Yogi’s, dancers, performers - this one is for you. Safe flexibility needs a few key things listed below.
In a backbend, the floor and gravity are helping you get into position. Here at React, we train clients to get into this portion with their own neuromuscular control (NMC). We do this by inhibiting over active muscles, activating under active muscles, and training specifically within desired ranges. The first exercise demonstrates adequate NMC to proceed.
Extending the arms overhead is a way to build strength, in this second variation I am using a foam roller as a progression. This helps activate the proper muscles in an extended position.
The band offers variable resistance you wouldn’t get with floor training. Your main muscle supporting the shoulder joint in a backbend is your lat, and the band helps reinforce this muscle staying active throughout the movement.
From there you can increase load as tolerable, depending on your end goal. If you are an acrobatic or performer, higher load training may be needed than say a yogi as you’ll be engaged in higher intensity activity in this range.