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How do I get my back to be flexible for dance?

My back is not flexible at all. Standing in a normal position, my back arches in from my butt... a lot. When I try to curve my back forward, the most I can go is when my back is a perfectly straight line. (I hope you can visualize this!) What are some stretches that will get my back more flexible for my dance class? Thank you!

Public Comments

1. all you can really do is treatch everyday.. try new things with your body but be carefull.
2. Hmmm. Well I really don't know what to say except keep trying and don't give up. Maybe you should consult a doctor? A few things you could try though are bending over and touching your toes. This will stretch your back and your thighs. Also, just lying down on a flat floor might help your back. :] Good luck!
3. Try doing the seal and cat stretch a few times a day for maybe 2 minutes each. Also when you sleep at night, try to sleep with only your head on a thin pillow, or if you want don't use a pillow. Sleeping with your back uneven at night can cause it to hurt more. Also, just try basic stretches: the "frog" stretch, touching your toes, and just try to relax.
4. I have been dancing for 7 years and have found out that to get a flexible back, you want to stretch it from every angle including forwards, back, sides, and diagonals. - Bridge from the feet (hands and feet on ground with tummy facing up, off the ground as high as possible) - Bridge from knee's (stand on knee's then bend back, touch hands to the ground) - Child's pose (Sitting on your knee's, reach with your hands to stretch back the opposite way. This is very important to do after doing the bridge.) - Boat (Lay on your tummy and reach your arms and legs towards opposite walls then lift up as high as possible, keeping legs straight. Hold for 15 sec. 5 times minimum. For the last one, swing up and down like a boat trying to get a 90* angle in your back.) - Ring (Lay on tummy and grab your feet on the outside and pull up to make a ring-like circle. Hold and release as much as possible.Add swinging after awhile. ) - Back ups (Lay on tummy, with hands behind head. Lift back up with tummy in. Do as many reps as possible!! Remember child's pose.) To get more of a stretch in the bridge, try putting your both your knees and elbows on the . Be careful to do everything slowly and don't hold anything for too long. Make sure you stretch the opposite direction (child's pose) after stretching one way for a long time, this will help stretch your back more and more. Make sure you are WARMED UP! You can't stretch anything unless your muscles are warmed up!! Stretching everyday will help your goal. Hope this helped. Good luck!