Pole Bible
Search My Progress HE

Back Flexibility

Flexibility Intermediate

What is the Back Flexibility?

Back flexibility focuses on safely and gradually widening the arch range of the upper spine, an ability needed for poses such as the scorpio and brass monkey. The practice requires slow progression and a full warm up before any attempt to arch.

How to do the Back Flexibility

  1. Begin with a full-body warm up before any back flexibility practice.

  2. Lie on your stomach and place your hands beside your chest.

  3. Slowly lift your upper body while keeping your hips pressed to the floor.

  4. Hold a comfortable arch while breathing calmly.

  5. Lower slowly back down to lying flat.

  6. Repeat gradually, without forcing extra range.

Common Mistakes

  • Skipping the warm up before practising.
  • Forcing the arch beyond what feels comfortable.
  • Coming down too quickly at the end of the exercise.

Moves on this site are practised at your own risk. We recommend learning new moves with a qualified instructor. Full disclaimer