Takara started this discussion ·
Hello Ladies- So I have been working on backward bending and had someone evaluate me of how fare I can go. I was told it was pretty far and really good bend. But I want to get a further bend how and what do you awesome ladies do to get a better bend
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I'd actually like to know about that, too! I've wanted to work on the backbend... it seems that all I manage to do is stretch my abs and feel like my spine is being crunched. I keep hearing "extend the spine" but I'm not sure what that looks/feels like! I do try, though.
I started about two months ago using a thick pole at my work for support it took a while because I was bending my back and it was stiff and just not used to it. I did two different kinds. I would start in a stand with legs width apart bending to the left and staying in that position and going to the right in a half circle but staying in the bend. But as far as my back would allow me, I would listen to my back because you never want to hurt it. And then in the same standing position as the one on top I would stretch my arm up towards the ceiling and bend backwards slowly as far as my back would allow me like a Ballerina. I did these like 2 to 3 times a week and then the more my back got flexible and less stiff I was able to bend further down. That's what I have done in the past to get me where I am today. Maybe it will work for you Runemist 34. Give is a try and let me know what you think.
I've been trying to work on back bending too! A few stretches I like: - Cobra - Alethea has a few variations on her DVD which are pretty good, I also do this with my hands on a wall... sometimes with a phone in my hand so I can multi-task :P - Holding onto the pole in a cup grip, slide your hands down your feet and legs backwards as far as you can while still holding onto the pole. You should basically be in a right-side-up bridge (http://www.triagedesign.co.uk/wikipole/images/thumb/2/23/Bridge_by_JennyG.jpg/200px-Bridge_by_JennyG.jpg). Get out of it by collapsing on your face. - Stand facing the pole with your feet about a foot away. Lean forwards until your crotch is on the pole, then lean your upper body backwards. My back used to hurt like crazy the next day, until I started doing forward bends right after each backbend.
Here is a back mobility routine along with individual back flexibility lessons (not all included in the routine) as well. https://www.studioveena.com/lessons/view/4f5fbd45-6c18-4371-84a6-3f4a0ac37250 😉
I do back bend classes with Emil Valentino once a week, I would recommend his back bend DVD very highly. I can't say I am even close to being good with back bends, but I have seen much improvement with Emil's stretches. They seem advanced, but obviously you are not going to be looking as good as him demonstrating to start with, you just do each stretch to the best of your capabilities and work on it from there, hoping you will one day come close to the amazing stretches he does.
Hiya, I've found yoga and pilates to be fantastic for both increasing back flexibility and core strength (which should go always go together). There are some fantastic youtube videos on yoga poses that involve back bends etc. In my opinion these are very professional and legitimate instructional guides (unlike some versions out there). Have a look: http://www.youtube.com/user/KinoYoga and http://www.youtube.com/watch?v=V8nBBoUQHbc
