Rear flexibility is a very beautiful gymnastic figure that requires a lot of agility and control. You must master the descent in bridge and the reverse rollover perfectly before attempting the rear flexibility to be sure that you have sufficient technical mastery. When you try this exercise for the first time, also be sure to have someone parry you before you practice it on your own.
Part 1 of 3: curl back
Step 1. Take the starting position
Raise your arms and straighten your leg. Raise your arms straight above your head. Extend your dominant leg fully in front of you, keeping the other vertical. Stretch as much as possible using your abdominal muscles.
If you are getting parried, have the parter put one hand behind your back and the other under the thigh of the leg you are going to throw up
Step 2. Lean back
Face your palms up and move your hips forward. Tilt your arms and head back, making sure you move them at the same time. Curl your back back keeping your dominant leg in the starting position.
- Stay tight with your core muscles so you can control your core while leaning back.
- Support your weight firmly with your leg with your foot on the ground.
- Do not bend your knees or elbows yet.
Step 3. Put your hands down
Bend your knees so your fingertips are facing down. When your fingers touch the groundsheet, place both hands firmly on the floor and bring your weight to support it.
Part 2 of 3: finish the back flexibility
Step 1. Shift your weight
Place your shoulders above your hands. Once you are in the bridge position, push your body up and toward your shoulders. Continue until your shoulders are above your hands. This will help you put your weight on top of your hands so that you can perform the flexibility more easily.
Step 2. Raise your legs
Gain momentum by pushing against the ground with your foot on the ground. Keep both legs straight and lift them up until you are doing the upright handstand with splits. Support your weight with your hands.
In this position, your legs should form a perfectly horizontal line above the rest of your body, which should be stretched vertically
Step 3. Maintain your position
To perform a good back flex, you need to have perfect control of your body throughout the entire figure. Once you do the handstand, straighten your tiptoes and keep your legs straight.
Step 4. Continue the movement
Continue the movement backwards, always keeping your legs straight. Land on your dominant foot first, carefully shifting your weight to that leg. Snap on the other foot immediately afterwards in a continuous, smooth motion.
- Bend the knee of the first leg you pose so that the rear flexibility is completed in the lunge position.
- To maintain control of your body to the end, raise your arms above your head and extend your fingers upward as you complete the figure.
Part 3 of 3: Troubleshoot problems
Step 1. Seek advice
If you're having trouble pulling back flex all the way, ask a sports teacher or trainer what might be causing the problem. An experienced gymnast will spot the reason why you are not doing the trick right away, whether it is a lack of flexibility or simply too much hesitation. If it hurts when trying to flex back, see a doctor to make sure you don't have an injury that's hampering your movement.
Step 2. Stretch
Stretching is important in making your shoulders and back more flexible. It is impossible to achieve back flexibility without having a very flexible back and shoulders. Stretch your shoulders and back regularly to loosen up. Have your stretching sessions supervised by a sports trainer or a gymnast who has a lot of experience to avoid injuring yourself by stretching too much.
If you do rear flexing when you are not flexible enough, you can end up injuring yourself
Step 3. Get over your hesitation
Practice and be positive to fight against psychological barriers. Many gymnasts know this problem: they freeze completely and become unable to perform a trick. There is no precise explanation for this phenomenon, nor a sure-fire solution to the problem, but it is important to overcome negative thoughts. To avoid overthinking the problem, set a time limit for performing the figure before moving on to other exercises.
- Try to do back flexibility at the start of your workout to avoid stressing yourself out thinking about it while doing other exercises.
- Know that these psychological barriers are common and do not come from a personal fault. Above all, you shouldn't tell yourself it's your fault.
- Always be sure to be parried when learning to perform a back flex or other gymnastic trick. If you attempt the exercise alone and lose your balance, you could seriously injure yourself.
- Choose a spotter who has a lot of gymnastics experience, such as a teacher or trainer.
- If you don't have a trimmer, try working back flexibility using a gym roller. Curl up and move over the roll, using it to support your back.
- Make sure that the person who is paring you has enough strength to support your weight if necessary.