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Backbends are the big brother version of press-ups. It's still lumbar extension, but standing, which places all your body weight through your spine. Here's how to perform them correctly:

  1. Back up against a counter belt-height (or lower) and place your hands on your hips.

  2. Keep your heels down, and bend backwards over the counter.

  3. Once you go as far as possible, stand back up, and repeat.

  4. General prescription: 10x every 2 hrs


  • If you get headaches easily, don't throw your head back as in the picture. Keep your eyes focused on something in front of you the entire time.

  • If you're balanced enough, you can do this free-standing, but it is much harder.

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