How to Do a Back Bend Easily

Learning how to do a back bend can improve your spinal flexibility and boost the strength of your arms and shoulders. A proper warm-up as well as stretches for your spine that incorporate trunk hyperextensions will make it easier for you to perform a back bend. There are two ways to approach a back bend -- pushing your body up into a bridge from a supine position or lowering your upper body down to the floor from a standing position. The easier version, or the bridge, can familiarize your body with the position of a back bend. If you perform a back bend from a standing position, use a wall to gradually build balance and stability while lowering your upper body backward and down to the floor.

Instructions

  1. Warm-Up and Stretches

    • 1

      Warm up by doing five to 10 minutes of light cardio, like walking or jogging.

    • 2

      Perform side bend stretches to prepare your torso for bending. Reach up to the ceiling with both arms fully extended. Bend to your left side, keeping your arms extended overhead. Hold the stretch for 15 seconds and then repeat on your right side. Repeat the stretch to both sides several times.

    • 3

      Stretch your back. Lie on your belly with your legs extended and arms by your sides. Bend both legs and grab your ankles, allowing your back to gently arch. Draw your feet toward your head, lifting your hips, shoulders and upper body up off the floor. Squeeze your glutes to draw your feet closer to your head and deepen the back stretch. Rock slowly forward and backward.

    The Bridge

    • 4

      Lie supine on the floor. Bend your knees at a 45-degree angle, positioning your feet as close to your buttocks as possible.

    • 5

      Bend your elbows to place your hands flat on the floor next to your shoulders. Your elbows should be pointing to the ceiling. Point your hands toward your feet.

    • 6

      Press down into your hands and feet and squeeze your abs, glutes and thighs to push your body up into the shape of a bridge. Don’t allow your heels to lift off the floor.

    • 7

      Lower your body slowly to starting position once you reach muscle fatigue.

    Standing Back Bend

    • 8

      Stand facing away from a wall and about a foot away. Position your feet about shoulder-width distance apart.

    • 9

      Extend both arms overhead. Turn your palms up to the ceiling with your fingers pointing behind you.

    • 10

      Slowly arch backward and place your hands on the wall.

    • 11

      Step your hands down the wall, one after the other, while directing your gaze at the ground.

    • 12

      Place your hands flat on the floor to complete the back bend, keeping your heels planted.