If you already have a good back flexibility and want to improve your back arch, follow the tips below. After a good warm-up of your back (eg. waving of your back, lateral and back flections of your trunk, back leg kicks, others…), go in the back bridge position. Here is how to make it tighter and tighter:
- Pull your hips upwards, trying to slowly decrease the distance between your hands and feet. You can either take some steps towards your hands or walk on your hands towards your feet, keeping your toes against a wall to avoid slipping;
- Transfer your weight from your hands to the whole forearm, then take small steps towards your elbows;
- From the back bridge position, either on your hands or forearms, try to straighten your legs. This will contribute to increasing your back arch.
Attention: always make sure your starting position is correct; to avoid undesired consequences due to an excessive charge on the lumbar vertebras, always keep the contraction of your glutes and abdominals at the maximum isometric tension. This allows you to create a natural “bust” that will protect your back from pain and injuries.
Variation: Once you are able to do a good back bridge, you can try to reach the same position from standing. The simplest and most effective way to learn this is to start by standing, with a wall gymnastics wall bars ladder behind you. Arch your back until your hands touch the wall or gymnastics ladder, then gradually walk your hands down, towards the ground. You can also take some steps forward to ease the movement.
Attention: To avoid small or big injuries, pay great attention every time you make a movement with your back. Pause frequently and never go beyond your pain tolerance level.
At the end of your back exercises, compensate by stretching your back: you can either sit on your heels and lean forward until your trunk adheres to your thighs, or do some abdominals.