backbend

Backbend is a movement or posture involving backward bending of the spine, typically extending the thoracic and lumbar regions. In everyday movement, backbends occur when bending in a doorway or arching the back, or in sports like gymnastics and yoga where the torso is extended backward. Backbends may be active, where the muscles generate the motion, or passive, where external support assists the bend.

In yoga, backbends are a category of asanas intended to stretch the front body and strengthen the back, shoulders, and hips. In gymnastics and dance, backbends include bridge-type positions; the term can apply to a range from mild spinal extension to deep wheel pose.

Common backbend shapes include cobra pose (gentler), upward dog, bow pose, bridge, and wheel pose. The level of depth and required flexibility varies with practice and anatomy.

Benefits can include increased spinal mobility, improved chest opening and breathing, and posture awareness. Risks include strain or injury to the spine, shoulders, or neck when performed with improper alignment, hyperextension, or preexisting conditions. Proper warm-up, gradual progression, and alignment cues (such as lifting through the chest, tucking the tailbone, grounding the base) are recommended. People with spinal injuries, hernias, or recent surgery should consult a medical professional before practicing deep backbends.