How to Reach the Ground Bending Back

Touching the ground when bending backward may require a bump or two. Doing a back bend, or touching the ground with the hands, is a move done in gymnastics. It does require flexibility and practice to achieve. Before attempting, ensure safety by having a friend or professional spotter to keep you from falling. Practice on a soft surface to avoid injury from falls.

Things You'll Need

  • Practice area
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Instructions

  1. Stretch Prior to Attempt

    • 1

      Lay flat on your stomach with your arms to the side and knees bent upward.

    • 2

      Grab your ankles behind your back and pull slightly toward your head, arching the body.

    • 3

      Rock your body forward and back while holding your feet. This will assist in stretching and loosening the muscles in your legs and back.

    Bending Back to Touch the Ground.

    • 4

      Stand with your feet separated ar shoulder width and arms locked straight up in the air.

    • 5

      Lean back from the waist, dropping your head backward to look for the ground.

    • 6

      Slightly bend at the knees and reach for the ground with your hands. Keep arms locked to prevent falling when the hands touch.