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We show you 5 exercises to progress through to achieve a back bend.

Back Bend: 5 Exercises To Get You There

The back bend is an empowering pose that showcases your spinal flexibility and strength. Whether you’re a seasoned yogi, dancer, or fitness enthusiast, mastering the back bend is a rewarding endeavor that requires dedication and practice.

In our 5 Exercises To Get Into A Backbend video, we’ve teamed up with G Money to present you with five essential exercises that will help you achieve a back bend.

From shoulder flexion to hip extension, each exercise targets specific components crucial for achieving the position. 


Exercise 1: Prone Shoulder Flexion Lift Off

This shoulder exercise is a great start to getting into a back bend.

Shoulder flexibility is key to a graceful back bend. This exercise focuses on training shoulder flexion, preparing your arms to reach overhead and create that beautiful arch in your back. 

Exercise 2: Loaded Couch Stretch

To achieve a deep back bend, your hips need to extend fully. The couch stretch trains the hip flexors and prepares them for the demands of the back bend. 

Exercise 3: Standing Arch Progression

This version of the arch progression stabilizes your hips and is a great way to see what flexibility you are at and see if you can achieve a back bend.

Arch progression is a great way to see what flexibility you are at and see if you can achieve a back bend.

Creating a strong and fluid arch in your back is fundamental for a stunning back bend. The standing arch progression, a step-by-step approach to perfecting your spinal extension. Learn how to segment the movement and gradually build up to the full back bend shape.

Exercise 4: Foot Elevated Bridge Progression

The bridge position is foundational for mastering the back bend. In this exercise, Ian and G Money demonstrate the foot-elevated bridge progression to help you build strength and stability in your bridge pose. Discover proper hand placement and technique to enhance your bridge and support your back bend journey.


Exercise 5: Bench Thoracic Spine Extension

Thoracic spine mobility plays a significant role in achieving a back bend and this exercise focuses on the upper back’s flexibility. This exercise will safely and effectively mobilize your thoracic spine, setting the stage for a back bend.

If These Exercises Are Too Advanced…

Pushing through pain is not what we want with these exercises! You might need to regress or get back to the basics. Our Core and Breathing Program is a great option to lay the foundation to then progress to the back band. 


Be Patient!

Mastering the back bend is a journey that requires patience, consistency, and dedicated practice. Incorporate these exercises into your routine and gradually witness your flexibility and strength improve. Remember, progress takes time, so be kind to yourself and celebrate each milestone along the way.


The fastest way to achieve all of your fitness goals is to work one-on-one with us. 


If you have any questions or need further guidance on your back bend journey, feel free to leave a comment below.

We are here to support you in achieving your flexibility goals.



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