The Three Key Areas of Back Flexibility

The Three Key Areas of Back Flexibility
Written by Anya Shevelyuk

Welcome to the world of backbend flexibility! In this article, we will explore the three distinct areas where the back bends and delve into the factors that affect flexibility in each region. Understanding these different areas is crucial for developing a well-rounded backbend practice and preventing potential injuries.

Backbend Flexibility: Exploring the Three Different Areas

There are 3 different places in the backbends. Everyone bends differently, but the most common area is the lower back. Think about it, there is no ribcage in our lower back to stop or hinder us from bending there.

The Lower Back: Fast-Opening but Vulnerable

usually opens up the fastest because of this reason. However, it can also get pinched easily if there is too much-forced compression. You want to think about lifting and extending through the hip, chest and throat joints to prevent lower back compression in the future.

The Mid-Back: Ribcage Expansion and Muscular Engagement

More difficult to bend because the ribcage muscles have to learn to expand on the front side body. In addition to that, the muscles along the back of the ribs have to learn to contract and bend. A lot of people hold stress/tension in this area, especially those sitting at a desk all day hunching forward. This puts stress on these muscles, which causes them to overstretch and become weak over time.

The Neck: Importance and Potential Challenges

Similar to the lower back. There isn’t much holding this set of joints back because there aren’t any bones surrounding the cervical spine. However, just like with the mid-back, many people hold stress/tension in this area. The neck is a very important part of back bending, especially in cheststands because you need to extend and elongate to prevent pinching in the neck.

Examples of Backbend Variations


The above photo shows flexibility only in the lower back. Above that, the back is completely straight and the booty sits on the mid part of the back. Thus, making this a backbend that is localized in only a few lumbar vertebrae.


Here we see the bend is more or less equal along the whole back. The backbend isn’t completely in just one area. The entire spine is being utilized to create the bend in the back. The booty is now over the crown of the head rather than sitting on the back itself.


In this photo, we notice the most dramatic bend is in the neck. The upper, mid, and lower back are completely wrapped around the head. And the booty has shifted even more forward in front of the head and face.

Important Notice: Train with a Certified Trainer for Optimal Safety

Your safety and well-being are of utmost importance when it comes to exploring backbend flexibility. We strongly advise that you always train under the guidance of a certified and experienced trainer. Remember, backbend flexibility is a journey that requires patience, guidance, and respect for your body’s limits. By training with a certified trainer, you can embark on this journey with confidence, knowing that you are prioritizing your safety and setting yourself up for long-term success.


Embrace the journey of backbend flexibility and explore the unique sensations and capabilities of each area – the lower back, mid-back, and neck. Remember to approach your practice with patience, listen to your body, and gradually work towards greater flexibility. With dedication and proper technique, you can unlock the full potential of your backbend abilities.

Make sure to check out our article on “Mastering Backbends Safely: Importance of Proper Form and Training.”

We would love to hear about your experiences with backbend flexibility and any tips you have for enhancing your practice. Leave a comment below and join the conversation. Let’s inspire and support each other on our flexibility journey!

About the author

Anya Shevelyuk

Anya's journey in the performing arts began with ballet, where she graced the stage in various shows with Ballet Midwest.
After transitioning to Kansas City to train with KC Ballet, she discovered her passion for circus arts.
At just 21 years old, Anya embarked on rigorous training in contortion and aerial arts at Quixotic School of Performing Arts.
Since then, she has become a member of Voler: Thieves of Flight, an aerial performance ensemble, and has traveled independently across the US, captivating audiences with her aerial and floor acrobatics.
Seeking to further her career, Anya relocated to Las Vegas to train under renowned contortionist Otgo Waller.
Today, she mesmerizes audiences in the circus and burlesque scene with her captivating ground and aerial acts.
From scandalous cabarets to birthday parties and street performances, Anya always aims to leave her audience inspired and amazed.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.


    • Thank you so much for your kind words! We’re thrilled to hear that you enjoyed the write-up and appreciate your support for our website. We’re committed to delivering valuable content, and your encouragement motivates us to keep writing. If you have any specific topics or suggestions you’d like us to cover in the future, feel free to let us know. Thanks again for taking the time to share your positive feedback!