The backbend is one of the best ways to simultaneously build power and flexibility along the back chain. The lengthening of the ribcage and the articulation of the spine will definitely improve your flexibility and performance in any other exercise.
This is one of the best examples to challenge your back chain with minimal equipment:
- wall crawl x 2 reps (capable) (in and out of both sides))
- bridge of reps x 1
If you emphasize your breathing while getting in and out of this extreme position, you will also notice an improvement in your lung strength and capacity during the following workouts.
Lighten up and practice the wall version with a waist or knee-level box behind you, as the final position for your hands. Another way to train into and out of the bridge would be on the ground or a higher platform from the position of the crab cross:
CRAB REACH: HIP EXTENSION< img width = "90%" src = "http://www.t-nation.com/system/publishing/article_assets/8862/original/Crab-Reach-Rotate-and-Reach.jpg?ts=1542140460" alt = "19659010] CRAB REACH: TURNING AND REACHING
The stretch that you should make every day
5 challenges that make your body bulletproof