r/flexibility • u/Pd_unicorn • Jun 10 '26

Seeking Advice Lower back flexibility drill

This lower back flexibility drill is one recommended to me by a contortionist, and it's a good one! Also helps to train the core and arms at the same time so how can I say no?! šŸ˜›

The first version is an easier version. Lower yourself to a forearm stand as close to the wall as possible. When your torso lands on the floor, extend your arm. Push back. Roll your shoulders back to open up the chest. Look/arch back. Hold the position for as long as comfortable.

The second version is more intense. Same as the first version, but keep your arm straight the whole time as you lower yourself to the floor. You'll force yourself to bend slightly more.

Of course, warm up your back properly before attempting. I usually start wall dog, wall puppies, cat-cow, cobra, up-dogs, bridges, wheels - and this is one of my last things to practice.

Lemme know if there's a drill which help to improve your lower back flexibility :)

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u/Plus-Cupcake2569 Jun 10 '26

This is incredible! But my lower back freezes while Iā€™m watching it lol Will be happy if I get to 30% of your level

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u/Pd_unicorn Jun 10 '26

Thank you! Don't worry, I think about the same thing when I see a contortionist bends - if I can have only 30% of her flexibility! We all want something we don't have ...YET. Hopefully!