Q&A for How to Do a Backbend

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.

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.

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.

Yes, keeping your arms by your ears will provide added stability when you do the backbend.

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.

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.

Exercise every other day using hand weights to build upper body strength. Try doing push ups, curls and planks to increase strength.

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.

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.

Get a couple of pillows and stack them up or use your couch. You can also practice on a carpet or some grass instead.

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.

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.

Watch a tutorial on YouTube and change the settings to slow motion on the screen.

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.

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.

It is actually quite difficult to do it this way. You could definitely hurt yourself, especially if you are not stretched enough.

If you are flexible and strong it will take a very short time. If you are not, it will take you a while.

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.

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.

Get some pillows in case that happens.

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.

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.

Of course! You can start stretching at any age.

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.

Try swinging your body, as it can help you get more momentum.

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.

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.

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.

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.

Straightening your arms may help. Maybe watch videos online or ask for help from someone else who can do a backbend confidently.