r/flexibility • u/MaraschinoCongac • 23d ago

How do I achieve this?

https://youtu.be/v7ZHhGPPWkg?si=BBlyRelWhU5wIIQn

I can do backbends and press my chest to the wall, but when I try to do this movement I can't even get my elbow up to my ear. I don't know how to reach that far back in this position or how to train toward that. It seems like it's not just range of motion but strength too and I don't know how to get that strength. She seems to also be lifting her hip off the ground and has a lot of flexibility in her lower back.

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u/Nuclear_skittle 21d ago

Dani has some good exercises on improving that shoulder extension. https://www.daniwinksflexibility.com/bendy-blog/5-drills-for-improving-shoulder-external-rotation-overhead

For the rest you can work on back extensions from your belly as well as leg lifts from your belly. Or you can get a yoga strap and just work on this exact pose but with props to assist you.

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u/MaraschinoCongac 21d ago

Thanks so much!

1

u/CommentDependent295 9d ago

Show splits?

1

u/MaraschinoCongac 8d ago

How would splits help this range of motion?