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Back flexibility??
Ok so I’ve been stretching, working on my splits, etc.. but does anyone know any exercise that work back flexibility?? I’ve tried to do bridges and I CAN NOT do a back bend to save my life so I was just wondering if anyone else knew other ways to work up to these??
Thanks in advance https://www.studioveena.com/img/smilies/icon_tongue.gif
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9 Replies
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Maybe just doing body folds (I don’t know what they are really called) toward your toes and then to the sides to loosen up a bit. Or Lying backwards on an exercise ball might help stretch things out a bit. I’m sure some other people on here have some better ideas. That’s all I can think of.
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Transitioning between downward dog and cat pose is a good one: http://www.backstretchesblog.com/wp-content/uploads/f8eff42a352fc2a.jpg and http://gettallernaturally.net/wp-content/uploads/2009/08/YOGA-CAT-STRETCH-1.gif
Also the cobra or goodmorning pose or something like that (forget the names): http://www.myyogamats.com/wp-content/uploads/2009/05/yoga-stretch.jpg
Other back/stomach and hipflexors stretches (to bend backwards you need flexible back and stomach and hip flexors) include:
– http://z.about.com/d/yoga/1/0/m/1/bow.jpg
– http://www.fpes.com.au/images/Lumbar_Back_Stretch.JPG
– http://www.thedietchannel.com/files/images/back_stretch.jpg
– http://www.purebrazilian.com/images/backstretch.jpg (also stretches hamstrings)
– http://physiodoctor.com/wp-content/uploads/2009/06/flex1.jpg (hip flexor on back leg)
– http://emzr.com/images/arthritis-yoga9.jpgGood luck! https://www.studioveena.com/img/smilies/icon_sunny.gif
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I swear by a yoga pose called Cobra Pose, which involves lying on your stomach and arching your back. You start by just lifting a few inches, and as you get more flexible you can arch more. I have scoliosis (wonky spine!) which makes me really stiff, but practicing this pose for a few months improved my bendiness no end. https://www.studioveena.com/img/smilies/icon_e_smile.gif
There’s a good image at http://www.abs-exercise-advice.com/images/cobra-group.jpg" onclick="window.open(this.href);return false;
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thanks everyone!!! i’ve never tried yoga but i’m going to give these a try!! https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
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So funny that you posted this because I read it RIGHT after working on my back bends. It’s so annoying…all this stuff I could do in my sleep in High School and is now so damned hard LOL.
First I practice my bridges on the floor. Then I stand about 2 feet away from the wall with my back to the wall and walk my hands down as far as I can go into a back bend. I also use a Pilates Step Barrel as well as an Pilates Arc. The Cobra pose is great as well to work stretching your arch. Also make sure when working on your back bends that you have properly warmed up your wrists – rotate them and and make sure they are lubed up.
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here is another thread that might help https://www.studioveena.com/forum/viewtopic.php?f=14&t=1786&st=0&sk=t&sd=a
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I’m the same in that I want to be more flexible in my back… I was actually going to post a thread about it but then found this https://www.studioveena.com/img/smilies/icon_e_smile.gif
I did the cobra pose today as I’ve heard before that that’s a good back stretch, but found it felt more like it was stretching my tummy and not my back, also when I stopped the base of my spine felt funny so i must have done it wrong somehow https://www.studioveena.com/img/smilies/icon_neutral.gif Does anyone know how you can ensure you do this pose correctly and also how long are you suppose to hold the pose?
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I did the cobra pose today as I’ve heard before that that’s a good back stretch, but found it felt more like it was stretching my tummy and not my back, also when I stopped the base of my spine felt funny so i must have done it wrong somehow https://www.studioveena.com/img/smilies/icon_neutral.gif Does anyone know how you can ensure you do this pose correctly and also how long are you suppose to hold the pose?
That’s okay. Your tummy needs to stretch in order for your back to be able to bend backwards. When you are arching backwards, your back is actually doing the opposite of stretching, since you are shortening it as much as possible. So it needs to be very supple, and your stomach very stretchy.
As for how long – it really depends on your existing flexibility and your goals. Try holding it for 30 seconds, 3 times, with a 5 or 10 second break between each.
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cobra pose rocks! I do it all the time when im warming up. I also do some bends back while standing and then do them forward to counteract the back bending. If im really warmed up, I will back bend.
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