A strong handstand begins with a strong foundation. And with the hands on floor, the wrists and forearms take on a very important role. Warming up the wrists and forearms not only gets them ready for a handstand practice but also helps strengthen and protect them. There are lots of different warmups for both parts.
Day 1: Wrist and forearm warmup (Turn sound on 👍)
A strong handstand begins with a strong foundation. And with the hands on floor, the wrists and forearms take on a very important role. Warming up the wrists and forearms not only gets them ready for a handstand practice but also helps strengthen and protect them. There are lots of different warmups for both parts. The ones we included in our video are:
1) Wrist pumps – Keeping the arms outstretched make fists with the hands and point the fists to the floor and then flex the wrists and open the fists to a high five hand. Do this a number of times to help create flexibility in the wrists and strength in the forearms.
2) Clockwise and counter clockwise circles – Keeping the arms straight, put the palms flat to the floor. Make at least 5 circles in each direction. The bigger the circles, the more effective the drill. And actively ground down through the knuckles, especially the index finger and thumb on each hand. This drill helps increase flexibility and range of motion in the wrists.
3) Wrist rolls – Interlace the fingers and roll the wrists in clockwise and anti clockwise directions helps lubricate the wrist joint.
Day 2: Shoulder stability drills (Turn sound on 👍)
Developing strong shoulder muscles is one of the keys to holding handstand.
Here are some drills you can do to get get stronger in the shoulder:
1) Scapula pushups: These target the muscles that control your shoulder blades and help pull your arms backward. To perform these, keep your arms straight during the entire expertise and just focus on dropping your chest towards the ground and then pushing your upper back upwards towards the ceiling. Strengthening these muscles helps to improve your overall handstand and your posture on a day to day basis.
2) Plank Drills- There are so many variations you can do in plank to will help to strengthen the shoulders and core. We chose to drop the forearms to the ground one at a time, to further challenge and warm up those shoulders. Go for 10 REPS on each side!
3) Side plank- With the shoulder over wrist , turn towards one side stacking the feet on top of each other. Push the ground away as much as you can to help stabilize and protect the wrist and shoulder. Lift the hips up high and challenge yourself to lift a leg once your ready! Hold for 5 breathes on each side.
Day 3: Core Work! (Turn on sound 👍)
I love core work! Hahahahahaha 😃😃 No I really do. I dedicate time and effort to getting my core stronger everyday. Your core is your centre of strength, of movement and of control. And that means everything when it comes to handstands as well as arm balances. The core drills we’ve highlighted are the following:
1) Knee pulses from plank – Move with your breath to make these most effective!
2) Navasana and ardhanavasana – Make these honest! 😉 Make sure to keep your spine straight. If your back begins to round, bend your knees.
3) Hollow body rocking – is one of my favorite things to do. This Calesthenics core drill helps you develop a lot of core strength and stability. Modify as you see fit. If you do the full variation keep your arms overhead, shoulders off the floor and press your lower back down at all times. Do as many rocks, as often as you can before collapsing!
Day 4: Opening Hips and Hamstrings (Turn on sound 👍)
As much as handstand is posture that requires strength it also needs openness in the hips and hamstrings. To create space in the hips and stretch in the hamstrings we highlighted the following:
1) Forward fold – A Great posture to open the hamstrings. It also had the additional benefit of that inversion feeling with the head below the heart.
2) Lizard lunge – An amazing hip opening posture with lots of variations.
3) Malasana (Indian garland pose) – Is a major hip opener. If your heels are off the ground, lift your hips up as much as you need to to get the heels flat.
This posture is not only good for handstands but it’s great for life! So get off the couch or your office chair and get your hips and hammies open!
Day 5: Handstands at the Wall (Turn on sound 👍) ——————————————
After an awesome total body warmup, time to put our handstands down Dubai! Here are three different ways to make the wall your best handstanding friend:
1) L-Shape – Is a great way to start understanding the alignment of getting your hips over your shoulders and also helps build shoulder strength.
2) Wall walking – More of a Calesthenics drill that helps you build strength in the arms and shoulders. It’s also a great way to get that feeling of being in a straight line upside down.
3) Kick up to the wall – This drill is great to help you understand the L-shape handstand and is also a great way to get over the fear of being upside down. Make sure to kick up with your weak side as much as your strong side!