How to Do a Backbend
Posted on March 11th, 2009 by Elaine
Loading ...
Gymnastics have very flexible bodies, and they can pretty much bend and stretch themselves to any angle they want. One common technique they do is the backbend. You don’t have to be a gymnast to do this though, and just follow these instructions.
What You’ll Need:
- An even surface
- A protective gymnast or yoga mat
- Pillows (optional)
- Loose clothes or gymnastics uniform
- A spotter (optional)
Procedure:
- Stretch before doing the exercise, for at least 10 minutes. Stretch your arms, legs, and neck. Stand up, then bend over and touch your toes, to stretch your back. Afterwards, sit down, your legs in a pike position, then lower your chest to your legs, trying to touch your toes again.
- Ready your mat. A soft by firm kind id great, to cushion you from any rough landing. If it’s your first time, you can also put pillows to shield your head when you come down during the bend.
- Start by forming a “bridge”. This is essential when learning the backbend, allowing you to have a feel for the experience first. Lie down on your back, your knees bent and your feet about your hips, wide apart.
- Put your palms side down, just beside your feet. The fingers must be facing your feet.
- While you’re pressing up on your hands, tilt your head backwards, lifting it off the floor. At the same time, raise your buttocks. Carefully straighten your arms, holding this position while you tuck your stomach in tightly.
- Release your knees and arms, to collapse. Lower your head and bottom to the floor. Do this exercise again for a few times, until you become very comfortable with it.
- Now comes the actual backbend. If you’re a beginner, ask a spotter to stand beside you. Stand first with your feet at hips’ distance, and your arms raised over the head, straight. Your elbows must be just beside your ears. Very carefully, bend your knees and start reaching your hands behind, as you look for the floor. As you go backwards, align your head with your arms.
- Release gently, once your hands touch the floor. Let your elbows bend from the back bend stance, your knees relaxed and your head and bottom slowly touching the ground.
- If you want to further your skill level, rock back and forth gently, or do some walkovers.
A backbend can be challenging especially for first-timers, so don’t fuss if you don’t get it right the first time. Just follow these steps and you’ll be flexing and bending your body soon enough.
Ask a question
Comments