babymaddy_2007 started this discussion ·
I need to increase the flexibility in my back to be able to do some more of the moves prettier!!!!! Anyone have any suggestions!!!!!! Or videos
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By back flexibility do you mean...bending forward as in to touch your toes? Or Wanting to increase the range of motion for moves that require you to bend backward...like the pole move the dove?
BOTH! iF I AM IN THE SITTING POSITION I WOULD LIKE TO LEAN COMPLELTY FORWARD FOR A STRETCH BUT MY BACK WONT LET ME GO THAT FAR!!! for spins so i can arch my back more! thanks
A lot of times people think that it's the flexibility in their back when it could be attributed to flexibility of the calf and hamstring muscles...especially for a sitting stretch. My first thought was that you couldn't bend all the way over because your calf/hanstring muscles don't have enough flexibility in them...not necesarily your back flexibility. When you stretch you have to do more than one area and of course it is better to do your whole body...flexibility is a mix of both stretch and strength. So when stretching your back (bending forward and backwards) I recommend also stretching abs, hip flexors, hamstrings, calfs and quads. Back bends can be dificult if you don't have the flexibility yet...but they are great for the back. same for torso twists, seated stretches, standing stretches...just remember that flexibility does not happen over night...and to get to your true potential you should stretch everyday. It should not hurt, but it should be slightly uncomfortable. Oh..and if you stretch one muscle group...remember to stretch the opposite muscle group as well. for example..if you are stretching your hamstrings, you need to also stretch your quads. 😀
A lot of people don't realize that back flexibility can go both ways. Forward... is back flexibility and leaning back/arching is ab/hip flexor flexibility. LIke Roxy said its not just one mucsle group that usually cause you to feel tight. To get a better ARCH you want to focus on stretching the abs hip flexors and quads/front of thigh. A yoga pose called the cobra is good for stretching these muscles http://carrieanddanielle.comhttps://pub-a085b59791bc4c1a94b0a223a67a37d6.r2.dev/wp-uploads/2008/12/bhujangasana_cobra_pose.jpg To touch your toes you need to stretch your erector spinae muscles and hamstring and calfs. If your doing a forward fold...like trying to touch your toes be sure to flex your feet not point them. Flexing will increase the stretch. The forward fold is a good stretch for these, the woman looks scared in this pic. lol http://cdn-viper.demandvideo.com/media/c27d9c33-377a-49d3-91e5-35b1faf828fe/jpeg/4ebb633d-d0c0-498b-bb85-810617ce6be4_4.jpg 🌸 Here is another great stretch, I did this a lot while I was pregnant! It feels great and when done correctly you can feel it in your upper back too!! Those hard to stretch rhomboids. http://www.yogaposes365.com/uploaded_images/yoga-poses-3656-714296.jpg 🌸 🌸 🌸
Foxy_Rei ·
One thing I used to do to stretch my abs and back was a bridge. Lay on your back and push your body into an arch with your arms and legs, belly up. You may want to stretch out and loosen up a bit before you do it; it can hurt if you're not careful. http://elsieyogakula.files.wordpress.com/2007/03/urdhva-dhanurasana.jpg
Be REALLY careful with bridge, I used to do it all the time when I was younger and I went to do it a few weeks ago and really hurt my back cause I wasnt ready for it. Its a fairly advanced stretch. However when you are ready for it, here's a good tutorial! http://www.ehow.com/video_2359657_do-full-backbend-prepare-foot.html
I know it might sound contradictory but if you're doing a seated forward bend, your lower back and core need to be strong enough to support you sitting upright on your sitting bones. And then the pelvis need to tilt correctly. And then the hamstrings need to lengthen! There's a whole science to a forward bend. As a yoga instructor and a gyrotonic trainer, I see so many people with backs as rounded as a camel's hump while they're trying to reach forward into a seated forward bend. There's not a lot of benefit in it that way. Try thinking of reaching your heart towards your toes to keep your spine lengthened. As for "bridge" or full backbend, if you're never done it before and you're over the age of 23, learn it from someone certified to teach it. There are a lot of things that people don't think about when they perform this posture on their own: for example, there should be equal weight in the hands and feet, and ALWAYS turn your toes inward unless you're an advanced practitioner (because inward rotation "opens" the sacrum whereas outward rotation "closes" it). In my personal experience, I have found that I get more out of my hamstrings in standing forward bends versus seated ones.
ya i tried to do the dove the other day and was amazed by how unflexible my back is! could be bc i have tight hamstrings, but i was sooo far from even being close. will def try some of these stretches! thanks ☀️
