How to Do a Backbend Against a Wall

Three Parts:Preparing the LocationStretching Before BendingDoing the Backbend Against the Wall

This article shows how to do a backbend for beginners. This is how to do it against a wall, so it's not the real backbend but it's a good way to learn how it feels and to get used to the backbend motions.

Part 1
Preparing the Location

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    Find a good, clear spot. Find a wall space that is clear of any obstructions such as furniture, plants or sharp objects. It should have nothing that could injure you near it.
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    Place a mat, cushion or pillow on the floor. Or, use some other soft landing item to assist you should you fall or slip, such as a baby's mattress.

Part 2
Stretching Before Bending

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    Wear comfortable clothing. Gym, exercise or dance clothes are ideal. Any clothing that allows you to stretch and bend will work well.
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    Stretch. Good stretches to try include:
    • Straddle. Sit with both legs at an angle, and stretch to the right. Then stretch to the left. Try to bring your nose to your knee.
    • Butterfly. Sit with your legs in front of you like in the picture. Stretch forward.
    • Stretch over. Sit with your legs straight out in front of you. Stretch forward.
    • Bridge. This helps stretch your back. In order to do a back bend, your need to know how to do the bridge, because a back bend is practically just falling into a bridge backwards.
    • Arms. Stretch your arms like in the picture.
    • Splits. You don't have to be able to do the splits, but it's a good stretch for the back bend.
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    Proceed to doing the backbend when you consider you've done sufficient stretching.

Part 3
Doing the Backbend Against the Wall

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    Get a spotter. Don't try this without someone to help you and be around.
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    Place your feet on the floor.
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    Put the palms of your hands on the wall behind you.
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    Start bringing your hands down the wall and onto the floor.
    • Keep bringing your hands down and they are on the floor.
    • Keep your back arched.
    • It may be helpful to have the spotter support you in the arched position the first few times.
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    Done. Now you're in a bridge position and you've just achieved a backbend against a wall.

Tips

  • Keep practicing; this can take a while to master well.
  • Keep your back arched so as to form the backbend position.

Warnings

  • If you fall, you may hit your head. This is why it's important to have a spotter to keep an eye on you.

Article Info

Categories: Beginning Dance | Warm Ups Stretching and Flexibility