A back walkover is one of the fundamental techniques of gymnastics, both on the mat and on the balance beam. It is essentially a back bend that begins standing and finishes standing. It requires strength and considerable flexibility in the shoulders, chest, back, abdominals, and hip flexors. Train for a back walkover by increasing flexibility in these areas.
Bridge
The bridge is an effective exercise for stretching the shoulders as well as the front of the body, which needs to be very open for a back walkover. To do the bridge, lie on the floor on your back with your arms by your sides, palms down, with both your knees bent and your feet flat on the floor close to your buttocks. Keep your knees and feet hip-distance apart throughout the exercise. Lift your buttocks and hips off the ground, arching your back. If this is enough of a stretch for you you can stay here, lifting your hips higher; if you'd like to go further, see if you can touch your fingertips to your heels, or maybe even grasp your ankles. Hold the stretch for about 10 seconds.
Upward Dog
Upward dog is a yoga pose that helps stretch the abdominal muscles and strengthens the back muscles, both of which are important for doing the back walkover. Lie on your stomach on the floor and place your hands on the ground, palms down, underneath your shoulders. Slowly lift your upper body off the mat until your arms are straight or close to straight, depending on the flexibility of your spine. Pull your shoulders back and keep your neck long. Hold the stretch for about 10 seconds.
Low Lunge
A low lunge helps stretch the hip flexors, which run along the front of the pelvis and upper thigh. It is important to have flexible hip flexors when attempting a back walkover. Get down on one knee, as if you were proposing to someone. Keeping your back knee on the floor, begin to inch your front foot forward until you come into more of a lunging position and you feel a stretch along the front of your back thigh. Keep your front foot directly underneath your front knee as you continue to lunge deeper. Once you have reached your limit, hold for 10 seconds. Switch sides.
Shoulder Stretch
An easy shoulder stretch for opening up the front of the shoulders and the chest is a forward fold with hands clasped behind your back. Stand up straight and interlace your fingers behind your back. Begin to straighten your arms, seeing if you can lift your hands away from your hips without locking out your elbows. You can stay here if this is enough of a stretch for you, or you can take it further. Step your feet hip-distance apart and slowly fold forward from your hips. Take your hands further away from your hips -- maybe bring them up over your shoulders and around towards the floor in front of you. Once you have reached the limit of your stretch, hold for 10 seconds.
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