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Show menu Hide menu. This site contains affiliate links to products. As an Amazon Associate we earn from qualifying purchases. Ask any pole dancer or aerialist about their goals and no doubt they include working on back flexibility. Yet, even for dancers who only took up the practice as adults, we all dream of beautiful lines and elegant shapes created by a strong and flexible back arch. Vertical Wise published a great article in showing how, depending on which part of your back is naturally more flexible, what your back bend may look like in an ideal world where we can all sit on our heads!
It has been said that although you can lengthen the muscles, tendons, and fascia, that support the spine, the actual space between the bones is set as of puberty Source. This does not mean that we should all stop flexibility training all together, but it does help us set realistic goals and learn to approach the practice of back bending from a safe perspective.
When you attempt a back bend pose on the floor, you are enlisting the help of your hips, glutes, quads, shoulder, lats, and your neck.
Therefore, one of the first points to consider when embarking on safe back bending is that you also need to stretch and learn to engage these other parts of your body. Injuries, especially in your lower back, may occur from continually putting pressure on the spine in an attempt to push deeper and deeper. Lunges and reclining poses that focus on the quads, hip flexors, and psoas, will also help to ensure the final poses are not putting too much strain on your lower back.
