How to Do Gymnastic Back Bends

Gymnasts need to be exceptionally flexible and strong. As with any skill, the key to learning is to practice. In order to perform the back bend, some stretching and more basic techniques are required. The back bend is an exercise in gymnastics that is used as a foundation for more difficult tricks like back walkovers and back handsprings.

Instructions

    • 1

      Stretch for at least 10 minutes prior to attempting the back bend. Sit on your bottom with legs straight in a pike position and lower chest to legs while trying to touch your toes. Stand up and touch your toes for another great back muscle stretch.

    • 2

      Get a soft, but firm mat to practice doing back bends on. Using the right mat will cushion any rough landings but be firm enough for good support. Any gymnastic mat or yoga mat is good for this exercise.

    • 3

      Begin learning the back bend by forming a bridge. Since being in an inverted position is awkward by nature it is a good idea to get a feel for it first. Start by laying on your back with knees bent and feet about hips width apart. Place hands palm side down with fingers facing your feet. Keep hands beside your ears.

    • 4

      Tilt your head back while pressing up on your hands lifting your head off the floor and raising your bottom. Straighten your arms and hold this position as you tuck your stomach in tight. This is called the bridge in gymnastics.

    • 5

      Release your arms and knees to collapse and gently lower your head and bottom to the floor. Repeat this exercise several times until you are more comfortable with it.

    • 6

      Stand tall with feet hips distance and arms raised straight overhead. Keep your elbows close towards ears. Bend your knees softly and begin reaching your hands behind you looking for the floor. Your head should be in line with your arms as you go backwards.

    • 7

      Release. From the back bend position let elbows bend, knees relax and head and bottom to slowly touch the ground. Practice rocking back and forth gently if you want to further the skill level to walkovers or more advanced gymnastics skills.