Backbend exercises to prevent knee injuries

In this article we describe different exercises for a backbend with some challenging movements.

Extend a left arm behind your back so it crosses your back in a straight line. Press up from both shoulders and lower your hips so that your left heel is on the balls of your feet. Keep your arms, upper body, and hips in alignment as you rise up to the upright stance, keeping your back straight, and bend your knees slightly. Bring your left arm across your back to rest on your left shoulder at hip height. Hold for 2 seconds. Repeat on the opposite side.

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THE PRACTICE This move is a good way to get in the habit of using the backbend or reverse lunge with your back to the wall. We used it to reverse lunge on the previous floor while doing the cross-over lunge. It feels great but isn't as challenging as the backbend. However, the challenge of a wall-to-wall lunge is increased, so it's a great move to practice. I'd like to repeat these moves a few times. After that, you can start adding variations.

balls of feet

Note: There are several other variations that use the backbend or reverse lunge. These include: 1. Standing on the balls of both feet, place your right hand on the back of the low-back chair and perform the backbend, or reverse lunge on the low-back (opposite side) as described in the previous step. 2. Standing on the balls of both feet, perform the backbend on the low-back (opposite side) as described in the previous step, but with your left hand on the back of the chair. 3. Kneeling on the balls of your feet, bring your back up so that your hands and knees are about hip height, and perform the reverse lunge on the low-back (opposite side) as described in the previous step. 4. Kneeling on the balls of your feet, bring your back up so that your hands and knees are at the right height, and perform the backbend on the low-back and then change sides.