AERIAL ACROBATICS

Back Bend Flexibility: How to Improve Spinal Mobility & Strength

Back Bend Flexibility: How to Improve Spinal Mobility & Strength
Written by Anya Shevelyuk

Welcome to the world of back bend flexibility! Whether you’re a yogi, dancer, or aerialist, achieving greater spinal mobility is a rewarding journey. In this article, we explore the three key areas of back bend flexibility and how to improve your technique safely and effectively. Understanding these regions will help you enhance your practice while preventing injury.

Back Bend Flexibility: The Three Key Areas of Spinal Mobility

There are 3 different places in the backbends. Everyone bends differently, but the most common area is the lower back. Think about it, there is no ribcage in our lower back to stop or hinder us from bending there.

1) Lower Back & Back Bend Flexibility: Fast-opening but Vulnerable

usually opens up the fastest because of this reason. However, it can also get pinched easily if there is too much-forced compression. You want to think about lifting and extending through the hip, chest and throat joints to prevent lower back compression in the future.

2) Mid-Back Strength & Back Bend Flexibility: Ribcage Expansion & Engagement

One of the biggest challenges in back bend flexibility is opening the mid-back, as the ribcage muscles must learn to expand. In addition to that, the muscles along the back of the ribs have to learn to contract and bend. A lot of people hold stress/tension in this area, especially those sitting at a desk all day hunching forward. This puts stress on these muscles, which causes them to overstretch and become weak over time.

3) The Neck: Importance and Potential Challenges

Similar to the lower back. There isn’t much holding this set of joints back because there aren’t any bones surrounding the cervical spine. However, just like with the mid-back, many people hold stress/tension in this area. The neck is a very important part of back bending, especially in cheststands because you need to extend and elongate to prevent pinching in the neck.

Examples of Backbend Variations

backbend_flexibility_anya_shevelyuk

The above photo shows flexibility only in the lower back. Above that, the back is completely straight and the booty sits on the mid part of the back. Thus, making this a backbend that is localized in only a few lumbar vertebrae.

backbend_flexibility_anya_shevelyuk2

Here we see the bend is more or less equal along the whole back. The backbend isn’t completely in just one area. The entire spine is being utilized to create the bend in the back. The booty is now over the crown of the head rather than sitting on the back itself.

backbend_flexibility_anya_shevelyuk3

In this photo, we notice the most dramatic bend is in the neck. The upper, mid, and lower back are completely wrapped around the head. And the booty has shifted even more forward in front of the head and face.

Back Bend Flexibility Training: Why a Certified Coach Matters

Your safety and well-being are of utmost importance when it comes to exploring backbend flexibility. We strongly advise that you always train under the guidance of a certified and experienced trainer. Remember, backbend flexibility is a journey that requires patience, guidance, and respect for your body’s limits. By training with a certified trainer, you can embark on this journey with confidence, knowing that you are prioritizing your safety and setting yourself up for long-term success.

Ready to take your backbend flexibility or pole dance skills to the next level? Explore online flexibility and pole courses with certified trainers at this link and build your strength and flexibility with professional guidance.

Conclusion

Embrace the journey of back bend flexibility, exploring the unique capabilities of your spine as you deepen your practice. Remember to approach your practice with patience, listen to your body, and gradually work towards greater flexibility. With dedication and proper technique, you can unlock the full potential of your backbend abilities.

 

About the author

Anya Shevelyuk

Anya's journey in the performing arts began with ballet, where she graced the stage in various shows with Ballet Midwest.
After transitioning to Kansas City to train with KC Ballet, she discovered her passion for circus arts.
At just 21 years old, Anya embarked on rigorous training in contortion and aerial arts at Quixotic School of Performing Arts.
Since then, she has become a member of Voler: Thieves of Flight, an aerial performance ensemble, and has traveled independently across the US, captivating audiences with her aerial and floor acrobatics.
Seeking to further her career, Anya relocated to Las Vegas to train under renowned contortionist Otgo Waller.
Today, she mesmerizes audiences in the circus and burlesque scene with her captivating ground and aerial acts.
From scandalous cabarets to birthday parties and street performances, Anya always aims to leave her audience inspired and amazed.

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