How to Do Backbends for Dancing

A backbend is a very advanced flexibility exercise, used frequently in dance and gymnastics. It involves forming the body in a "bridge" position, where your back is completely extended, or arched, your feet are planted on the ground, and your arms are over your head with your hands on ground. This move greatly improves the flexibility in your back, which improves posture and stability. It can be done from a supine position or from a standing position. Whether you use it for stretching, dancing or gymnastics, it is best to develop some flexibility in your back before attempting a backbend.

Things You'll Need

  • Stretchy clothing
  • Yoga mat or rug
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Instructions

    • 1

      Practice arching your back. Standing next to a wall, stretch both of your arms over your head, and slowly arch backwards. Maintain your balance while doing this -- do not arch to the point of falling backwards. If this movement feels very tight or uncomfortable, you are not ready to perform a backbend. Keep practicing this every day so you can eventually try one. If this movement feels easy, you can attempt a backbend.

    • 2

      Try a backbend from the supine position. Lay on a carpet or mat without socks to prevent slipping, with knees bent and feet flat on the floor. Place both hands upside down, over your shoulders, right next to your ears. Slowly push up into the bridge position. Situate your feet so you can balance in this position for several seconds. If there is any pain or discomfort, discontinue and do not go further. If you achieve the bridge position, hold for a few seconds. Come down very slowly, and do not come down directly on your head -- this can cause neck pain. Instead, slowly lift your head while you descend back down.

    • 3

      A standing backbend is a very advanced move and should not be done without first achieving the bridge from the supine position. Stand on a rug or mat, without socks, and with nothing behind you. Slowly reach overhead, arch your back and find the floor. Place your hands on the floor, and situate your feet so you're in a comfortable bridge position. At this point, you may come down to the ground or try to stand back up. To do so, you may need to rock forward in the bridge position to get some momentum. Firmly push off the ground and return to the standing position. If you struggle to return to the standing position, do not stretch your arms out to break your fall. Simply bend your knees and roll backward on the ground, tucking the head in.