ways to make sure you achieve your...

Copyright 2015 © BodyTree GST Pte Ltd

Ways to make sure

you achieve your

handstand

What no one tells you about

Lay Yong Copyright 2015 © BodyTree GST Pte Ltd


Introduction The handstand is a challenging and cool skill to acquire. It requires a combination of strength and mobility to perform a handstand of excellent form and alignment. The handstand requires a series of whole body endurance exercises, namely:

1. Arm strength to support your body weight and hold the pose. 2. Back and Core muscles to keep body aligned during handstand. 3. Mobility at the Wrist, Shoulder and hips to place your body into proper Handstand

position. By virtue of practicing this series of exercises, there are many benefits to a committed practitioner:

1. Address common injuries—wrist pain, shoulder pain, neck pain. 2. Tone your upper body—arms, shoulder, core and back. 3. To eventually be able to achieve a handstand without injury.

The 6 first exercises can be part of a bodyweight conditioning program. First 6 exercises

1. Are accessible to most people; the last 2 exercises would require practice and decent strength to achieve.

2. Can be used to condition your upper body—to achieve toner arms, shoulder and

back

3. To address upper limb strength and mobility due to imbalances caused by modern day lifestyle and/or certain sport activities.

Although the exercises can help someone with prior injuries due to imbalances caused by modern day lifestyle and/or certain sport activities. It is advisable to seek advice from a trained Gymnasticbodies trainer. If one cannot complete the recommended repetitions, rest for 30 seconds to 1 minute then resume trying to complete the set. For example, if the required repetitions are 30 seconds hold, one might do 10 seconds, rest for 30 seconds and repeat for 10 seconds till repetitions are complete. At BodyTreeGST, these are some of the exercises we use to help our clients mobilize their wrist joints and activate their scapular stabilizers before building arm strength. Before you begin any exercise program, consult a medical professional if you have any injuries. If you are unsure or experience any discomfort in any the exercises, stop and consult a trained GymnasticBodies trainer. The information and exercises are provided with the understanding that BodyTree GST and the author shall have neither liability or responsibility for any injury caused or alleged to be caused directly or indirectly by the information contained herein.


THE PLAN How it works

Two to three times a week. Follow sequence of exercises as described and the recommended number of sets and repetitions. Complete all sets for each exercise before proceeding to the next. Rest 30sec-1min in between each set and exercise. You'll need A bare wall, a strong dowel/bar and either a 1kg weight plate or a 2lb ankle weight. EXERCISES 1. Wrist stretch Mobilize wrist joint

In a seated kneeling position, place hands flat on floor beside knee with fingers spread wide and index finger pointing forward. Lock elbows to rotate fold of elbow to face front at all time [Photo 1A]. Lean body forward to stretch wrist while keeping Palm flat on floor [Photo 1B]. Lean back to starting position. Do 1 set of 10 repetitions.

2. Wall first knuckle push up

Activate wrist stabilizers and stretch fingers Stand about one leg length away from wall, Lean whole body forward to place hands on wall with arms parallel to floor. Lift heels of palm off wall with fingers still flat on wall [Photo 2A]. Bend arm to slowly lower forearm and palm flat on wall [Photo 2B]. Press away from wall to straighten arms and lift heels of palm off wall to return to starting position. Do 5 sets of 5 repetitions.

Photo 1A Photo 1B


3. Static seated shoulder flexion hold with weighted dowel

Activate scapular stabilizers Seated upright cross-legged holding weighted dowel overhead with arms at shoulder width apart [Photo 3A]. Hinge spine and arms forward maintaining a straight line from hand to pelvis [Photo 3B]. Lift arm and spine back upright to starting position. Do 5 sets of 5 repetitions.

Photo 2A Photo 2B

Photo 3A Photo 3B


4. Static standing Shoulder extension with weighted dowel Mobilize Shoulder Girdle Stand holding weighted dowel behind hips at shoulder width apart with a under grip [Photo 4A ]. Slowly extend arms backward away from hips as far as possible without moving both spine and head [Photo 4B]. Slowly lower weighted dowel towards hips to starting position. Do 5 sets of 5 repetitions

Photo 4A Photo 4B


5. Supine floor handstand flexion with dowel

Activate Core muscles Supine flat on floor with legs together and straight, arms overhead while holding dowel at shoulder width apart [Photo 5A]. Pull ribs down with abdominal muscles to flatten lower back to floor and hold position for 30 secs [Photo 5B]. Do 5 sets of 30 secs hold.

6. Prone floor handstand flexion with dowel Strengthen Shoulder girdle stabilizers while activating Glute and muscles Prone on floor with legs together and straight, arms overhead while holding dowel at shoulder width apart [Photo 6A]. Contract abs and scoop pelvis to lift tummy off floor while pressing chest on floor, then lift arms off floor while maintaining posterior pelvic tilt and hold position for 30 secs [Photo 6B]. Do 5 sets of 30 secs hold.

Photo 5A Photo 5B

Photo 6A Photo 6B


7. L-handstand Strengthen Shoulder girdle stabilizers and the arm muscles Kneel on all fours placing hands flat on floor at shoulder width apart. Bear weight on arms while carefully stepping up on wall one foot at a time. Press body away from floor while keeping torso stacked directly on top of arms and hands then attempt to adjust legs to form a L-shape with body at best you can. Keeping ribs pull in with abs to maintain a vertical straight spine is more important than forming the L-shape. Try your best to hold position for 5 sets of 30 secs without collapsing downwards onto shoulder joint.


8. Wall handstand Strengthen Shoulder girdle stabilizers and the arm while activating the Back and Core stabilizer muscles Kneel on all fours placing hands flat on floor. Bear weight on arms while carefully stepping up onto wall one leg at a time. Continue to walk feet up along the wall while walking the hands as close as possible towards wall. With hands at shoulder width apart, attempt to achieve a vertical line by pressing body higher away from floor while keeping ribs pulled in with abs engagement and a posterior pelvic. Try your best to hold position for 5 sets of 30 secs without collapsing downwards onto shoulder joint.

For more information, or to receive a gift voucher to attend a Discovery Session for Free (usual price is $100 per session) Email: [email protected] www.bodytreegst.com www.facebook.com/BodytreeGST Twitter: @BodytreeGST

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