Handstands

I’ve been working on handstands for a while. I usually do one handstand session a week. My progress has been slow, but fun. Aside from looking cool and being a very graceful demonstration of strength, there are other benefits from working on handstands.

Upper Body Strength 

Staying up-side-down requires shoulder, arm, and upper back strength. Actually, pretty much every muscle in the upper body is put to work in a handstand, making it one of the most beneficial upper body exercises. Your upper body will gain size and strength from handstand work.

Improved Balance

Holding your body upside down requires constant small adjustments of all your body parts, from your fingers right up to your feet. This increases the strength of your core and stabilisation muscles and will have a positive effect on your general balance.

Abs

Those stabilisation muscles include your abs, and who doesn’t want good abs. Sit ups and crunches are not the only way to get that 6 pack. Your abs will do a substantial amount of work holding your body straight in an up-side-down position.

People are afraid of handstands if they don’t have a background in gymnastics, mostly because they are afraid of falling on their head. I have no gymnastics background and I was very afraid of falling on my head, or kicking up too hard and falling flat on my back. Thats why you start with a wall for support, and other than that wall, there is no equipment needed for handstand training. I have fallen, but never badly. The body has a funny way of catching itself to prevent a nasty fall. I found that this one handed wall drill is a good drill to build shoulder strength and helps to improve handstands. Find a wall and get going.

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Handstand work on the beach

 

Shoulder stretch with broomstick

After every workout I stretch. You won’t see a lot of posts about it on this blog because I’m not very flexible and don’t have much insight to share. Whatever bit of flexibility I have is good enough for me, so I continue to try. Its about the process, not the goals.

What I do know is that, when stretching, its important to use a range of motion that is beyond your normal range. Muscle strains and injuries can happen when you move your muscles in a sudden and uncontrolled way. Stretching is a good way to expand your range of motion to prevent such injuries.

Because I work at a desk, I spend a lot of time with my shoulders and back hunched over a keyboard. Here is a shoulder stretch I like to do with a broomstick handle that I feel counteracts that hunch.

Holding a broomstick handle in front of yourself, hands at either end, lift the broomstick up and over your head, and stretch out your chest. There is another variation of this to help work the shoulder joint so technically I’m doing this wrong, but I like stretching out and feeling my chest and shoulders expand. Even if its just a placebo, I feel like I’m undoing some of the desk damage.

Another good shoulder rotation you can do with a broomstick, is to hold a broomstick handle in front of yourself, closed grip with one hand, open palm with the other, and keeping the closed grip, slide the broomstick along the open palm, rotate the closed grip away from you and slide back. Its a range of motion you don’t typically do when stretching your shoulder.

And finally, if you have three broomsticks, you can sit in an A-frame to stretch out your hips.

It helps me, and its worth a try.

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Sitting in the A-frame, a good way to stretch the hips

 

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