How to Do a Backbend

Co-authored by Monica Morris

Last Updated: October 17, 2024 Fact Checked

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The backbend is a fun and graceful move that stretches your back, opens up your chest and looks great--when you can pull it off! The trick is to work your way up, starting with simple stretches and then practicing your bridge. Before long, you'll be backbending on the wall, with a spotter and then, finally, all on your own!

Part 1

Part 1 of 5:

Stretching and Warming Up

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Loosen up your muscles by jogging, jumping rope or doing jumping jacks. Get your blood flowing and your muscles warm to start stretching out. Use a yoga or gymnastics mat or a mattress, or clear an area on a soft carpet or rug. Make sure your area is clear of any tripping hazards, such as small objects.^{[1]
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Expert Source

Monica Morris
ACE Certified Personal Trainer

Expert Interview. 18 November 2019.}
Flex your foot as far back as you can, so the toes are pointing up in the air. Then point your foot down, so the toes are parallel to the floor or, if you’re more flexible, angled slightly towards it. Repeat 10-20 times, then switch feet. Roll out your ankles by sitting and holding an ankle in one hand. Roll your foot in circles several times, then switch feet.^{[2]
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Do a wrist extensor stretch. Extend your arm with your palm facing upwards and elbow straight. Pull your hand down with your other hand. Hold for ten seconds, then repeat with your other wrist.^{[3]
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- Your wrists will be bending and bearing a lot of your weight in a backbend, so make sure you stretch them well.
Extend one wrist in front of you with your palm facing away and your fingertips up. Pull your fingers back with your other hand until you feel a nice stretch. Hold for ten seconds and repeat with the other hand.^{[4]
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Do a cat cow pose. This simple yoga pose will open up your chest and back and get you ready for more intense stretches. Start on your hands and knees with your wrists directly below your shoulders. Inhale and drop your belly towards the mat, arching your spine. Exhale and draw your belly into your spine, rounding your back. Repeat 10-15 times.^{[5]
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Get into cobra position by lying with your belly on the floor, placing your hands under your armpits and pushing up, arching your spine and stretching your chest. Try a camel pose by kneeling, placing your hands on your lower back and arching your spine back. If you’re more flexible, give the bow pose a try.

Part 2

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Doing a Bridge

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Place your feet close together on the floor and bend your legs so that your knees are sticking straight up off the ground.
^{[6]
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Tanya Berenson
Gymnastics Instructor

Expert Interview. 22 May 2020.} Your fingertips should be pointing towards your shoulders and your palms pushed flat against the floor with your elbows pointing up in the air.
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Push through your shoulders and lift your body. Straighten your arms as much as you can. Focus on keeping your core, legs and butt muscles tight.^{[7]
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- It’s okay if you can’t lift far off the ground yet, or if you need to keep your arms bent. Practice your bridges a couple times a day and you’ll feel yourself grow stronger.^{[8]
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  Expert Source
  
  Tanya Berenson
  Gymnastics Instructor
  
  Expert Interview. 22 May 2020.}
From your position laying on the floor, place your arms down at your sides. Squeeze your butt and core to lift your hips off the ground.^{[9]
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Bend your arms and slowly lower your body until you’re lying flat on the ground. Give yourself a short rest, then repeat 2-3 more times.

Part 3

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Practicing a Backbend Against a Wall

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Place your feet about shoulder-width apart from each other.^{[10]
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Lift and elongate your spine and rib cage. This will allow your spine to stretch out and arch more cleanly. ^{[11]
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Reach back far enough with your neck and back so that you can look at the wall.^{[12]
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Keep your elbows straight, your head tipped back and your neck long. Press your hands against the wall. Remember to keep breathing!
Continue to keep your elbows straight and breathe evenly.^{[13]
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^{[14]
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Expert Source

Tanya Berenson
Gymnastics Instructor

Expert Interview. 22 May 2020.} Inhale as you come back to standing. Take your time and lift your head slowly.
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Fall forward gently and touch your toes to stretch out. Exhale and bend smoothly from your hips, allowing your back to relax. Take a couple of deep breaths.^{[15]
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- One good way to stretch out your back after a bridge is to sit on the floor, hold your knees in your hands, and rock back and forth in a ball.^{[16]
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  Rosalind Lutsky
  Former Gymnastics Coach
  
  Expert Interview. 30 December 2018.}
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Step farther from the wall and repeat. Placing more room between you and the wall will force you to bend back a little further each time without the wall to support you, getting you closer to a full backbend.
- Challenge yourself to walk down a little further each time, keeping your elbows straight and breathing evenly.

Part 4

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Doing a Full Backbend

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1
Do a backbend with a spotter supporting your back. Ask a friend or parents to place one hand on your lower back and one hand on your stomach. Using the same technique as your wall backbend (minus the wall!), slowly lower into a backbend with your spotter supporting you.
- It can help to put an elevated mat down on the ground after you graduate from practicing against a wall.^{[17]
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  Expert Source
  
  Rosalind Lutsky
  Former Gymnastics Coach
  
  Expert Interview. 30 December 2018.}
Ask them to move both hands to your lower back and slowly raise you back to standing.
Once you feel comfortable doing a backbend with a spotter, try it on your own. Lift your pelvis and ribs and keep your arms bent and strong behind your head. Keep your feet about shoulder-width apart. As you lower down, look through your arms to spot the floor.
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Breathe evenly and listen to your body. If you can’t go down all the way today, take a break and try again later. Take your time and remember the technique you perfected using the wall.
- If you’re nervous about trying your backbend the first time, place some pillows under your back so you know you have something soft to land on if you fall.

Part 5

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Standing from Your Backbend

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Push from your hands and roll forward into your toes, then back onto your heels while keeping your head and neck relaxed. As you get more comfortable, peel your hands just slightly off the floor as you rock, which will introduce the lifting motion to your body.^{[18]
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Focus your weight and power in your lower body and core.^{[19]
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Thrust up with your chest as you rock forward into your feet. Let your hands lift from the ground and slowly push yourself up into a standing position. Focus on using your core and quads to stabilize your body.^{[20]
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- If you don’t feel comfortable pushing yourself up, it's fine to let yourself down to the ground slowly and lay down. You could even try kicking over if you're feeling confident or have a spotter, as long as you have plenty of space behind you.^{[21]
  X
  Expert Source
  
  Rosalind Lutsky
  Former Gymnastics Coach
  
  Expert Interview. 30 December 2018.}

Expert Q&A

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Question

How do you become flexible?

Tanya Berenson
Gymnastics Instructor
Tanya Berenson is a Gymnastics Instructor and the General Manager of the Los Angeles School of Gymnastics. With over 25 years of professional gymnastics experience, Tanya has also served as a consultant to USA Gymnastics, has served as the USA World Maccabi Games Head Coach, USA Gymnastics Meet Director, and RAS counselor. She holds a B.Ed. in Early Childhood Development from the University of California, Los Angeles.

Tanya Berenson

Gymnastics Instructor

Expert Answer

That's a pretty broad question, as that can include back flexibility, center flexibility, and plyometric flexibility. The best thing to do is just start practicing. Try utilizing positions such as right split and left split. You want to get to a point in which you're not in pain but you feel it. Make sure you practice on a soft surface or small carpet.

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Question

Are backbends dangerous?

Tanya Berenson
Gymnastics Instructor
Tanya Berenson is a Gymnastics Instructor and the General Manager of the Los Angeles School of Gymnastics. With over 25 years of professional gymnastics experience, Tanya has also served as a consultant to USA Gymnastics, has served as the USA World Maccabi Games Head Coach, USA Gymnastics Meet Director, and RAS counselor. She holds a B.Ed. in Early Childhood Development from the University of California, Los Angeles.

Tanya Berenson

Gymnastics Instructor

Expert Answer

There's always going to be some risk of injury with any physical movement. Try not to engage in rapid, sharp movements as a beginner.

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How do I get over a mental block stopping me from doing a backbend?

Community Answer

Start at the wall, but slowly walk down only two to three steps with your hands, and do not go all the way down, just walk back up to your standing position. Put several pillows where you imagine your head will hit "when you collapse", which you won't, if you only take yourself several steps down the wall with your arms. The soft landing will take away the fear of falling on your head painfully. Always keep your eyes open, as seeing your position will give you a sense of control. When you feel comfortable walking down the wall 2-3 steps, then add one more, and so on. Take at least a week to get used to it.

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Tips

When doing a backbend, bend your back as much as you can, then put your hands on the ground. If you can’t see the ground, or aren’t close to the ground, stretch more before trying again.

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When doing a backbend, spread your legs a little and slightly bend them to make you go down easier. Remember to keep your arms strong.

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Stretch regularly to improve your flexibility.

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Warnings

Take your time. The backbend is a difficult move for beginners, so if it feels difficult or impossible the first time, be patient and continue practicing your bridge and wall backbends and work your way down.

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If your back, wrists or shoulders start to hurt, stop and rest for a while. If you’re still in pain after a day, consult a doctor or trainer before you start practicing again.

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Things You'll Need

A spotter
A blank wall
Mattress or yoga mat, or a soft ground surface^{[22]
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Expert Source

Tanya Berenson
Gymnastics Instructor

Expert Interview. 22 May 2020.}