How to Do the Arm-Over-the-Head Contortion

If you've ever gasped in amazement at Cirque du Soleil performers, you might be convinced that their contortions could never be achieved by most people. But every beginner has to start somewhere, and the arm-over-the-head contortion is a maneuver that most beginners can do with enough practice. More typically called a bridge, this trick can be used as a springboard for more challenging maneuvers while offering a good back stretch and a chance to build strength and balance in your upper body.

Instructions

    • 1

      Stretch your back, shoulders and arms before attempting a backbend. Stand up straight and bend your elbows; then, push them back and slightly upward toward your back to get a stretch in your upper back and shoulders. Next, stretch your lower back by arching your back while bending backwards. Then, pull one arm across your chest, holding your elbow with one hand while keeping your elbow slightly bent. Switch sides and repeat with your other arm. Finally, try stretching as far back toward a backbend as you comfortably can. Practicing the motions of this maneuver can help you gain strength long before you master it. If you have trouble with balance, ask a spotter to help.

    • 2

      Position yourself about three feet away from a wall. Bend your back and reach for the wall with your hands over your head. Slowly use your hands to walk down the wall, bending your back down more. You may not be able to walk your hands very far down the wall at first. Stop when you feel a strong stretch and hold for 30 seconds. Repeat this exercise two to three times per day until you are able to walk down into a back bend.

    • 3

      Move away from the wall and work up to bending into a full backbend. Stand up straight, with your legs about shoulder-width apart. Put your arms straight up into the air, with your fingers pointing backward and your palms facing the ceiling. Arch your back and begin bending backward toward a backbend. Focus on keeping your spine aligned and avoid moving your feet.

    • 4

      Tilt your head back so that the top of your head is pointing toward the ground as you move into backbend position. Look for the ground. This helps stabilize you and makes it easier to adopt the right position. Reach back further with your arms while bending your back even more. Your arms should be significantly closer to the floor than your head and should be able to catch you if you stumble. Reach for the floor with your hands and put your palms flat on the floor while keeping your legs straight. Bend your back while moving backward and down into the full position. Hold the position for 30 seconds, then practice again. If this is too difficult or you are just learning the move, ask a spotter to help. Also, you can practice getting into the backbend by lying on the floor and pushing up into position.