor. Rest a bit, then repeat 2-3 more times.

Practice bending your body against the wall

Take 1-2 steps away from the empty wall. Feet are spaced about shoulder width apart. ^{[9] X Research Source}

Place your palms close to your buttocks and push your hips forward. Elevates and lengthens the spine and ribcage. This position will allow the spine to stretch and bend more neatly. ^{[10] X Research Source}

Extend your arms straight up overhead and tilt your head back. Lean forward and lean back as far as you can see the wall. ^{[11] X Research Source}

Bend your back and place your palms on the wall. Keep elbows straight and head tilted back, neck extended. Press your palms together against the wall. Remember to keep breathing! ^{[12] X Research Source}

Move as low as you can. Continue to keep your elbows straight and breathe evenly. ^{[13] X Research Source}

Move your arms up back and straighten your hips. Inhale as you stand back up. Slowly raise your head slowly. ^{[14] X Research Source}

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Gently bend over and touch your toes to stretch. Exhale and gently bend down from the hips so that the back is relaxed. Take a few deep breaths. ^{[15] X Research Source}

An effective way to stretch your back after doing bridge pose is to sit on the floor, clasp your knees in your hands, and swing your body back and forth like a ball.

Step away from the wall and repeat. Increase the distance between your torso and the wall so that you are forced to bend back a little further each time there is no wall support, so you can get closer to a full bend.

Try each move down a little further, keeping your elbows straight and breathing evenly.

Perform a full body bend

Do a bend with a back support person. Ask a friend or parent to place one hand on your lower back and one on your belly. Using the same technique as you would when you bend against the wall (except the wall!), slowly bend down with a support person supporting your back. ^{[16] X Research Source}

It may be helpful to place a raised mattress on the floor after you’ve learned the wall-bend.

Ask a support person to help you raise your back. Have them move both hands to the waist and slowly raise your back to a standing position. ^{[17] X Research Source}

Try bending back without support. Once you’re comfortable with the bend with support, you can try doing it on your own. Lift pelvis and ribs up, arms flexed and steady behind head. Feet are spaced about shoulder width apart. As you lower, look over your arms to locate the floor.

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Breathe evenly and listen to your body. If you can’t make it all the way down today, take a break and try again later. Take it slow, and recall the technique you mastered with the wall.

If you are afraid to do this move for the first time, put a few pillows under your back to make sure that if you fall, you will also fall on a soft object.

Stand up after doing the bend

Swing back and forth to prepare for movement. Press your hands and shift your weight to your toes, then back to your heels while relaxing your head and neck. As you become more comfortable, gently lift your arms off the floor while still swinging to prepare for the lift. ^{[18] X Research Sources}

Bend your chin down to your chest. Focus and focus on the lower body and core muscles. ^{[19] X Research Source}

Push your chest up as you shift your weight into your feet. Lift your hands off the floor and slowly push yourself up to a standing position. Focus on using your core and quads for balance. ^{[20] X Research Source}

If you find it difficult to get up, you can slowly lie down on the floor. If you’re confident or have someone to support you, you can even try getting up as long as there’s plenty of space behind you.

Advice

Stretch regularly to increase flexibility.
When bending backwards, arch your back as much as possible, then place your hands on the floor. If the floor is not visible or close to the floor, stretch more before trying again.
When bending back, you should spread your legs a little wider and slightly lower your legs to make it easier to lower. Remember to keep your arms steady.
You should stretch every day.
When standing up, remember to squeeze your glutes.
To keep your head in line, you can look at your arms as you return to motion.
If the wall method doesn’t work, you can curl up on the sofa or bed. Once that’s done, you can move on to floor exercises.

Warning

Be leisurely. Back bend is a difficult move for beginners, so if it feels difficult or impossible at first, just be patient and keep practicing bridge pose and leaning against the wall first. when bending to the floor.
If you start to have back, wrist and shoulder pain, stop and rest for a while. If you feel pain after a day, consult your doctor or trainer before starting again.

Things you need

Supporter
Empty wall
Mattress or yoga mat or soft floor

Steps