This is an exercise I learned from my gymnastics teacher. If you can do a wall walk to start, try getting into the basic backbend or wheel as they call it in yoga. From there lift one hand for five seconds, put it back. Lift the other hand for five seconds, put it back. Then lift a leg, then the other leg. Try to remain fully inflated, and stretch through your upper back as much as possible. You want the pressure on your arms and shoulders, not your lower back. Good luck!
Gymnastics – tick tocks
Tick tocks are a way to exercise the upper back and shoulder muscles, and also work your shoulder and back flexibility. Try to work up to the by doing the yoga wheel first. Push up into your shoulders… As you progress, do them as slowly as you can, this builds up a lot of your stabilizer muscles.
aced: yoga pigeon pose
I finally aced this yoga pigeon position. Of course there are plenty of ways to go deeper into this. I’ve seen dancers grab the ankle above the head. That would be a good 8 to 12 inches deeper into this. But I’m happy, as I was able to switch hands!!