Mastering the Art of Touching Hands Behind Your Back- A Step-by-Step Guide

How to Get Hands to Touch Behind Back: A Step-by-Step Guide

Whether you’re aiming to improve your flexibility, achieve a specific yoga pose, or simply want to increase your range of motion, learning how to get hands to touch behind your back is a valuable skill. This article provides a step-by-step guide to help you achieve this goal, along with tips and tricks to make the process smoother.

Step 1: Warm-Up

Before attempting to touch your hands behind your back, it’s essential to warm up your muscles. Start with a few minutes of light cardio, such as jogging in place or jumping jacks, to increase blood flow and flexibility. Follow this with dynamic stretches, focusing on your shoulders, chest, and upper back. Some effective stretches include:

– Shoulder rolls
– Chest openers (e.g., cobra pose)
– Upper back stretches (e.g., cat-cow)

Step 2: Practice Hand Placement

To get your hands to touch behind your back, you’ll need to learn how to position your hands correctly. Start by standing or sitting in a comfortable position. Extend your arms out to the sides, keeping your palms facing down. Gently hinge at the waist, allowing your hands to drop towards the floor. Practice this movement a few times to get a feel for the motion.

Step 3: Reach for the Opposite Elbow

Once you’re comfortable with the hand placement, it’s time to start reaching for your opposite elbow. Begin by keeping your hands at shoulder height, then slowly hinge at the waist and reach your right hand towards your left elbow. Use your right shoulder to guide your hand back, rather than pulling with your arms. Repeat the process on the other side.

Step 4: Progress to Touching Your Back

As you become more comfortable with reaching for your opposite elbow, gradually increase the range of motion. With each repetition, try to bring your hand closer to your back. You may need to bend your knees slightly or adjust your posture to maintain a straight spine. Remember to keep your movements smooth and controlled.

Step 5: Use Props for Support

If you’re struggling to touch your hands behind your back, consider using props to help. A yoga block, belt, or towel can provide additional support and help you achieve the desired position. Simply wrap the prop around your hands or place it between your hands and your back to increase the range of motion.

Step 6: Focus on Breathing and Mindfulness

Maintaining proper breathing and mindfulness is crucial when trying to get hands to touch behind your back. As you practice, focus on taking deep, diaphragmatic breaths and staying present in the moment. This will help you stay relaxed and focused on your goal.

Step 7: Be Patient and Persistent

Improving flexibility and range of motion takes time and consistent effort. Don’t get discouraged if you don’t achieve the desired result immediately. Keep practicing regularly, and you’ll gradually notice improvements in your ability to touch your hands behind your back.

Conclusion

Learning how to get hands to touch behind back is a rewarding goal that can enhance your flexibility, strength, and overall well-being. By following this step-by-step guide and incorporating the tips provided, you’ll be well on your way to achieving this feat. Remember to be patient, persistent, and focused on your breathing and mindfulness throughout the process. Happy practicing!