How to do a Backbend + come up from a backbend

Step by step tutorial to getting your backbend along with effective tips! I also share tips on how to come up from a backbend.

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[sufo]

Tips for beginners:

1. It took me ages to get over my fear, in the end I got over it by not focusing, knowing I'm strong enough, I've worked hard etc.

2. It is best to practice everyday, but if you're the kind that you don't do things everyday like me, then whenever you are bored just try and do it, I probably roughly took 2 weeks using this process, but sometimes I would spend an hour stretching the mornings :)

3. Use the wall as support, but as you go on try not to lean on the wall putting all your weight there, because you won't be able to lean on air and you need to get used to holding your weight, it's ok for beginners to do that just to get the feel of it, but after a few times try to not to.

4. Practice at going on a certain place on the wall/door and try and see if you can go a bit further that day. When you're about 15cm up from the ground, start putting cushions under your head, I struggled putting my hands on the cushions at first, because of fear, but as I practiced each move a couple of times I put fingers on my cushions, then half hands, then full hands and finally all my weight was on my arms and legs :)

5. When you're far down, everytime you get to a certain place on the wall a few times, try moving a few cushions, eventually you'll be able to go down to the floor completely.

6. Once you're able to do it on the wall, try doing it on a chair, I personally used a big computer chair with cushions on it to begin with, I removed a cushion often and slowly went down. Move to another lower surface until you can eventually go to the floor.

7. Don't rush it, do it in your own time, have fun doing it, the whole process took a month and a bit, but it doesn't feel like that if you take your time and do it slowly.

8. What I found really helped was doing back flexibility stretches daily, DAILY, often, if you don't do it often there won't be an effect.

9. Listen to happy, upbeat music, most of the time I listened to Alivia's Dance Music Playlist, it's a lovely upbeat collection of music, music tends to distract you and change your mood which will help.

10. Don't just stop doing it when you can do it, keep practicing, try doing tricks, lifting legs up doing random things, that will keep your flexibility

P.S It doesn't come overnight, you need to have the patience to do it, just make a time for achieving skills, and the one you could be doing at the moment is the backbend, it doesn't how long it takes, afterall it's just fun anyway :D

[DotyAudioswaps]

I am very scared to do it because I am really tall and my back is really unflexible :(

[emib]

Here are some tips for getting over fears of going down into the backbend:

1. Practice going down on a soft surface such as a carpet, mat, or towel so if you do fall you dont hurt yourself

2. Try going further down the wall while touching it, then attempt to go all the way down next to the wall so you can use the wall for support if you dont feel confident

3. Get comfortable in the bridge before you try going down so you are warmed up

4. Bend your back when going down, don't just go backwards

5. Have a spotter in the beginning to help you get used to going backwards

6. Slide your hands down your legs backwards when going down for support and to make you bend further

7. Use surfaces lower each time to help you go down into your backbend

8. Trust yourself! You are strong enough. You dont end up holding your entire weight so if you can do a handstand or even just a plank you are strong enough

9. Find a spot to focus on so while you go down you can follow a line with you eyes to balance

10. Practice, practice, practice . Dont give up if you can't do it in a day! It took me 3 weeks to do a proper backbend, and when you do get it dont hurt yourself doing it often.

Remember, practice is key!!! Good luck!!!

[isabella-ogwn]

Tip for beginners who are scared to go down and backwards: you have a higher a chance of DYING IN A CAR CRASH, no, not even, DYING IN A PLANE CRASH, than going down into a backbend and dying/ severely injuring yourself, also, don’t think about it too much. Think about the features of your ceiling! :D good luck!

[elizabethrose]

someone tell me im not the only one who fell on their face 💀💀

[elsestrong]

I can go down into a backbend easily, but it's getting up that's my problem. I'm going to try this tutorial as I got my leg hold and splits, by watching your (AMAZING) videos! Love ya! xx

[dexiejaezhyll]

thank you! ive been practicing and showing my family my progress, my mom is so proud of me because she was a gymnast! she's so happy that i self taught myself HAHA!

[jiminswafu]

Omg! After like almost 30 mins.(?), I DID MY BACKBEND! Actually I know how to do the bridge. But I wanna learn how to backbend by not laying down on the floor. Thank you, you helped me a lot!🤗😊❤️

[taniababyy]

I GOT MY BACKBEND OFF THE WALL THANK YOU SO MUCH ALIVIA 🤗🤗❤️(I definitely recommend someone spotting you)

[zoefyd]

@Aliviadandrea I just wanted to thank you. I always have had horrible back flexibility, and I avoided it because it hurt and bothered me so much. A year ago, I couldn’t even do a simple bridge for more than 5 seconds. After a lot of stretching and hard work, I finally can do a back bend, and come up from it! Thank you for inspiring me, and motivating me to work on my weaknesses, not avoid them.❤️

[buddygamezzz]

YOUR THE BEST I ACTUALLY DID IT THANKYOU IVE BEEN TRYING FOR LIKE THREE YEARS AND I COME ACROSS YOU YOUR JUST THE BEST OMG IM LITTERLY CRYING 😢 😭 OMG THANKYOU IM TOTALLY SUBSCRIBING TO OU

[gopikamohan]

Yay! I did my backbend without the wall + I didn't have anyone to spot me. She's right PRACTICE PRACTICE... It took me 3-4 days thanks Olivia !

[xexoize]

My: clicks
My ad: *"StOp DoN't ExErCiSe"*

[megansmith]

About a week ago I started trying to do my backbend (I was already able to do my bridge) and not too long ago I finally did it! Thanks so much! <3

[notemelyit]

My cousin could do a backbend so I wanted to do it to and when I could finally do it my mom said that the backbend wasn't made for people who are overweight keep in mind my cousin is skinny so basically what she said hurt me so I haven't attempted to do it ever since :\

[averyduffyreads]

Quick tip on how I got my backbend!

When you go down the wall the first time you can just put your hands and walk right down but each time see if you can bend farther back without touching it and then grab the wall when you need support! Each time you’ll get farther and farther down the wall until finally you don’t grab it at all and you reach the floor!! Hope this helps❤️

[cloeysyt]

ONCE I DID A BACKBEND IN THE HOUSE AND I HIG MY HEAD ON THE FLOOR LMFAO.

[KatieCat]

Aren't backbends stretches?

Welp I guess you have to stretch to warm up for the stretchs.

[zoefyd]

I GOT MY
Thank you so much Alivia! I’ve always had horrible back flexibility, but over the last 3 months I’ve really pushed myself, and my back flexibility has come so far!❤️❤️

[sarah-vfxr]

other: i’m hopefully gonna be a cheerleader next year 😅