Back bending is one of the most challenging areas of the flexibility arts. The spine is an extremely complex structure consisting of bones, cartilage, connective tissue, and tons of nerves. You are essentially bending your brain’s tail. Back bending is also special because most of the flexibility gains come from shortening the muscles of your back. Most flexibility training focuses on lengthening muscles. That is why back bending feels so different than other types of stretching and why it requires a specialized, primarily active (strength-based) approach. For ideas on strength-based spinal

There are two different ways that we can measure our flexibility in any joint: active flexibility and passive flexibility. It is important to know the difference between them and how to use them to achieve your flexibility goals. Active Flexibility Active flexibility is the amount that we can use our own muscles to move into an end range position. So if I want to lengthen my hamstrings and the back of my leg, my active flexibility would be the amount that I could use my hip flexors to bring my leg closer to