With focused breathing and mindful muscle movement while doing the routine, you’ll be surprised at what 2 weeks can bring. Actually I should probably start talking hours, in 6 hours; about a week’s worth of stretching, you should see improvement. A week has been a good milestone for me, where I’m thinking, “okay I should see a tiny bit of progress”.
Hey I saw you live in DC, it’s nice to have another local onboard! 😀 All of us locals should have a meet-up one day and stretch together. Partner stretching is the bessst!
Well done, half the battle is picking yourself up 🙂
Here are two variations that I think would help you.
Put your hands up against the wall and try to do little rocks, bringing your armpits towards the wall.
Try propping yourself up by your hands, by either using yoga blocks or a couch, then try to push your hip flexors high into the air.
As I progressed I realized it’s not just bendy shoulders and backs that make a good bridge, it’s also bendy hip flexors!
They best tip for anyone to improve: Continue doing the dynamic stretches often, the poses will get easier as you get stronger in new ranges of motion.
Way to go, you are already in pretty good shape, flexibility wise! I feel like all the former gymnasts pick up where they left off real quick.
If you haven’t already check out Vivi’s progress for inspiration. If you continue doing the fit and bendy dvd or the routine here, I have no doubt in 100 days you could reach full splits and a full backbend or at least you’ll be super close!
It’s awesome how so many of us here are pole dancers! Pole dancers unite 😉
Sorry I didn’t see this sooner! I would focus on bringing your knees backwards and bring your feet farther apart. You could also go onto your forearms and rock hips forward and backwards. As you progress you can straighten one leg at a time.
Oh no, typical, I fix one thing and 2 other things break lol! Well hopefully this time all the bugs are fixed, The forum works, the private messaging works and the comments work! 🙂
If your back bends hurt, it can be for a number of reasons that you may want to explore. Try lengthening your back more in the backbend stretches. Also really take your time with the dynamic stretches as these will strengthen your back.
Another good back strengthening exercise that I have found, is you lay on your stomach, and have someone sit on your ankles while you lift you upper body up and back. I do this with my arms straight above my head, arms straight out to the side, and arms down by your side; 10x each.
Yes forward bending is necessary and will not limit your back flexibility. So continue doing the opposite stretches for as much time as you do your backbend exercises. Every time I do a back move, right after I do child’s pose, happy baby, or pumpkin rolls. I have noticed that the more I focus on the forward bending the better my back bending is.
My backbends hurt sometimes too, normally it’s because I am putting to much pressure on my lower back and not engaging my upper back muscles.
My best advice is to listen to your body, if it hurts don’t push it until it feels better. However if it is a “hurt so good” just make sure you are practicing slow, breathing deeply; with each inhale engaging your muscles and with each exhale releasing your muscles.
Hope this helps, and thank you so much for contacting me!
This is not a bad place to start! Glad you’ve joined us, I look forward to seeing your progress 🙂
With focused breathing and mindful muscle movement while doing the routine, you’ll be surprised at what 2 weeks can bring. Actually I should probably start talking hours, in 6 hours; about a week’s worth of stretching, you should see improvement. A week has been a good milestone for me, where I’m thinking, “okay I should see a tiny bit of progress”.
Hey I saw you live in DC, it’s nice to have another local onboard! 😀 All of us locals should have a meet-up one day and stretch together. Partner stretching is the bessst!
Looking good! 😀
No worries about the categories, I just added balancing.
I love those yoga pants!
This is a great starting point. You’re going to go far! 🙂
Well done, half the battle is picking yourself up 🙂
Here are two variations that I think would help you.
Put your hands up against the wall and try to do little rocks, bringing your armpits towards the wall.
Try propping yourself up by your hands, by either using yoga blocks or a couch, then try to push your hip flexors high into the air.
As I progressed I realized it’s not just bendy shoulders and backs that make a good bridge, it’s also bendy hip flexors!
They best tip for anyone to improve: Continue doing the dynamic stretches often, the poses will get easier as you get stronger in new ranges of motion.
Happy Stretching 🙂
Way to go, you are already in pretty good shape, flexibility wise! I feel like all the former gymnasts pick up where they left off real quick.
If you haven’t already check out Vivi’s progress for inspiration. If you continue doing the fit and bendy dvd or the routine here, I have no doubt in 100 days you could reach full splits and a full backbend or at least you’ll be super close!
It’s awesome how so many of us here are pole dancers! Pole dancers unite 😉
This is awesome!! Thanks for sharing 🙂 You came so far in such a short time!
Sorry I didn’t see this sooner! I would focus on bringing your knees backwards and bring your feet farther apart. You could also go onto your forearms and rock hips forward and backwards. As you progress you can straighten one leg at a time.
Glad to hear that regardless of your rough weeks, you’re still making progress! Go you! 😀
You are so very welcome 🙂
Hey Maddy,
Oh no, typical, I fix one thing and 2 other things break lol! Well hopefully this time all the bugs are fixed, The forum works, the private messaging works and the comments work! 🙂
If your back bends hurt, it can be for a number of reasons that you may want to explore. Try lengthening your back more in the backbend stretches. Also really take your time with the dynamic stretches as these will strengthen your back.
Another good back strengthening exercise that I have found, is you lay on your stomach, and have someone sit on your ankles while you lift you upper body up and back. I do this with my arms straight above my head, arms straight out to the side, and arms down by your side; 10x each.
Yes forward bending is necessary and will not limit your back flexibility. So continue doing the opposite stretches for as much time as you do your backbend exercises. Every time I do a back move, right after I do child’s pose, happy baby, or pumpkin rolls. I have noticed that the more I focus on the forward bending the better my back bending is.
My backbends hurt sometimes too, normally it’s because I am putting to much pressure on my lower back and not engaging my upper back muscles.
My best advice is to listen to your body, if it hurts don’t push it until it feels better. However if it is a “hurt so good” just make sure you are practicing slow, breathing deeply; with each inhale engaging your muscles and with each exhale releasing your muscles.
Hope this helps, and thank you so much for contacting me!
Happy Stretching,
Amanda
Your back looks like mine when I first started 1.5 years ago! With a little dedication and inspiration you’ll get there in no time. 🙂
Happy Stretching!