:

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.

Most Bendy Contortion Girls
likes: 0
Most Bendy Contortion Girls
The Most Incredible Contortion Acts
likes: 0
The Most Incredible Contortion Acts
Bendy Contortion Snake Women
likes: 0
Bendy Contortion Snake Women
Contortion Girls With Incredible Range Of Movements
likes: 0
Contortion Girls With Incredible Range Of Movements
Contortion Talents From Various Parts Of World
likes: 0
Contortion Talents From Various Parts Of World
The Best Contortion Girls Of 2017, March (Contoriton Act In Octagon Cage etc)
likes: 0
The Best Contortion Girls Of 2017, March (Contoriton Act In Octagon Cage etc)
Pole Dance School Hard Stretching Routine. Splits And Backbend With Assistance.
likes: 0
Pole Dance School Hard Stretching Routine. Splits And Backbend With Assistance.
Contortion And Gymnastics: Stretching Routine And Performances
likes: 0
Contortion And Gymnastics: Stretching Routine And Performances
Some Stretching Exercises For Flexible Athletics
likes: 0
Some Stretching Exercises For Flexible Athletics
The Olympic Face Of Extreme Flexibility - The Rhythmic Gymnastics!
likes: 0
The Olympic Face Of Extreme Flexibility - The Rhythmic Gymnastics!
Training Routine For increasing Flexibility Required For Pole Dance And Contortion
likes: 0
Training Routine For increasing Flexibility Required For Pole Dance And Contortion
Absolutely Flexible Flexiladies Present Insane Art Of Contortion Such As Woman In A Glass Box
likes: 0
Absolutely Flexible  Flexiladies  Present  Insane  Art Of Contortion Such As Woman In A Glass Box
Brilliant Contortion Girls Present Incredible Stretching Routine Such As Stretching Exercises
likes: 0
Brilliant Contortion Girls Present Incredible Stretching Routine Such As Stretching Exercises
Contortion Show In A Restaurant And Some Other Contortion Demos
likes: 0
Contortion Show In A Restaurant And Some Other Contortion Demos
Amateur Stretching Workout At Home
likes: 0
Amateur Stretching Workout At Home






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
Contortionist In A Fantastic Creature Suit
LIKES:0
Contortionist In A Fantastic Creature Suit
Contortion Girls That Are Happy And Flexible!
LIKES:0
Contortion Girls That Are Happy And Flexible!