How to get a Flexible Back Fast!

if you want to get a flexible back then just  follow along to these stretches to start reach   down towards the ground to go into a downward dog  position once you are in the downward dog try to   push your heels towards the ground and your chest  back towards your legs throughout this routine if   you find any of the stretches too difficult just  follow along to the modifications on the left   side this routine is great for improving back  flexibility whether you're a complete beginner   intermediate or advanced just make sure you're  going to the point that you feel the stretch from the downward dog lay down on your stomach  to go into a seal position in this position we're going to do  one next Circle in each Direction once you're finished the next circles Arch back  as far as it takes for you to feel a good stretch you cannot go back to laying on  your stomach and then bend both legs   once your legs are bent reach back trying to grab  anywheres between your ankle and knee if you feel   a stretch just reaching back stay there but if  not try to lift up your legs to go into a bow pose you can now lay back down on  your stomach to take a quick rest   little once you feel ready bend your legs  again and then you can either repeat the   same stretch we just did or if you would  like to make it more advanced you can reach   overhead to grab onto your ankles and to make  it even harder try to straighten out your legs you can now come out of that stretch and  then reach forward while bending your legs   to go into a child's pose this is a great  resting stretch to do in between the more   intense back stretches you are doing so  well so don't give up now just think of   how accomplished you will feel once  you have finished the entire routine for the next few stretches go up into a tabletop  position so on your hands and knees once you're   in the table top reach one arm up and then  underneath your torso there isn't really a   modification to this stretch just try to push  your shoulder as close to the ground as you can we are now going to repeat that same stretch  except reaching the other arm through remaining on your hands and knees Arch  back as far as you can you are well   over halfway through this routine  so don't give up I believe in you you cannot come out of the arching back  position and then still staying on your   hands and knees contract to arch  your back in the opposite direction we are now going to do a knee bridge so  for the more advanced version just Arch   Back reaching over your head or if that's  too difficult just Arch back with your arms   starting by your side and try to get your  hands as close to your ankles as you can you can now come out of your knee bridge  and then we're going to go back up into   the downward dog position that we did  at the very beginning of this routine once you are in your downward dog try to step your   hands and feet as close together as you  can to go into a standing pike stretch   forward stretches like this are great  to do in between your back stretches now roll up from your pike stretch  and then arch back as far as you can   in a standing position while doing this I  recommend holding on to the back of your   legs to help keep balance and also help  you Arch back further from this position place  your hands on the ground to go into a back   bend or if a back bend is too difficult right  now you can do the modification on the left   side if you are doing the full back bend try  to push your shoulders back and straighten out   your legs as much as you can if you feel  a deep stretch holding the regular back   bend then just stay there but if you feel  like you can push yourself a bit further   then try to walk your hands and feet closer  together for a deeper stretch in your back you can now come out of the back bend and then sit  down with your legs straight out in front of you once you are sitting down  reach up and then reach as   far forward as you can to do a seated pike stretch this is the final stretch of our routine  so no point in stopping now and remember   to see results in your flexibility you  need to stay consistent with stretching   so I recommend doing this routine daily or  at least three to five times a week if you   would like to stretch for longer here's  another routine you can follow along to

Channel: Anna McNulty Stretches

Views: 2,289,891

Keywords: anna mcnulty, stretches, flexibility, stretch, get flexible fast, how to get a flexible back fast, backbend, back stretches, beginner, advanced, contortion

Id: kZXLH3LyLLo

Length: 8min 20sec (500 seconds)

Published: Sun Oct 09 2022