Balanced Body Contrology Manual page 19

BACKBEND, SKILL LEVEL: ADVANCED
ORDER (SUPER ADVANCED)
Reps: 1
Apparatus Set-Up: Springs: 2
Headpiece: Up Footbar: Up
Precautions:
Back problems, neck, hip, knee and shoulder issues. The use
of a spotter is strongly recommended.
Skills needed to perform exercise:
Backbend with Straps; High Bridge—Spine Corrector
Starting Position
» Knees against shoulder blocks
» Arms at sides
Focus
» Strengthens back of body
» Stretches front of body
» Using connection to apparatus to fi nd the 2 -way stretch
Movement Sequence
» Reach arms up the wall, across the ceiling while lifting up and
over, arching back and fi nding footbar with hands, maintain a
long, lifted arch shape
» Wrap fi ngers and thumbs around bar
» Bend and straighten elbows 3 times; then
» Press in and out 3 times with legs
» Come back up
» Round forward to stretch back
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