back flexibility

HollySatine started this discussion · 2/3/2011

When I was little I was able to touch my toes to the back of my head - I want to be able to do that again! I can go into a back bridge from a standing position just fine and sometimes I can stand right back up from that on my own, but I'm at a loss about how to stretch my back beyond that without injuring myself. Does anybody have any good tips/stretches to follow to be able to get the head and feet closer together? Thanks!

18 replies

PoleKitten87 · 2/3/2011
I'm interested in any type of back stretches as well. My miserable flexibility needs some help. I refuse to look at what my back bridge looks like pushing up from the floor lol.
Riddleboxxy · 2/3/2011
The only advice I can give is Veena's back stretches and maybe an exercise ball? :] I hope you find what you're looking for!!!<3
PhillyPoleJess · 2/4/2011
When i was taking bikram yoga my back felt stronger and more flexible. If you could find a contortion or gymnastics class in your area that would help.
Riddleboxxy · 2/4/2011
HannahElizabeth just posted this in another forum :] http://www.flexibilityexercises.com/gymnastics/
Sanchara · 2/6/2011
Back flexibility is a tricky subject. It's really easy to cause yourself serious injuries. Make sure that you are fully warmed up and in a warm area before you do any back stretches - your back is much less forgiving than other parts of your body. Pole Dancing fortunately is a sport where climate control tends to be relatively manageable (compared to vaulting where we train in a barn or outside) If you do a flexibility training routine the best time to do back is in the middle of the routine, I usually start with legs, do back and then finish with shoulders. Back Flex pre-requsites 1. Back and Core Strength - Back flexibility skills require that you support your spine with the muscles surrounding it. Now when you engage your back muscles and core muscles you will probably not bend quite as far but trust me that’s better in the long run. Here are some exercises for this -Planks all directions on your elbows (front, both sides, back) - start by aiming for 30seconds and work your way up to three minutes (Planks are also the best strength training exercise for flat, smooth tummies) - With a partner holding your legs rest your hips at the edge of something like a sofa or the edge of your bed do lean down to the floor and sit up to a slight arch position. Then do the inverse (your butt at the edge arch down and sit up to a slight hollow) you can also use a roman chair rather than a sofa and a partner – most gyms have them, -Hollow and arch body rocks http://www.youtube.com/watch?v=V8vd45ynGqQ make sure to keep the back as round as if you were doing rolls or something – then the arch is exactly the same thing on the tummy 2. Shoulder Flex – a lot of back flexibilities require a ton of shoulder flexibility (such as the bridge for example) you can get this from stretching the shoulders both in warm up and as part of your post-workout flexibility training. Here are some stretches - Place your hands on a table or other low object and bring your back down until it is in a straight line with your shoulders. Alternate between holding your head relaxed and trying to lift your head above your arm while pushing the shoulder down. - sit on the floor with your hands together behind your back and slide down slowly. -place your palm against a wall with your arm at shoulder height and slowly turn away from the wall until you feel a stretch Back Stretches Cobra – the first image on this page except the girl is doing it wrong http://www.flexibilityexercises.com/back/ make sure your hips don’t break contact with the floor. This one is good for warm-up and also as the first in a series of back stretches. Bridge- Everyone knows this one but here are a few key points to remember about it. Do not allow your spine to take any of the weight – you should be lifting with your stomach, supporting with your back muscles and pushing up with your gluts Keep your knees together and legs straight Push back into your shoulders so they can take some of the stretch. http://www.bing.com/images/search?q=gymnastics+bridge&view=detail&id=83EB8D345A5D2A77B33356D4CBC9F01D55C0C8A5&first=31&FORM=IDFRIR this is wrong http://www.bing.com/images/search?q=gymnastics+bridge&view=detail&id=8A3F43DBEE3DBF30BA5BBC922413DABC1E408BEF&first=1&FORM=IDFRIR this is correct Do a few of them – at least three for fifteen seconds each. There are lots of other stretches that you can do but these are the most basic. Once you’ve mastered these you can start working on other skills like chest stand and ring balance – with ring balances tho be sure to stretch both sides evenly.
Binggymnastics bridge - BingIntelligent search from Bing makes it easier to quickly find what you’re looking for and rewards you.Binggymnastics bridge - BingIntelligent search from Bing makes it easier to quickly find what you’re looking for and rewards you.
HollySatine · 2/6/2011
Thanks for all of the info! I will try those. :)
Sanchara · 2/6/2011
you're welcome :)
kasanya · 2/6/2011
Great post, Sanchara! One question though. Both links for the bridge just take me to same series of images. Can you indicate which one(s) have good form and which one(s) don't? Thanks!
Sanchara · 2/8/2011
http://gymnastics.about.com/b/2009/11/03/how-to-do-a-bridge.htm correct http://www.stockphotopro.com/photo_of/girl/821934GFN/girl__laughs__gymnasticspractice_ incorrect
stockphotopro.comStockphotopro
Sanchara · 2/8/2011
http://thegymcoach.files.wordpress.com/2010/03/bridge.jpg this one is the correct one - the other link dosn't work right. It's annoying that this forum system dosn't have a preivew option.
gawkpop · 2/9/2011
This is one of my favourite yoga postures, (Bow pose)... it's great because you can use your own body to pull yourself deeper into the stretch. But be sure to use the abs and warm up first! http://www.yogajournal.com/poses/875
Sanchara · 2/10/2011
I find that one kind of difficult it's supposed to look like this eventually after years of hard work ;) <a href="http://www.imagebam.com/image/856b5982203210"; target="_blank"><img src="http://thumbnails16.imagebam.com/8221/856b5982203210.gif"; alt="imagebam.com"></a> Chest stand is one of my favorite back things becuse it is both strengthening and stretching. If you can do everything in my first post I can give some tips on it :)
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Sanchara · 2/10/2011
I was browsing the yoga site gawkpop posted a link to and I found this: this is the correct way to do the cobra.
Sanchara · 2/10/2011
would help if I'd included the line *blush* http://www.yogajournal.com/poses/471
gawkpop · 2/10/2011
Is the chest stand what you're doing in your photo? Cause that looks harder than the Bow! That's like contortionist style awesomeness.
Veena · 2/10/2011
Gawkpop yes the chest stand is more difficult than the bow or the cobra. 🌸 The chest stand is NOT a good move for beginning back work yikes 😲. That is something to work up to.
Sanchara · 2/10/2011
Gawkpop, bow/teardrop is easy enough to do like in the yoga picture with bent legs and legs appart - but not so easy to do like the picture of Alina I posted. :) I wouldn't know anything about contortion lol...- I was working on the move with one of the coaches at gymnastics when this picture was taken. Veena, no worries, I'm not begginer at all. I've been competing internationaly in vaulting for over two years and have been doing gymnastics for three months. ;) I guess I should have said "when you have mastered" rather than "if you can do" Oh something I accedentally left out of my frst post. Make sure to always stretch your back both ways equally. So if you do a bridge do a plough or something after it.
ottersocks · 2/11/2011
One other thought on back flexibility... when you are arching backwards, your back isn't actually stretching, it's contracting. The front of your body is stretching. So to have a really good back arch, you need to spend a lot of time stretching the quads, hip flexors, psoas, and chest muscles. Your back muscles need to be strengthened to be able to pull your body backwards adequately. The resistance stretching that I teach works on exactly this principle--in order for a muscle to fully stretch, its balancing muscle needs to be strong enough to fully contract. I offer private sessions via skype, message me if you want to know more.