To safely practice backbend stretches, especially if you are afraid of falling backward, you can use the following method described in the reference video:
Practicing Backbends on Your Knees
The video suggests that if you have a good amount of back flexibility but are afraid of falling backward, you can practice bending stretches by falling back on your knees. This approach can help you overcome fear and improve your flexibility gradually. Here's how:
- Start on your knees: Begin in a kneeling position, ensuring that your knees are comfortable and properly aligned.
- Engage your core: Keep your core muscles engaged to support your lower back.
- Slowly lean back: Gradually lean backward while maintaining a controlled movement.
- Fall onto your knees: If you feel comfortable, let yourself fall back onto your knees. This helps you get the feeling of the backbend without the full fall.
- Repeat: Practice this movement several times, focusing on controlling your descent and gradually increasing the backbend's depth.
By using your knees to control the fall, you can practice backbends with more confidence and less fear.
