:

Leave a comment (FaceBook account required):

Back Bend Stretching Exercise 10

1. Backbend onto your bed/couch/table and wriggle into a comfortable position with legs hanging loosely.

2. Raise the legs to straight.

3. Grasp the legs and do not bend at the knees and pull slowly in to a 1-2-3-4-5 count to get the head between the thighs (if you can). At all times keep your back relaxed.

Relax to position 1. Do at least 30 repeats.

After the exercise do front bend exercise 4.


Advanced variation

1. Backbend to position 1 with legs hanging loosely.

2. Grasp the legs as position 2

3. Bring the hands up to above the knees as at position 3. Pull down hard to close the band and hold the position for a 25 count. Get the head between the thighs (if you can).

4. Relax to position 1. Do at least 30 repeats.

After the exercise do front bend exercise 4.


Advanced variation only to be done with assistance when more advanced and successful with all backbend exercises.

As you have been able to see in the last exercises we have proceeded from backbends to folds, meaning that instead of bending the back you're at this level folding the vertebrae. If you have managed to get the back folded and you can feel your seat against the back well below the shoulders try the position above. In this position you will feel that your back is folded and that the upper back also is bent. You will need assistance to get into this position, but when you're there at this lever you'll be able to stay in it for a longer time. When lying in a backbend on the chest and the legs straight to the front have the person that assists you slide you your arms thru the legs and get them up to about knee position as above. In time you might be able to get into this position by yourself. Then hold yourself like this as long as you feel it's comfortable and do at least 30 repeats. After the exercise do frontbend exercise 4.

Funny Cats
likes: 0
Funny Cats
Tiny Dwarf Hamster On A Tiny Playground
likes: 0
Tiny Dwarf Hamster On A Tiny Playground
Insane Brave Hamster Attacks Two Guys
likes: 0
Insane Brave Hamster Attacks Two Guys
Top 10 Animal Combats
likes: 0
Top 10 Animal Combats
Crazy Horse Race On Highway
likes: 0
Crazy Horse Race On Highway
Top 20 Martial Arts Anime
likes: 0
Top 20 Martial Arts Anime
Awesome Girls Posing In Amazing Martial Arts Scenes
likes: 0
Awesome Girls Posing In Amazing Martial Arts Scenes
Top 10 Fastest Martial Artists (Kung Fu, Karate, Wing Chun) In The World
likes: 0
Top 10 Fastest Martial Artists (Kung Fu, Karate, Wing Chun) In The World
Top 10 Fastest Martial Artists In The World
likes: 0
Top 10 Fastest Martial Artists In The World
Bruce Lee action by 6 year old boy
likes: 0
Bruce Lee action by  6 year old boy
5 year old boy acting Bruce Lees nunchaku scene
likes: 0
5 year old boy acting Bruce Lees nunchaku scene
Юта - Ревность
likes: 0
Юта - Ревность
Юта - Быть как все и стать одной из первых
likes: 0
Юта - Быть как все и стать одной из первых
Борис Гребенщиков, Аквариум - Комната, Лишенная Зеркал
likes: 0
Борис Гребенщиков, Аквариум - Комната, Лишенная Зеркал
Awesome Girls Demonstrate Amazing Flexibility Including Splits
likes: 0
Awesome  Girls  Demonstrate  Amazing  Flexibility  Including  Splits






Contortion & Flexibility: The Best Contortion And Acrobatics Video Ive Ever Seen
LIKES:0
Contortion & Flexibility: The Best Contortion And Acrobatics Video Ive Ever  Seen
Flexilady In Green With Her Boy Student Contortion Duos - 柔軟な女の子 - 女性と男の子
LIKES:0
Flexilady In Green With Her Boy Student Contortion Duos - 柔軟な女の子  - 女性と男の子
Contortion & Flexibility: Contortion Exam In Circus School (Full Version)
LIKES:0
Contortion & Flexibility: Contortion Exam In Circus School (Full Version)
Flexibility And Stretching Internal Contest In Contortion School (Full Version) - 柔軟な女の子
LIKES:0
Flexibility And Stretching Internal Contest In Contortion School (Full Version) - 柔軟な女の子
Best Contortion Acts of February, 2017 - 柔軟度. またわり
LIKES:0
Best Contortion Acts of February, 2017 - 柔軟度.  またわり
How Large Buildings Are Being Removed
LIKES:0
How Large Buildings Are Being Removed
Contortion: Training Routine And The Results Years After!
LIKES:0
Contortion: Training Routine And The Results Years After!
Bendy Contortion Girl
LIKES:0
Bendy Contortion Girl
Extremely Flexible Contortion Girls
LIKES:0
Extremely Flexible Contortion Girls
Kristine Bright Contortion Act
LIKES:0
Kristine Bright Contortion Act