How to Do Backbend Exercises and Stretches


Backbend exercises and stretches use thigh, stomach, back and butt muscles, as well as hip flexors and your pelvis. They require balance and muscle control. You can do backbend exercises at home or in a gym to improve flexibility and strength in your spine.

  • Stand up, steadying yourself in a door frame if needed and bend your neck backwards so that the back of your head is laying against your back. Push your chest out and lift your behind as if you're trying to touch your head to your rear. Count to five, bending a little farther backwards with each count. Try it 5 to 10 times.

  • Get face down on the floor and prop your upper torso up. Your palms stay flat on the ground as you arch your back, trying to touch your head to your rear again. If needed, come off the palms and use your fingertips instead to get a greater bend during this exercise.

  • Lay on an exercise ball on your back. Stretch backwards, bending over the ball, and planting your hands on the ground. Rock back and forward a little, gently. Use your hands and legs to push and pull your body over the ball as a good stretching exercise.

  • Kneel on your knees and lean back carefully. Reach your hands behind you on the ground to brace yourself as you keep stretching backwards as far as you can. Hold the position for one minute and return upright. Repeat two to three time. Eventually, as you get better, stop using your hands to brace yourself. Extend your arms out in front to help balance.

Tips & Warnings

  • People with knee trouble shouldn't do backbend exercises or stretches until consulting a doctor.

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