How do i make my back more flexible?

Question

I am trying to do backbends and i can go about half way. But, I want to go all the way back...Whats a stretch that can allow me to do that?

Answer 1

Okay, in order to do backbends you need stretches, BUT you also need to work on strength in certain key muscles:

* Stretch in your abs to allow you to bend
* Stretch in your ilio psoas (hip flexors)
* Strength in your quadriceps (front of your thighs)
* Strength in your abs to help you control the movement
* Strength in your back
* Strong sense of balance
* Strength in the pelvic floor to help control it
* Stretch in your quadraceps, because they too stretch as you go back


Some suggested exercises:

To stretch your abs:
* Yoga cobra pose
* Yoga camel pose
* The yoga pose where you lie on your stomach, then reach back with your hands and grab your ankles

To build strength in your quads:
* Kneel. Keeping your upper body upright, lean back just a little, then hold it. Feel the burn.
* Stand. Engage your glutes and, using your quads to control it, lean back, keeping your chin up/forward, and reach behind you with one hand and touch the floor with it. Repeat on the other side.

To build strength in your abs:
* Crunches of various types

This page on my web site offers more exercises. Although it focuses on kneeling backbends, the same muscles are used in standing backbends so the exercises apply no matter which kind you want to do: http://www.shira.net/dear-backbend.htm

Answer 2

My friend and I were both trying to do this one day and we finally got it. Ok, here is what you do: (SIMPLE) Stand on a big bed or trampoline, and practice going back. Have someone support your back, then the next time you do it tell them to not hold your back as much, then the next time not as much, and so on until you get it. Finally, when you have mastered doing a backbend with a friend, try it on your own. You may fall down a lot, but you will get it eventually. Trust me, it took me an hour or so... Hope that helped! :)

Answer 3

Donut exersise is good.
Try doing a "bridge" from lying on your back rather than from standing and bending backwards. Push up from your arms and legs, that will stretch your back. Eventually you'll be able to do the backbend.

Answer 4

try doing a backbend against the wall. stand with you back about 2 feet from the wall and use your hands to walk you self all of the way back, and then use them to walk your self all the way up!

Answer 5

Try touching your toes...and keep attempting those backbends, eventually you will stretch out!

Answer 6

Lay on the bed, with your head hanging over the side, (looking up at ceiling). Reach out to the floor. Every day get further to the edge of the bed, stretching your back until you reach the floor. then lift your legs, until you can bring them over your head and land on the floor. Funny, I know...but I'm 40 years old, I'm a fitness instructor...and I can do it!

Answer 7

ok.. what you need to do is find a wall. stand about two feet away and lean back... like.. put your hands on the wall and go back until you feel a streatch. hol it for ten seconds and do it 5-10 times. eventually you will be able to walk all the way down the wall without a problem

Answer 8

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Answer 9

hey try this, when you go to do your backbend put one hand down just like your strething and spin your arm and put the other one down it worked 4 me.

Answer 10

try doing donuts, if you don't know what a donut is it when you get on your stomache and try ot touch your head to your toes.
even if you cannot do this it will still strech your back very well.