How to Do Back Stretches for Contortionist

Contortionists usually have a natural propensity toward extreme flexibility. They are divided into two categories--front benders or back benders--depending upon the way in which their spines more easily bend. But with enough practice, even people who don't possess the gift of natural spine flexibility can successfully perform back contortion stretches.

Difficulty: Challenging

Instructions

1. Turn to the side and place your feet slightly more than shoulder width apart. Extend your hands straight up over your head.

2. Look up at your fingertips using them as a focal point as you bend backwards at the waist toward the floor. Keep your arms stiff as you recline backwards eventually placing your hands on the floor behind you. Distribute your weight equally between your hands and feet in what is known as the "basic back bend" position.

3. Shift your weight to your heels and lift your hands from the floor while raising your upper body slightly. Remain in this hanging position for a few seconds.

4. Slowly walk your hands up your legs eventually hooking them around your knees. Remain in this position for as long as it takes to feel a good stretch.

5. Return your hands to the floor in the "basic back bend" position from Step 2.

6. Slowly pull yourself upright using your abdominal muscles until you are in the same standing position from Step 1.

Tips & Warnings

• Remember to move slowly and carefully into position so that you don't injure yourself.
• Consult a doctor before beginning any exercise or contortion routine.
• Discontinue contortion if you feel any discomfort or think you might injure yourself while completing various contortion positions.
• Always warm-up before contorting. This could involve light jogging and gentle stretching to loosen the body.

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[Wildscribe]

on 6/19/2009 First of all, this is actually rather advanced, as most people don't have the strength to lower with control into a bridge position nor do they possess the strength to stand up again. This takes work.

Second, this is actually one of the most painful and least effective ways to train your back for contortion. Get your facts straight before you post, "editor".