BACKBENDING PROGRAM
BACKBENDS THAT FEEL POWERFUL, SAFE, AND ADDICTIVE
This isn’t about being “bendy”.
It’s about moving like your body’s meant to: strong, open, and free.
Includes BRIDGE Progressions + BONUS CAMEL & COBRA Routines!
TESTIMONIALS
“Three weeks in, and my back feels alive again.” ~ Diana
Start where you are. Take the first step. Build the foundation for pain-free, powerful backbends.
WHY YOUR SPINE NEEDS THIS
Modern life trains your body to collapse forward:
- Hours on phones and computers
- Prolonged sitting
- Constant stress and shallow breathing
- Workouts that tighten instead of open
You stop opening.
You stop twisting.
You stop taking full breaths.
And your body gets tighter and older.
Backbending isn’t optional. It’s the antidote.
Backbending Program Method: We don’t stretch and force positions. We build mobility through strength, breath, and controlled movement.
WHO IS THIS FOR?
You’ll love this program if you:
Feel stiff or cautious with backbends.
Have tight shoulders or hips from lifting or sitting.
Want to reduce pain and move freely again.
Are ready to train like an athlete, not a contortionist.
Want sustainable training.
WHAT YOU’LL FEEL
Calm, controlled backbends (no breath-holding).
More open hips and shoulders.
An upper back that actually moves.
Better posture and overhead positions.
Confidence to progress bridges without wrecking yourself.
WHY I CREATED THIS PROGRAM
Your spine was built for movement. I’m here to return it.
I’m naturally stiff. I didn’t attempt backbending until 2016.
I quit a few months later because it felt awful.
No matter how hard I tried, my shoulders pinched, my low back screamed, and my neck felt jammed.
So I moved on to other goals.
But my stiffness kept holding me back and I kept getting injured.
It wasn’t until 2020 that I finally decided to try again because SUCCESS LIES IN WHAT WE AVOID.
In 2020, a contortion teacher told me:
“Sara, you’re too tight from bodybuilding and CrossFit. It’s not going to happen for you … not at your age.”
That lit a fire under me. I refused to accept that narrative.
The problem wasn’t my age.
The problem was the approach.
Passive stretching hurt. Forcing range did nothing.
THE MISSING LINK:
Stretching alone isn’t the answer. You don’t just reach new range. You have to own it.
Real mobility happens when you pair opening with strength. That’s how your body learns, “we’re safe here,” and keeps the range…
Not a one-time Instagram backbend that disappears the next day.
HERE'S WHAT YOU'LL GET INSIDE
The Backbending Program is the one I wish I had when I first started my backbending journey.
It’s designed for people who want to finally understand backbending… not just copy poses.
You’ll learn how to build the strength, mobility, and awareness needed to make deep backbends feel safe, powerful, and effortless.
2 sessions per week • 8 weeks • 60 minutes per session • repeatable structure: every session builds on the last so your nervous system learns to trust new ranges.
- 3 Training Units with education, demos, and repeatable training sequences.
- Unit 1: Education (3) + demos (10) + sequences (2)
- Unit 2: Education (3) + demos (5) + sequences (2)
- Unit 3: Education (3) + demos (11) + bridge progressions (8) + sequences (3)
- Sensible progressions for every level: from tabletop holds to full bridges, with modifications if everything hurts.
- Training Plans with exercise demonstrations + follow-along video routines: cue by cue guidance, just like training with me in person.
FREE BONUS: Master CAMEL & COBRA Without Hurting Your Back
Thought these poses were only for bendy people?
Think again.
You’ll get two 36-minute follow-along video routines that show you how to unlock Camel and Cobra safely.
BACKBENDING PROGRAM
What You’ll Get:
- 3 progressive training phases with educational lessons.
- 8 weeks of training plans with exercise demonstrations + follow-along routines.
- Bridge progressions (tabletop → full bridge)
- Bonus: Camel + Cobra routines
How We Train:
- Strength + breath + mobility in every session
- Smart regressions and progressions
- Spine, hips, and shoulders working together
- Nervous-system-safe approach (no forcing or panic-breathing)
What You’ll Learn:
- How to open without “pinching” your shoulders or “crunching” your low back
- How to activate your backside for real extension strength
- How to backbend confidently, not fearfully
$97 USD
LIFETIME ACCESS
Is this for both men and women?
YES!
What equipment do I need to get started?
2 yoga blocks (4″)
Yoga mat
36″ foam roller
Booty & Resistance bands
Swiss ball (optional)
Chair
Yoga strap
Wall
- 8 lb Dumbbell
You can get the exact same equipment that I purchased in my amazon influencer store here
How many workouts a week? How much time commitment? How do I incorporate this into my existing training regimen? Do I have to do back bridges?
Plan for about 60 minutes, two non-consecutive days per week for 8 weeks.
You can still do your regular training on other days.
Take your time familiarizing yourself with each unit and the exercises.
There are 3 progressive units, and back bridges aren’t introduced until Unit 3.
You don’t have to do back bridges to benefit. This program includes plenty of non-intimidating foundational exercises that build back-line strength and front-line opening. But the way I teach them is so approachable, you might surprise yourself and give them a try.
Style: Learn at your own pace with a mix of follow-along video routines and written training plans with video demonstrations for every exercise.
Is this program right for me?
Absolutely! Especially if you’ve struggled with stiffness, pain, or frustration trying to backbend safely. It’s designed for real people, not contortionists … whether you sit all day, train hard, or just want your spine to feel younger again.
If you’re looking for a quick fix or tend to skip warm-ups and foundational work, this probably isn’t for you.
Important: Get consent from your doctor before starting this program, especially if you have spinal stenosis or spondylolisthesis.
Is this program suitable for beginners?
If you’re brand new to mobility or strength training, I recommend starting with my Core Challenge and Upper Body Foundations programs first. They’ll help you build the core control, shoulder stability, and awareness needed before diving into deeper backbends.
If you already have some experience with movement or yoga and you’re ready to safely learn how to do bridges, camels, or cobras … this program will meet you where you are. Every phase includes progressions and modifications to help you develop strength, mobility, and confidence at your own pace.
Can I do this program if I have back pain?
It depends on the cause of your pain. If you’re currently dealing with an acute injury or severe pain, this isn’t the right place to start. Get consent from your medical doctor to begin with my 360 Breathing and Core Foundations Programs first to restore alignment, breathing mechanics, and foundational strength. From there, move into my Upper Body Foundations program before diving into my Backbending Program. You can access all my programs inside the Strength Academy.
If your back just feels tight, weak, or “stuck,” this Backbending program can help. The progressions are designed to teach your body how to open your spine safely, strengthen the supporting muscles, and improve control through range … so you’re not just bending, you’re building stability that lasts.
How do I access it once I purchase it? I can't log in, HELP!
You have immediate access upon purchase. Please log into https://www.drsarasolomon.com/my-account/ with your login credentials (username and password). This will bring you to the dashboard where you will see the Backbending Program. Click to access the program content. If you have any issues logging in, please email login@drsarasolomon.com.
ABOUT ME:
Hello! I’m Sara. My personal battles with pain, stiffness, and injuries taught me invaluable lessons. Overcoming these challenges transformed me into a movement badass in my forties and ignited my passion for helping others break free from pain and regain their strength and mobility.
Having helped thousands of others achieve similar transformations, I’m here to guide you on your journey to a life free from pain, where you can move, live, and thrive without limitations!
Professional Credentials:
- B.Sc in Physical Therapy (McGill University)
- DMD (McGill Faculty of Dentistry)
- CES Pregnancy and Postpartum Corrective Exercise Specialist
- Certified Strongfit Coach
- Pilates Mat Level 1 Instructor
- Crossfit L1 Trainer (2016-2021)
- Buddy Lee Jump Ropes Level 2 Instructor
- NASM Fitness Nutrition Specialist
- Mad Dogg Spinning Instructor
- ACE Personal Trainer
- WBFF Pro Fitness Model
