Before we jump into the two backbend archetypes, it’s vital to go over what I mean when I say “back bending.” There are two sides to the same coin. See when your back is compressing (bending), your superficial front line is lengthening (stretching) – think belly stretching.
Similarly, how your biceps and triceps work as a team, we can not just compress without the opposite effect of lengthening. Like many things, stretching & conditioning is equally a balancing act, it’s the design of our bodies.
We will dive into the basic anatomy of the spine, the two backbend archetypes, supporting muscles, back bending benefits, and some exercise you can start doing today!
Basic Anatomy of the Spine
The spine offers support with ease of flexibility because of this, and it is easily one of the most essential structures in the body (I mean, without it, we would look a little more like a sea anemone!) Composing of 24 building blocks knowns as vertebrae and four distinct sections. To read more in-depth about the spine, click here.
Cervical
Have you ever heard your head is as heavy as a bowling ball? That’s right – your head weighs about 10 pounds! First up on the list is the cervical spine.
Basic Anatomy Lesson:
- Made up of 7 vertebrae (C1 – C7)
- Supports your head
- Shaped like a backward “C” (lordotic curve)
- The greatest range of motion out of the four sections.
Thoracic
The thoracic spine is your upper back and has the least range of motion out of the sections. Because of our environment and circumstances, this range of motion is even more limited & is a contributor to neck and lower back pain – (Say hello compensation!)
Basic Anatomy Lesson:
- Made up of 12 thoracic vertebrae (T1 – T12)
- Holds your ribcage + protects heart & lungs
- Shaped like a “C” (kyphotic)
- Limited range of motion
Lumbar
The lumbar spine is the largest section of the spine and is what yogis tend to only bend from. (This will be important when we talk about Archetypes!) The lumbar spine likes to come in hot like Super Man to take over all the heavy loading. Unfortunately, this is where a lot of back pain may stem from.
Basic Anatomy Lesson:
- Made up of 5 lumbar vertebrae (L1 – L5)
- Shaped like a backward “C” (lordotic curve)
- Absorbs most of the stress of lifting
- Typically has more range of motion
Sacrum
The Sacrum is the flat part of your back just above your hips.
- Made up of 5 fused sacral vertebrae (S1 – S5)
- Attachment point for spine & hip bones (iliac)
- Forming the pelvic girdle
To read even more about the anatomy of the spine, click here. Next, we will dive into the benefits of having backbends as a part of your movement practice.
The Benefits of Backbends
Backbends, also known as heart openers, have some pretty kickass benefits:
- Strengthens your back, shoulders, chest, and hips.
- Lengthens your back which can help with good posture.
- Counteracts rounded shoulders
- May produce compassion & balance
- The chest is said to be where your Heart Chakra lives
Now that we have a basic understanding of the spine, let’s jump into the two archetypes!
The Two Backbend Archetypes
Now that we have a basic understanding of the spinal structure, let’s hop into the archetypes – The ‘L’ back & ‘C’ back. These two terms are something I have adopted, and I honestly don’t remember from where (conversations with other movers, perhaps.) For instance, some yoga instructors explain this in terms of even and uneven back backbends.
Backbend Archetypes – The ‘L’ Back
‘L’ is the shape a person will look more like in an uneven backbend because the practitioner is mainly dumping into either their low back (lumbar spine) or their neck (cervical spine). From what I’ve experienced, this tends to happen to “naturally bendy” people or those who have hypermobility.
For Example:
You can see in the image below (photo taken August 2020) I am:
- Mainly bending from my lumbar spine (uneven backbend) creating an ‘L’ shape.
- Passive – neither my glutes nor my thigh muscles are engaging.
- Little to no movement in my thoracic spine.
- My shoulders are rounded & not much mobility in my chest.
“Advantages”
A person may feel like they are getting into an oh-so-deep backbend (keyword “feel like”…) In my opinion, the aesthetics do not outweigh the disadvantages…
“Disadvantages”
Over time this can lead to lower back pain… It’s also a sign that the supporting muscles may be weaker OR do not understand how to engage correctly. We will go more in-depth about supporting muscles!
Backbend Archetypes – The ‘C’ Back
As you may have guessed, the second archetype looks like the letter ‘C.’ In other words, this type of bend is more of an even backbend. The supporting muscles are appropriately engaged, and the compression of the spine is happening throughout the structure.
For Example:
You can see in the image below (photo taken July 2021) I am:
- Bending from my lumbar, thoracic, cervical spine (even backbend) creating a ‘C’ shape.
- Active – my glutes and my thigh muscles are engaging (along with others).
- More movement in my thoracic spine + an open chest.
- My shoulders are more open too.
“Advantages”
Balance and harmony, safer, allows more range of motion. In my opinion, it’s even more visually aesthetic.
“Disadvantages”
Lengthening the tendons in the neck without strengthening the neck muscles is not ideal in the long run. However, you can do exercises to strengthen the neck before and after your backbend training session.
Bonus Gift:
Not sure how to strengthen your neck? Click here to learn more + even more back bending exercises!
Key Supporting Muscles
Now we have talked a bit about supporting muscles. It takes a stretch from being passive (muscles not engaged or “dumping”) to active (muscles engaged & doing their job) – let’s jump in!
Glutes + Hip Flexors = a Partnership
The glutes are made up of 3 muscles – gluteus maximus, gluteus medius, & gluteuse minimus. The main functions of the gluteus maximus are hip extensors. (they have more functions – read here to learn more)
The hip flexors consist of a group of muscles – iliacus, psoas, rectus femoris (to name a few…) They are basically at the top of your thigh and play a significant role in backbends.
When these two groups of muscles work together, i.e., glutes are engaged, and hip flexors are lengthening, it helps create the first part of this “C” shape. In my experience, this feels freeing!
Shoulders
The shoulders can be a bit complex; they have the greatest range of mobility in our bodies! However, they tend to be more flexible than stable… They consist of three parts: the shoulder blade (scapula), collarbone (clavicle), and upper arm bone (collarbone).
Unfortunately, shoulders are prone to injury, so it’s vital to keep the shoulder healthy & happy with mobility & strengthening drills!
Bonus Gift:
Not sure what to work on when it comes to your shoulders? Check out my free guide for a shoulder drill & more backbend tips.
Thoracic Spine
There are all sorts of reasons why someone’s upper back is considerably “stiff” & “tight,” especially in this modern era. There are several possible reasons for this: driving, stress, sitting at a desk for hours on end – perhaps with poor posture. (No judgment, I’ve been there!) Plus, there are medical conditions too…
You may be saying, “yes, Callan, I know all of this, BUT what do I DO about it!?” I won’t leave you hanging. I hear a lot of students talk about wanting thoracic mobility and wish to have more extension. Creating lift is excellent; however, to gain this more effectively, I believe in training thoracic rotations.
Try this: Low Cobra Thoracic Rotations
- Firstly come into low cobra
- Then start with elbows below the shoulders
- Feet a little wider than hips
- Next, turn out your toes
- Place one hand behind your head
- Move supporting elbow in 1-2 inches
- Look to your armpit
- Bring your elbow up towards the sky
- Squeeze shoulder blades together
- Return to neutral
- (Meaning working elbow is now parallel to the floor)
You Got This – I’ve Been There Too!
I remember thinking of myself as a “back bender,” but the feeling wasn’t always that great… For instance, I’ve been a competitive cheerleader and a dancer for most of my life. I thought of myself as a “flexible” person; however, I didn’t have the proper technique. As you can see, I have been both backbend archetypes – ‘L’ & ‘C.’
Learning proper techniques is vital for a healthy, flexible, & stable backbend. I put together a free guide I know you will love – 5 ‘Need to Know’ Backbend Flexibility Tips that Will Totally Surprise You. Filled with excitement, I felt a calling to share this with you!
Can you spot the differences in this Image?
Leave a reply below and let me know:
- What are the differences you see in the image below?
- Which of the two backbend archetypes are you?
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