Backbend Down Wall

Description: Walk hands down wall into a backbend and back up the wall to standing.

Goal: Backbend on the floor
Objective: Learn proper technique for going back & increase shoulder flexibility.

Equipment: Wall & Mat
Reps: 3
Time: 5 -10 min

  1. Start arm’s length away from wall. Feet shoulder width apart, arms by ears and eyes looking to thumbs.
  2. Reach back, like limbo with both arms to wall. Keeping feet flat on the ground and keeping knees behind toes. Slowly walk hands down the wall into bridge. If needed move your feet to go away from the wall.
  3. Once in bridge position, push chest to wall. Relax and use hands to walk back up to standing. If needed, move your feet closer to the wall.
  4. From standing reach over and touch toes. This is IMPORTANT for the safety of your back and spine alignment.


  • After each drill be sure to bend over and touch toes, this will put the spine back into proper alignment.
  • Do not go fast, use arm strength to help move down and back up the wall.

Things To Watch For:

  • Head Placement – maintain a neutral head position, ears between arms.
  • Tip Toe Bridge – keep feet flat on ground and the body moving backwards. Knees should never go in front of toes.
  • Walking or moving feet excessively, small adjustments are okay.

Skills This Helps:

  • Backbend, Back Walkover, Front Walkover, Front Limber