[header] How to do and recover from a backbend [title] Warm up your back by doing seal stretches. [step] This will help for when you get into your arch position. [title] Stretch your hamstrings by doing middles splits while keeping your elbows on the ground. 
[title] Stretch your shoulders by having a person stand behind you. [step] Reach your arms out behind you and have your helper grab them and gently pulling them back.