chipandchar started this discussion ·
A friend of mine is new to pole...and wants to train to do a back bend to gain some back flexibility. I have a feeling I learned mine wrong, because going straight back puts a lot of pressure on the lower back, and she isn't as flexible naturally anyway. Does anyone have any suggestions?
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Veena ·
If you have the lessons here there are lessons and info on working up to backbends. Feel free to use those to help her. Here a back mobility routine. https://www.studioveena.com/lessons/view/53000190-d198-4e3e-8e30-6b2c0a9aa0eb I know others will have suggestions too.
You already have something here, because to just bend from the lower back is exactly what she should try to avoid. We always want to distribute the force on as many vertebra as possible since then they are less likely to be injured, and it will also lead to a more beautiful, balanced backbend. Also, don't forget that backbending is lots about the hip flexors and shoulder flexibility as well. There are few positions where it's just about the flexibility in the spine itself. As a matter of fact, I've just started to work on a tutorial-like video for backbending, where I'll be pointing out these things. I will remember to post the youtube-link to it in this thread when it's finished. Hopefully I'll manage it during the coming week. Check out Veena's stuff and maybe there are others who also have advice!
Adding that the video I'm making will be on beginner-intermediate level, no advanced postures.
All those muscles it takes just to reach both of your arms high above your head and then beyond your hips and into the quads help with a backbend. I took a class with David C. Owen who stressed the importance of working on flexibility throughout the length of the spine from the cervical area all the way down to the lumbar spine so that you're not hinging where you bend most easily at first. For example, if you're doing a backbend from the floor, you want your body to look like a rainbow instead of a paper clip bent in 3 places. When I've worked with aerialists and yoginis on this, the last thing we ever did was actually do a backbend move.
I'm so embarrassed for saying the backbend tutorial was to be up "during the coming week". I'm sorry, misestimation from my side, but here it is. https://www.youtube.com/watch?v=moFTRXiwZfw Please, if have any questions, just ask! I know things are normally not crystal clear in a video. Feedback is interesting to me, it could regard anything (for example text showing too long/too short, etc). Since things were getting long, I decided to split it into two parts, and in this part 1 there's a theory intro followed by 10 stretching exercises for the spine. Next part will be another ~10. I'm planning to upload in withing a couple of weeks. The worst is done, it shouldn't take very long this time ;), if you subscribe to my channel you won't miss it. To those who are new to this site, Veena has several lessons for spinal mobility. I hope those of you who will watch will get something out of it!
That was really great Lina. I have a question: with the leaning chest to wall stretches, my back and shoulders enjoy it but my neck/ face feels very uncomfortable pushed up and into the wall. Can I turn my head to the side instead?
Thus is amazing! I've been wanting to work on back bend/shoulder flex in my off days from working on splits/hup flex but had no idea where to start. Thanks for making such a concise and easy to follow tutorial :)
I did a quick test on it and it seemed fine to me. I'd say that if it doesn't feel strange or painful then do it that way. You won't get that little stretch in your neck but you will still hit the shoulders and middle back.
Thanks for the feedback. I'm really glad if this could get you started MeganJoan!
So I've been doing the stretches in your video, Lina, and they're AMAZING. Well, I've been doing the ones I can physically get into anyway (snake is impossible, although I think my boyfriend was quite amused watching me try and rage over its impossibility :P) I've seen ridiculous progress! I had previously only been stretching my lower back like a noob who didn't know any better but I'd only been doing that for a couple of weeks anyway. Now I can get my lower back at what look from quick mirror glances at about 100-110 degrees and my head comes back over my butt but a bit. I feel like that's pretty good for a beginner! My issue now is my feet will barely leave the floor! I have quite tight quads and I am working on them top. Am I correct in thinking they're the main problem here? My favourite stretch for them is this http://www.prevention.com/images/cma/Gym_Yoga_Treadmill2.jpg except I put my butt right on the wall and try to move my shoulders back against the wall as far as I can to get a better stretch. Any advice on what else I can do to get my feet off the ground and closer to my head would be amazing! This video of Shimmy's that she put up the other day has totally inspired me. I definately have a way to go with my back flex, but I'm obviously really lacking in other areas as well. http://instagram.com/p/qRJe8JiFpk/
Instagrammichelleshimmy on Instagram: "Bang heels on head in Contortion class at PDA with @billiebangbang!! I have really tight quads so doing this has always been challenging. I just love, love, love the feeling of my heels on my head. Hopefully soon I'll be able to do this barefoot 😊#poledance #poledancer226 likes, 5 comments - michelleshimmy on June 18, 2015: "Bang heels on head in Contortion class at PDA with @billiebangbang!! I have really tight quads so doing this has always been challenging. I just love, love, love the feeling of my heels on my head. Hopefully soon I'll be able to do this barefoot 😊#poledance #poledancer #flexibility #stretch #strippergymnast #contortion #badkittypride". 
CapFeb ·
I've always wondered how you got so flexy, Lina! Thank you so much for sharing, I'm going to sub and really work on my back flexibility the rest of the year.
MonikaB ·
Awesome video! Thanks Lina! Xo
Awesome video!
Thanks for your comments, I think this is exceeding my expectations! @MeganJoan- Speachless regarding the fact that you're seeing such progress! I think you've somehow been able to find focus now, and that leads to advancement. Keep it up :) From your description your backbend is definitely good for a beginner! On the king cobra (touching head with feet) a part of the issue does seem to be the quads, since you obviously already know they are tight. That should have impact. For some people I think the hip flexors ruin it as well. But it's not that easy to approach feet to head and it will be partly related to your body's proportions. It's not only due to pure flexibility, keep that in mind when comparing to others. We all have postures that come particulary difficult or easy to us in flexibility training. I think the best is to keep stretching and trying consistently. It's about learning how to use the right muscles as well. Maybe you're not able to lift your feet of the ground because your hamstrings haven't made that connection yet. But with practice they'll learn, just like for pole tricks. And when you can get your feet higher it will be a lot about using muscles in arms and glutes (but don't overuse your backmuscles) to make them approach your head. Maximum performance is pretty much always about being very active and let the muscles work. My triceps and glutes are sore after contorting pretty much every time. Btw the second part is already up! https://www.youtube.com/watch?v=eCSI-YVVVkY
Veena ·
Thank you for sharing with us!
Oooo part 2, awesome! Thanks for the advice :D I do have what I affectionately refer to as t-rex proportions. I have short arms and although I'm 5'10 I have quite short legs for my height and a long torso and super long neck. Sooooo it might take a lot of work to get my feet on my head (if ever) but I will keep on at it! :)
It seems to me that men and Asian people are generally good at king cobra but I could be totally wrong about that :) It never came too easy for me either. I forgot to ask about the snake exercise, what is it that is stopping you from getting into it?
I honestly can't even really explain it, but I think it's because my arms are too short in proportion to my torso... When I put my hands on my lower ribs as where yours are placed I can't have my forearms at a right angle to the floor while still having the soft part of my elbow on the floor. I can't move my hands further up my chest because my shoulders just can't bend that far and still load bear (I struggle to hold my weight on this angle in the first place, my wrists twist in and it hurts them). I also find it really hard to put my head back because it puts pressure on my wrists so much. Is there a particular way that's best to get in and out of this pose? I honestly can't tell if I'm just not getting into it well or if I just don't have the right proportions/strength for it. I am completely sure this isn't a back flexibility issue, maybe it's a shoulder flex issue? I'm hypermobile in my shoulders (as well as my knees, elbows, and hips) while the muscles are not that flexible, so perhaps that's causing a problem?
Hard to say what it's due to. The only way I know of how to get into it is to lift hips while shoulders still on the floor, then place the hands at the correct spot and move forward so that the shoulders don't touch the floor anymore and you're supported on the elbows and feet. I guess that's the way you tried? There is a passive variant of this one that is not dependent on the arms. Instead of your hands you will support with yoga blocks, preferrably on their high end so that the spot where you're bending at is as defined as possible. But since this is passive and you don't use force, you should stay in it much longer.
Yeah, it's a tricky one. I got my boyfriend to watch me trying to get into the pose and I also got him to film me so that I could have a look as well, and neither of us can figure out exactly what's causing the problem. I plan on buying yoga blocks sometime soon so once I get the I'll give the passive option a go. For now I'll just keep working on my back and shoulders through the exercises I can do and keep progressing that way.
Great info Lina; thank you for making and sharing!
