Standing Back Extension
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Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
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| Types: | Back Bend, Chest Opener, Standing, Stretch |
| Anatomy: | Lower Back, Middle Back |
| Chakras: | Heart Centre |
| Therapy: | Fatigue, Poor Posture |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
Stand up tall. Feet shoulder-width apart. Contract core. Lift up tall to the ceiling through the torso. Place hands in the small of your back. Bend backwards into your hands. Hold. Tuck chin in. Contract core. Return to start.
Stretches sides of torso and spine. Stimulates abs.
Drop your head back.
Back or neck injury.
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Standing Back Extension Pilates Exercise FAQs
What are the teaching directions for Standing Back Extensions?
Stand up tall. Feet shoulder-width apart. Contract core. Lift up tall to the ceiling through the torso. Place hands in the small of your back. Bend backwards into your hands. Hold. Tuck chin in. Contract core. Return to start.
What are the main benefits of Standing Back Extensions?
Stretches sides of torso and spine.
Stimulates abdominals to build a strong core.
What are the 10 10 benefits of back bending exercises?
Let your students become aware of the amazing benefits of backends…
| Posture Perfect | If you work a job where you are sitting most of the time, it is likely that your posture is hunched (unless you are aware of your posture and correct it). People also hunch when they are looking at their cell phones – next time you go out, watch someone as they text or play on their phone. Their shoulders will often be hunched, and their neck protruded forward. Backbends help counteract the damage of bad posture by bending the spine in a direction it isn’t used to. They help to realign our vertebrae while at the same time stimulating the sympathetic nervous system. They open the chest, lengthen the spine, and strengthen the upper back, all of which make our posture more straight. |
| Shoulder Opener | Backbends are great for helping open shoulders – an area where most of us hold tension. Most people have shoulders that are rolled in, and a head that is cranked forward – this makes our breathing shallow and lungs compressed, making us feel less than optimal. Practising backbends will crack open this area, and subconsciously encourage rolled-back shoulders. |
| Hip Flexor Stretch | The hip flexors are the muscles that allow us to lift our knees and bend at the waist. They’re found deep in the abdominal cavity, and cause pain for many individuals (especially if you are a runner or bicyclist). The pain is often felt in the upper groin region where the thigh meets the pelvis. Backbends are great hip flexor openers, as they extend the hips and give these muscles a chance to stretch. Be careful, however, as tight hip flexors can make backbends a little difficult, and may require other hip-opening exercises beforehand to get the really deep hip stretch that backbends will give. |
| Brain Health | Chronic back pain, which can be restored through backbends, has been linked to the lowering of grey matter in the brain. Take your brain to the spa with a backbend. |
| Back Strengthener | You can easily gain spinal strength with the help of backbends. I’ve been practising for almost two years and I’ve noticed a huge difference in how much stronger my back is. Backbends require lifting the body against the force of gravity, which helps build strength. Camel Pose, King Pigeon Pose, and Upward Facing Dog Pose are all backbends and fabulous spine-strengtheners. |
| Back Pain Buster | If your back hurts practice gentle backbends. Our back is often in a state of chronic pain because we spend so much time bending forward, and not backward. When we start practising backbends, we counteract the impact of continuous forward bending and ease the stress on parts of the spine that are often stuck in the chronic forward position. This will also help you stand straighter, which again, is another reason so many people experience back pain. |
| Heart Chakra Awakener | Backbending opens up the chest (heart space), which is connected to our sense of well-being and connection with others. Many people often get emotional when they do a deep backbend (like Camel Pose, King Pigeon Pose, or Upward Facing Dog Pose). Whether you’re flexible or not, when first learning how to bend your back, you may experience a tsunami of different emotions. One of the deepest lessons in yoga practice is about bringing energy up the spine and cleansing the nervous system. Backbends thrust your full life force up through this central channel and burn through blockages along the way. When one of these blockages gets triggered it really does not matter whether you are doing a deep backbend or a beginner backbend, because the emotional state that gets triggered is really of paramount importance. Don’t run away when things get tough and emotional – backbends are an amazing thing you can do for your body and will make you a stronger individual both mentally and physically. Remember to breathe through it. |
| Breath Mastery | Backbends help open the shoulders and chest, getting rid of the tension that cramps our lungs and makes breathing shallow and uneasy. Once our chest starts to open, there is more space created for our lungs, allowing for deeper breathing and thus more oxygen flow through the body (this translates to better mental and cardiovascular function). |
| Energy Elixir | Backbending is a great way to give yourself a boost of energy. If you’ve ever done a backbend, then you’ve felt that rush of energy that invigorates the whole body. Your breath feels deeper and your sense of awareness sharpens. Backbending helps stimulate all chakras in the body and clears energetic blocks that make way for a huge boost of energy – not only that, but they increase our breathing ability, and breathing is key to truly embracing the life force that makes us feel alive. |
| Fear Blocker | Many people are fearful of backbends, especially deep ones like Camel Pose, King Pigeon Pose, and Upward Facing Dog Pose which make us move outside of our comfort zone. However, once you step out of that zone, you’ll really start to notice a change. Facing our fears and coming face-to-face against our physical edge teaches us to develop patience – especially with back bending when we are forced to form a deep trust with ourselves. |
What are some modifications for Standing Back Extensions?
Drop the head back to look at the ceiling.
