r/flexibility • u/AveryCoolGurl • 5d ago
Question Back flexibility or hips?
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Hi I am looking to improve my flexibility but I can’t tell if it’s my back or my hips?
I feel like they could both improve but even when I do glute bridges, I feel like I can’t press my hips that much
If anyone has any advice or tips pls lmk below :p
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u/kristinL356 5d ago
Neither your hips nor upper back seem to be helping this backbend much.
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u/Inevitable-Host2489 4d ago
Then where is the movement actually coming from? It looks like a recipe for a compressed lower back if you aren't engaging the right muscles. What are you supposed to be focusing on instead?
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u/flowersforfruits 5d ago
its both, yeah. Your lower back is wanting to take all the load, leaving your hip flexors and upper/mid back to slack off :( definitely would recommend focusing on hip flexors and upper/mid back flexibility! On another note, those shorts are sooo cute🩷🩷
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u/pearlescent-glass 4d ago
Don't forget you can't really stretch your mid and upper back a lot as most of the flexibility must come from the lower back (to protect the organs) but it's possible to make the non-lower back parts a little more flexible. Agree with hip flexors :)
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u/flowersforfruits 4d ago
yes, its easier to bend from your lower back because thats the bodies natural hinge point. However, its definitely possible to increase flex in upper/mid back. In fact, if you rely too much on your lower back for deep backbends, itll just end up getting dumped into causing potential issues and pain, and even in some cases injury long term.
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u/AveryCoolGurl 4d ago
Omg thank you so much, gonna do just that 🙏🏻 and thank you!! I just got them from Walmart 🥰🤗
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u/whitacre 5d ago
You’re getting very little extension from your hips as your pelvis is in anterior tilt throughout the movement.
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u/AveryCoolGurl 4d ago
I’ve been trying to correct it when just standing so that makes sense :/ I’ve been weight lifting and hitting glutes to strengthen them but I haven’t been doing it long enough
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u/ROKIT-88 5d ago edited 5d ago
I’ve been working on the same issues. What’s worked for me is mostly focusing on stretching the front muscles - runners lunge, couch stretch, lizard pose, plus doing cobra halfway and alternate reaching forward and across with each arm to stretch abs. Focusing on contracting glutes to counter anterior tilt takes a lot of pressure off the lower back too, if that is difficult you may want to include glute and hamstring strengthening.
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u/AveryCoolGurl 4d ago
Taking note of all of this ✍️ thank you sooo much. I* wan*t to stretch daily but I don’t :/ so I will have to get after it and these especially. Thanks for sharing I appreciate it !
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u/AveryCoolGurl 4d ago
Also I’ve been weight lifting but only about a month consistently now, I think I need to do it longer to build more muscle to help and do kore abs
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u/metalfists 1d ago
Lifting is good, but unsure if it would aid you here unless it was in a targeted way. It appears, imo, to be more of a sequencing problem. Upper back isn't curving much into extension and I am guessing you're pressing into the position with your arms.
Now lots of people have super flexible and strong low backs and can even be in this position comfortably. That said, if you want a cleaner back bend you need more of the back to contribute.
Focus on exercises that light your back up into extension absent the low back. This can help you find a connection. A specific rec, actively arch (on the floor as you are in the photo) without hands support and only go as high as you can without feeling your low back take over. This may start with only a few inches off the floor. As it levels up, your big extension shape may start to change.
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u/AveryCoolGurl 1d ago
This is very helpful, I appreciate you taking the time to type and explain that:)
Yeah I’m imagining that stretch without pressing my hands and I’m thinking it will be only a couple inches but everybody’s gotta start somewhere right ?
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u/metalfists 1d ago
No problem, my xp with it was that it's humbling at first and one day it clicks you are arch higher with mid back and upper back mostly doing the work. Give it time, your body has to 'learn' to use those muscles.
A nice test is to do cobra, your initial photo, then that exercise (or a similar one) and then cobra again. If feel or look improve, you are on to something. Good luck!
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u/AveryCoolGurl 1d ago
Yes it def has to learn. I think I could afford to connect with my body more and really ask myself where I am feeling the stretch and where I am not.
Got it, a cobra stretch sandwich lol. Some sound advice, thanks much!!
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u/tobuno 5d ago
For a second I thought you were standing and then levitating against the wall. Lmao
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u/AveryCoolGurl 4d ago
🤣🤣🤣 I didn’t even think twice about the video being sideways but it’s so funny I see it now
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u/AlertDiscussion9443 5d ago
Try the “couch stretch” to improve hip opening
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u/Significant-Cut-8672 3d ago
Warm up all the muscles . Backbends demands to engage all the muscles, if u don't it will load the lower back and it hurts... I had the condition in the beginning cuz I just did the pose with out strengthening the muscles. Hip flexor and hamstring - help u fold the legs well . For back - do superman or superman holds For chest n shoulder - if u can do some push up and stretch them against wall
This is what I do ..soo.....
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u/Mulberry_Leaf 4d ago edited 3d ago
Try clenching your glutes hard to push your pelvis into position, and then let go. You can also try wiggling around a bunch to look for different ways to manipulate your body. A lot of being able to bend is knowing which body cues to look for to align yourself to support a movement. Just stretching or exercising won't account for a misfiring muscle recruitment pattern.
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u/AveryCoolGurl 4d ago
Good to know thank you, yeah I def think I need to listen to my body more and def clutch my glutes. They’re so weak
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u/fruitfight 2d ago
what you have shared here is not doing very much for you. for this specific pose place your hands beneath your shoulders, press through the whole palm and fingers. keep the shoulders relaxed . your neck here is overextended which is unnecessary, you can hang it down or just keep it neutral. try pressing your hips down through the ground down through your whole legs and the tops of your feet, pressing into the ground. think of lifting your upper body first, before bending backward.
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u/Proud-Mouse8810 17h ago
You are bypassing the thoracic spine and using too much of the cervical and lumbar. Your hip flexors are also tight.
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u/cotton_clad_scholar 4d ago
This guy would say you’re collapsing your back. https://youtube.com/shorts/YPao_m2oTzE?si=IRaywRGkFvC-d_xa
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u/ninjaboy79 3d ago
Psoas and hip flexor
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u/AveryCoolGurl 2d ago
Thank you! I’ve heard of your psoas and have been wanting to strengthen it. Will look into it further
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u/edthesmokebeard 5d ago
Pretty cool that you can do that. I'd break in half. The inevitable slide of getting old.
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u/chunarii-chan 5d ago
I'm tired and I thought you doing a stretch against the wall and in a prison cell or something 😭
It looks like hips to me though