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How to Do a Backbend
Edited by Ben Rubenstein, Roadblock7, Master Tyler, Tom Viren and 132 others
Want to impress your friend with a backbend? This amazing gymnastics move will instantly make spectators ooh and awe. Make sure you stretch and work up to the move before performing it in front of an audience. Good luck and don't get hurt!
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EditSteps
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1first stretch your wrist by rocking back and forthAd
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2then do your normal shoulder stretches
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3then do your simple back stretches
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4put your hands straight in the air, slowly start moving back and down (your head should follow your handsAd
EditTips
- Stretch regularly to improve your flexibility and so that you can do the backbend better.
- If any of your body part is hurt after stretching, you should stretch until you feel no aches of pain.
- If you want to be the best at it keep on practicing and you will get faster and faster at doing it.
- What's probably stopping you is that you're scared and you think you might hit the ground. Just remember to not immediately drop and know that your arms will catch you.
- Have a mattress under you so if you fall, it won't hurt your head or any other body parts.
- Spread your legs out wider to help you get down lower. When you get really good at it like that, you can bring your legs closer together.
- Never start without a spotter.
- Consider taking a hot bath first, relax, maybe drink a cup of warm tea. This will help loosen your muscles and you will be able to bend easier.
- To get your back more flexible, get in a handstand and let your back slide down until your back is arched.
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EditWarnings
- Make sure you can hold a strong bridge for about twenty seconds before trying this or you may seriously injure your back or wrists.
- Make sure when you are first doing a backbend, you have someone to spot you, if not you could seriously hurt yourelf by doing the exercise wrong.
- Make sure you don't get hurt, or else it won't be fun
- If you start to feel dizzy after doing the back bend, stop and rest or drink some water.
- Keep your elbows locked or you may hurt your head.
- Remember that a backbend is not a party trick. You shouldn't do it to show off around a big group of friends because you won't be able to give the skill the patience and attention it deserves.
- It is best not to eat or drink too much at least 2-3 (4-5 hours if possible) hours before doing your back bend exercises.
- Always be supervised, especially if you're doing a backbend for the first time. Performing a back bend could cause neck or spinal injuries.
EditThings You'll Need
- A coach or trained person
- Mattress or yoga mat
Article Info
Featured Article
Categories: Featured Articles | Gymnastics
Recent edits by: Betheln, Amorita Maharaj, Hailey Girges
In other languages:
Español: Cómo hacer una araña (backbend), Italiano: Come Fare il Ponte, Português: Como Fazer Backbend, Deutsch: Eine Brücke schlagen, Русский: сделать мостик, Français: Comment faire une descente en pont
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Thanks to all authors for creating a page that has been read 236,294 times.
