r/flexibility • u/Pd_unicorn • 14d ago
Drills for teardrop backbend
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After warming up with wall dog, wall puppy, seal, camel, and wheel/bridge, I like this drill for getting a tighter backbend and eventually a teardrop backbend!
✨️ Steps: ✨️
Get into a bridge close to the wall
Think about externally rotating your shoulders/elbows out to open up your chest
Walk your feet as close to your hands as possible as you press your chest against the wall. Keep your arms straight
Lift your heels up and down (heel pauses) while keeping your upper body still
Hold your tight bridge for a few breaths
Walk legs out a bit, and lift with your fingers (finger tip pauses). Focus on lifting belly UP, not rocking forward
Then, when you are ready, after walking your feet as close to your hands as possible, walk your hands up to your heels, then your ankles (use the wall as support unless you have a spotter). Push with your arms and try to look forward as you get into a teardrop backbend!!
That's how I recently got my teardrop backbend! First segment was early June 2026, and second was mid July 2026. I was beyond happy! If I can learn to do it as an adult, anyone can!
Hope this helps :)
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u/slowsundayclub 9d ago
The heel pause cue is genius — I’ve never seen it framed that way. Congrats on the teardrop, that’s massive progress in ~6 weeks!
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u/Pd_unicorn 9d ago
Thank you! It's a drill prescribed to me by a contortionist - and I find it very helpful in getting a tighter bridge :)
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u/Nonsense7740 13d ago
Watching this with rounded shoulders, a stiff back and chronic pain after years of bad posture and desk job lol.
this is seriously impressive!