![]() if you push into the ground with your hands you can get deeper into the stretch.įorearm/handstand bridges are a good idea, but you want to really try to push your weight forward and into your hands to feel it in the middle back and chest.Ī final stretch (but this one is more advanced) is to lay on your stomach with the pole at your crotch. you want to try to lay your stomach on your thighs while keeping your chest and chin on the floor. ![]() You can also get on your hands and knees, and drop your chest to the floor while keeping your thighs pointing straight up. if that's easy, stand the block up the tall way.Ĭobra on forearms is another good one– this targets middle back more then full cobra, which is more lower back. Middle back is less muscle flexibility and more creating space in your spine– you want to think about elongating, not compressing… that's REALLY important! you can try laying on your back with your shoulderblades on a yoga block, reach your hands over your head, and try to pulse your hands down to the ground– you will DEFINITELY feel that one in your mid back. It's really tough to target the middle back! i have the same problem– all my back flexibility is in my lower back. You should be very comfortable doing a forearm stand before you attempt to stretch in the position. Be careful though – don't do what you don't feel comfortable with. This kind of move is helpful because your legs are heavy and gravity is pulling them down, increasing the curve in your back. ![]() When I first started doing this move less than a year ago, I my feet were probably at least 6'' from the floor, but now my toes can touch the floor. Can you do an elbow/forearm stand? I practiced bending my legs and pointing them to the floor on the other side of the pole in this position. I actually increased my back flexibility a lot not by stretching but by working on a pole move that lets gravity do the work for you. Always to an opposing stretch to stretch out your back afterwards, like a forward bend (toe touch) or child's pose. Like polergirl said, this kind of stretch stretches your abs while your back muscles contract. If that is too easy and you don't feel much of a stretch, walk your hands down the pole until you do. Reach your arms high and grab the pole behind you above your head. Your feet should be a little wider than shoulder width apart. Try standing a few feet away from your pole, with your back to it.
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