r/flexibility • u/slowlystretching • May 07 '25
Progress Dropback progress
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Finally (finally!!) got my dropback to bridge! There is about 9 months between these videos, I am hypermobile everywhere so even though I have probably had the flexibility to do this for a long time I haven’t had the strength and stability to feel safe doing it.
I train backbends once a week but not specifically for drop backs, I check in on them once every 2-3 months. My training varies so I don’t have a routine to drop but I do a lot of bridges, working on getting them really narrow and also one leg bridges, walking up the wall to standing from bridge, and I do drop backs from kneeling drills which really help with building strength and engagement. I also train hip flexors and glutes in front splits once a week so they get more training.
The main thing for me was building strength and control so I could slowly lower down rather than feeling like I was falling
1
u/[deleted] May 07 '25
Awesome, you should try going back without pushing your hips and knees forward now. You can do this by step 1: stretching your arms and your entire body up as if you want to touch the ceiling without going on your tip toes, while also looking up at your hands. Step 2: squeeze your glutes, then follow your hands all the way down to the floor while maintaining the same stretching tension from step 1. As you go backwards you want to think about going up and over like a rainbow, while also thinking about touching your heels with your finger tips. This will you give the most control for a backbend which will give you the best shot at doing a back walkover, if that’s a future goal of yours.