Q&A for How to Do a Backbend

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  • Question
    How do you become flexible?
    Tanya Berenson
    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.
  • Question
    Are backbends dangerous?
    Tanya Berenson
    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.
  • Question
    How do I get over a mental block stopping me from doing a backbend?
    Community Answer
    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.
  • Question
    Should I keep my arms by my ears when doing a backbend?
    Community Answer
    Community Answer
    Yes, keeping your arms by your ears will provide added stability when you do the backbend.
  • Question
    In your first try, how far down should you go when you do a back bend on the wall?
    Community Answer
    Community Answer
    As far as you're comfortable doing it, but it is recommended that you try it to where your head is to begin with. If you can do it further, do it far enough that you can walk your feet out a little, then walk your hands down the wall to form a full back bend.
  • Question
    Do you have to have a a spotter?
    Community Answer
    Community Answer
    No, but it is recommended; it's easier to do it with someone else, because they can help you get used to it, especially if they have the skill as well.
  • Question
    How do I get my shoulders and arms strong enough to do a backbend.
    Community Answer
    Community Answer
    Exercise every other day using hand weights to build upper body strength. Try doing push ups, curls and planks to increase strength.
  • Question
    How do you bend your back? Every time I try, I just land straight in my back.
    Community Answer
    Community Answer
    There are lots of stretches you can do for back flexibility, like the Cobra in yoga, or the cat stretch, etc. Try doing some back flexibility stretches, and then move on to the Bridge. Once you can hold the Bridge for about 30 seconds, you can move on to other steps.
  • Question
    Do I bend my legs?
    Community Answer
    Community Answer
    When you begin practicing a backbend, go ahead and bend your legs, as this makes the process easier. As you get better at backbends, try bending less and less until you can go down with your legs straight.
  • Question
    What should I practice on if I don't have a mat or mattress?
    Community Answer
    Community Answer
    Get a couple of pillows and stack them up or use your couch. You can also practice on a carpet or some grass instead.
  • Question
    I want to do a backbend against a wall but I'm too scared. How do I get over the fear of it?
    Community Answer
    Community Answer
    This fear is normal and is your mind's way of telling you that you could get hurt doing this. Be sure you've trained for it and know that you can complete the moves. Importantly, have a spotter who can both assist you and keep an eye out for you. Give it a go in a comfortable place where falling won't hurt. After you've tried it the first time, you'll probably find that the fear fades away and you can't wait to try it again.
  • Question
    How do you bend your back? I tried that for like 30 minutes and all I got was a head that hurts so much after doing it!
    Community Answer
    Community Answer
    You can get a little lightheaded and dizzy from doing this, not to mention stomach cramps. To deal with this, try to stretch in a cobra position or a downward dog pose a few times. Then see if your back is flexible enough. Take plenty of breaks and it's a really good idea to have an experienced person walk you through this if you're just not getting it.
  • Question
    Can you demonstrate this more slowly for me?
    Community Answer
    Community Answer
    Watch a tutorial on YouTube and change the settings to slow motion on the screen.
  • Question
    What types of stretches should I do to improve my back flexibility?
    Community Answer
    Community Answer
    Practice doing bridge-ups and a downward dog position to stretch out your spine. After attempting a series of backbends, you should lie down into a ball and roll out your back.
  • Question
    What's the difference between a bridge and a backbend?
    Community Answer
    Community Answer
    The the difference between a bridge and a backbend is how you get into the position. For a bridge, you start by lying down on the floor and then pushing up with your arms and legs. A backbend however, starts from a standing position, and require you to bend over backwards until you reach the ground with your hands.
  • Question
    Is it harmful to start the backbend from your knees?
    Community Answer
    Community Answer
    It is actually quite difficult to do it this way. You could definitely hurt yourself, especially if you are not stretched enough.
  • Question
    How long does it take you to do it?
    Community Answer
    Community Answer
    If you are flexible and strong it will take a very short time. If you are not, it will take you a while.
  • Question
    Do you need to go to gymnastics class to do your back bends?
    Community Answer
    Community Answer
    No, you don't. However, a gymnastic center will have the equipment to safely practice. A a wall and floor is fine, especially if you have a gymnastics mat. It is highly recommended to have someone spot you, to help should anything go amiss.
  • Question
    How do I do a backbend if my back is inflexible?
    Community Answer
    Community Answer
    Practice a seal. This is when you start in a plank/push up position and lower your hips to the ground and push your chest back.
  • Question
    What happens if I land on my head instead of my hands?
    Community Answer
    Community Answer
    Get some pillows in case that happens.
  • Question
    If I have no gymnastics experience will I be able to do this?
    Community Answer
    Community Answer
    Yes, as long as you have mastered a bridge, stretched completely after warming up, and you have confidence, you're perfectly qualified to perform one without any proper gymnastics experience.
  • Question
    I try this against the wall, and when I go down, my head gets dizzy and my hands shake. How could I improve this?
    Community Answer
    Community Answer
    Does this happen with other things you do? If so, try to figure out why so you can prevent it from happening. You may need to consider seeing a doctor.
  • Question
    I am 21 years old and beginner. Is it okay for me to start stretching and trying to do backbend at this age?
    Community Answer
    Community Answer
    Of course! You can start stretching at any age.
  • Question
    I am pretty good at doing a backbend on a wall, but now I'm too scared to do it on the ground. How do I overcome this fear?
    Tom De Backer
    Tom De Backer
    Top Answerer
    Honestly, by doing it. But you can work up to it. Do it again and again on a wall, until it really feels like you could do it in your sleep. Your body will get to know the routine of this movement and feel less afraid. Fear can really be your body saying, "Are you crazy? We can't move this way!" If you show your body that you can indeed, the fear will be less. You can also use rollers to support your back, or ask someone to spot you the first few times. At some point, you'll feel confident that you can do it.
  • Question
    Do you have any more tips on how to come up from a bridge, because I struggle coming up from a bridge?
    Community Answer
    Community Answer
    Try swinging your body, as it can help you get more momentum.
  • Question
    What should I do if I don't have a spotter? I can do the backbend with the wall, but if I do a backbend onto my bed, I fall on my back.
    Emily
    Emily
    Community Answer
    The biggest thing with backbends is trusting yourself. When I first learned my backbend, I could only do it on a mat, even though the mat wasn't helping me because the floor at my gym was already soft enough. You can practice going back onto a raised surface like a couch, or catching your self on a wall. You'll get a backbend soon.
  • Question
    I'm having trouble between steps 4 and 5. How do I get my backbend to the ground?
    Community Answer
    Community Answer
    When I learned my backbend, I didn't use step 4. Instead, I kept doing my backbend against the wall, slowly moving away from the wall until I got my backbend on the ground.
  • Question
    What if I'm afraid to try this?
    Kitty65152
    Kitty65152
    Community Answer
    You can practice by putting your back a few feet away from a wall and slowly walking yourself down into a backbend. Once you get rid of your mental block, you can do it on a soft surface without a wall.
  • Question
    Will this break my back?
    Community Answer
    Community Answer
    As long as you warm up properly and don't overdo it, then you shouldn't have any back problems, including a break, while doing a backbend. Ask someone to support your back if you're nervous. Also, don't continue to arch your back if you experience a lot of pain.
  • Question
    How do I keep fro falling on my head?
    Community Answer
    Community Answer
    Straightening your arms may help. Maybe watch videos online or ask for help from someone else who can do a backbend confidently.
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