Tips for strengthening my back?

Question

well i have been dancing litterally all my life and my back has never really been known for being flexible, im 15 and i know for a fact its harder to teach your muscles to move a certain way when your older over when you were younger, but anything anyone reccomends to help, i know the obvious things to do, but does anyone know anything from experience or anything, i really want to get my scorpian better, i can pull it pretty high up but nowhere near straight, any suggestions ?

Answer 1

1. lie on the floor face down, legs straight out and together.

2. push yourself up with your hands.

3. lean your back towards your feet.

4. do it as far as you can, and then try to bend one leg and touch your head, then try the other foot.

that was the flexibility exercise.  to strengthen:

1. go back to step 2.

2. now let go and try to have your body stay how it was when you were pushing with your hands.  very few people can stay EXACTLY there, and it's ok if you don't stay too far from the ground.

Answer 2

Try bending the muscles in your back