How to Do a Backbend

If you have dreamed of becoming an Olympic gymnast, then mastering the basic back-bend is a great place to start. This acrobatic move is often used in floor exercises and balance beam performances. Those who master this skill move on to more advanced moves in a short time.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Comfortable clothing
• Padded area
• Spotter

1. Stretch. Take a few minutes to stretch your arms and legs. Not stretching could result in serious injury or pulling of muscles that could lead to lots of pain for days to come.

2. Stand with your feet shoulder's width apart making sure that your toes are facing a forward direction. Failure to stand in this manner could result in falling on your head or hurting yourself.

3. Raise your arms above your head making sure that your palms are as flat as possible.

4. Bend backward at the waist while simultaneously bending your knees.

5. Look for the floor behind you. Keep an eye on your hands and guide yourself so that your hands will touch the floor and not your head. If this is your first time, you need a spotter. The spotter will stand beside you and place his hands under your back while guiding you into the position.

Tips & Warnings

• The more often you do this, the easier it will become until you won't have to think about the steps before you start the bend.
• If you cannot find a friend to help you, use the wall as a support to start with. Instead of guessing where the floor is use your hands to walk down the wall. This will help you get a better understanding of how your body will react to being in this position.
• Always do a back-bend on padded floor or gymnastics mat, especially when starting out. This will help you to avoid injury.