Ever felt like your back refuses to open up no matter how you try? Well, getting your back to open up to a proper backbend fast, is possible, and these few tips will help you get that.
It will get you doing a backbend, and even more, tricks as you progress. There are a few tips, which I will give you,
Based on my own experiences, to help you improve your backbend, hold the position longer, and avoid any sort of injury in the process.
I didn’t quite struggle to get a decent backbend, but I sure learned a lot along the way, and teaching myself showed me a lot of mistakes and how to correct them,
And if you will let me save you time, these simple tips will help you improve your backbend, increase your back flexibility,
As well as your overall hip flexibility and body flexibility.
With that all in place, let’s dive right into the simple tips and tricks which will help you improve your backbend and back flexibility altogether.
- A GOOD POSTURE IS KEY
- USE A WALL TO PRACTICE
- DON’T HOLD YOU BREATH OR CLOSE YOUR EYES
- PROTECT YOUR KNEES WITH A KNEEGUARD
- DON’T SPLAY YOUR FEET
- DON’T FALL INTO YOUR SHOULDERS, INSTEAD PUSH AWAY
There are a few important things involved when we talk about a backbend, but the most important of all is having a good posture
NOTHING Beats That!
Having a good posture during your back flexibility training, help to relieve any tension you may feel when practicing,
As well as helping you avoid any form of injury or strain.
A good posture means not falling into your backbend with a semi-curved, or not properly curved back,
But starting in a nice tall position, and if you want to go into your backbend from standing, curve your back properly,
So you can move into the posture with ease, up and down. Having a good posture is my no 1 tip, and I suggest you have a look into how you practice your backbend,
And see if your posture is correct or not and align it accordingly.
Drink Water before you practice!
How about I tell you that the constant blood rush to your head you feel when you go into a backbend is a result of not properly hydrating.
Yes, that’s so true, and I learned that from experience.
When you go into a backbend and feel the blood rushing to your head, so much that you can’t hold the position for up to 10 seconds,
It is a result of the lack of proper hydration. You and your body need water to function, and not properly hydrating can have a bad impact on your health and well-being.
Before you train your back, have at least a glass of water 10 minutes before the time of practice,
So the blood rush will reduce. But it doesn’t go away pretty fast. It simply reduces the effect,
And with time, the rush will reduce and you will be able to hold your posture for more than 10 seconds.
Whether you are a beginner or an expert who can do a chest stand, the wall should always be your best friend.
Use a wall to practice and improve your backbend, in whatever stage you are in your journey.
It’s like tennis players. Sometimes they practice with a partner, and sometimes they practice with a wall.
They do that because the wall helps them improve, and there is always room for improvement.
Heck, Serena Williams still practices tennis with a Wall.
Hopefully, my tennis illustration gives you an idea of what I mean by using a wall to improve and deepen your practice.
So, embrace the wall, because it will be your best friend.
Do not do any of the above. You need to see what you are doing and you need to breathe properly.
I understand that sometimes, it can happen unconsciously, especially if you are a beginner, but you need to focus and make sure you are breathing.
That is why meditation should be on your daily agenda every day. It helps you be present, focus on your breathe and be in the moment.
You might be wondering what meditation has to do with this, and it has everything to do with it.
I always encourage everyone to meditate. A few minutes a day is what you need and it is a useful skill that will be so valuable to you now and in the future.
Anyways, before I derail, You have to focus on your breathing during your backbend and do not close your eyes.
Be confident, open your eyes, and see how you are doing, and you will soon figure out, that you are doing just ok.
5. PROTECT YOUR KNEES WITH A KNEE GUARD
Have you ever seen a backbend photo, and looking at the person’s knee, it looks like the knee is almost a triangle shape?
If you have, then let me tell you that that can hurt your knees, both in the short term and in the long run.
Your knees, aren’t supposed to form some sort of triangle shape during your backbend but should be neutral.
Now, if you are like me, and have weak knees, then getting a knee guard will help you protect your knees from injury,
And further, enable you to hold your backbend longer without them giving out. Wear the knee guard during practice to protect your knees.
A knee guard doesn’t have to be used only when you have weak knees, but can be used by anyone when practicing.
This is such a useful tip that I found super helpful and I’m sure you will too.
When you go into a backbend from the floor, you will notice that your feet may spread themselves apart. More unconsciously than you would imagine.
But it is something you can control. How? By using a yoga block.
Now, in my honest opinion, using a yoga block to prevent splayed feet is a very effective way, but can be a bit difficult (this is my opinion)
I say this because, going up against yourself, your feet spreading apart, giving you an easy way to do a backbend, put to do it properly,
You have you keep your feet and knees in check, and having a yoga block between your knees, keeps your knees and feet together,
Making it quite difficult to get up with ease. Now, this shouldn’t scare you but prepare you instead.
Now that you know this little tip, if you splay your feet when going into a backbend, put a yoga block, or pillow between your knees and go for it.
I assure you, you will see what I mean.
My last tip is based on the fact that you are already in a backbend.
Now, in this position, especially for beginners, you may fall into your shoulders and lag behind a little.
DON’T, YOU WILL HURT YOUR SHOULDERS.
Trying you fall into your shoulders does more harm than good to your backbend and your shoulders,
And you might feel pain or probably a strain on your shoulder sockets. Instead, actively push away from your shoulders.
It’s like you are lifting your body away from your shoulders, with your palm on the floor and actively pushing your body.
That way, your backbend takes a more balanced and nice shape, and if you take a picture of yourself while doing it,
You might like what you see. Use these simple backbend tips outlined properly and you will see amazing progress.
I hope these 7 tips are very informational to you, and you read these tips, absorb it, and use it, so your daily backbend practice,
Will be something you enjoy doing, and not some chore that you dread.
Use these tips wisely, and I wish you all the backbends and back flexibility you can carry.
Did you love this post? Then share it on your social media pages, and be sure to share it with your other flexy friends.
What other way to achieve greatness and a super flexible spine, than together.
And when you do, be sure to send me an email or your progress, I would love to feature you on the blog for others to see your hard work,
And be inspired by you.
Can’t wait to hear from you soon, and
Cheers to More Backbends and Spine Flexibility.