Your wrists will be bending and bearing a lot of your weight in a backbend, so make sure you stretch them well.
It’s okay if you can’t lift far off the ground yet, or if you need to keep your arms bent. Practice your bridges a couple times a day and you’ll feel yourself grow stronger. [11] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020.
One good way to stretch out your back after a bridge is to sit on the floor, hold your knees in your hands, and rock back and forth in a ball. [21] X Expert Source Rosalind LutskyFormer Gymnastics Coach Expert Interview. 30 December 2018.
Challenge yourself to walk down a little further each time, keeping your elbows straight and breathing evenly.
It can help to put an elevated mat down on the ground after you graduate from practicing against a wall. [23] X Expert Source Rosalind LutskyFormer Gymnastics Coach Expert Interview. 30 December 2018.
If you’re nervous about trying your backbend the first time, place some pillows under your back so you know you have something soft to land on if you fall.
If you don’t feel comfortable pushing yourself up, it’s fine to let yourself down to the ground slowly and lay down. You could even try kicking over if you’re feeling confident or have a spotter, as long as you have plenty of space behind you. [28] X Expert Source Rosalind LutskyFormer Gymnastics Coach Expert Interview. 30 December 2018.
