Handstand flexibility training

 

Building a solid handstand isn’t just about strength and balance; it’s also about   flexibility  . Without the proper range of motion in your shoulders, hamstrings, and wrists, you’ll find it difficult to achieve the straight, vertical line that is the foundation of a good handstand. For anyone in Houston working on their handstand, incorporating dedicated flexibility training is a non-negotiable step to improve your form and prevent injury.

 

    Why Flexibility is Crucial for Handstands

 

A straight handstand requires your body to be aligned in a single line, from your hands to your hips to your feet. If your shoulders lack the flexibility to get your arms straight overhead, your body will compensate by arching your back. This not only puts unnecessary strain on your lower spine but also makes the handstand unstable. Similarly, tight hamstrings can make it difficult to perform certain handstand entries, like the press-to-handstand.

 

1. Shoulder Flexibility: Opening Up Your Overhead Position

 

Your shoulders need to be able to flex to a full 180 degrees. This allows your arms to be directly overhead, which is key for a straight handstand line.

 

    Wall Slides:   Stand with your back against a wall, feet shoulder-width apart. Place your arms against the wall, bent at a 90-degree angle. Slowly slide your arms up the wall, trying to keep your elbows, wrists, and the back of your hands in contact with the wall at all times. This drill targets shoulder external rotation and flexion.

    Puppy Pose:   Start on your hands and knees. Walk your hands forward while keeping your hips over your knees. Gently lower your chest towards the floor, feeling a stretch in your shoulders and upper back. This pose is excellent for opening up the lats and triceps, which are often tight and restrict overhead mobility.

    Overhead Stretch with a Band or Broomstick:   Hold a resistance band or a broomstick with a wide grip. Slowly bring it up and over your head, and then behind your back. The wider your grip, the easier the stretch. Gradually move your hands closer together as your flexibility improves.

 

2. Hamstring Flexibility: The Key to Advanced Entries

 

Tight hamstrings can make handstand entries like the pike-to-handstand or the straddle press nearly impossible. These drills improve your range of motion and make advanced handstands more accessible.

 

    Pike Stretch:   Sit on the floor with your legs straight out in front of you. Hinge at your hips and reach for your toes. Keep your back as straight as possible to focus the stretch on your hamstrings.

    Standing Hamstring Stretch:   Stand with your feet together. Bend at the waist and reach for your toes. You can also do this one leg at a time by placing one foot on a raised surface like a chair or a step.

    Forward Fold with a Band:   Sit on the floor with your legs straight. Loop a resistance band around your feet and gently pull, hinging at your hips. This provides an active stretch that can help you pull your torso closer to your legs.

 

3. Wrist Flexibility: Preventing Injury and Pain

 

Handstands put a lot of pressure on your wrists. Flexibility and strength in this area are crucial for preventing pain and injury.

 

    Wrist Circles:   Get on your hands and knees. Rotate your wrists in a circular motion, both clockwise and counter-clockwise.

    Wrist Extensions:   From a kneeling position on your hands and knees, turn your hands so your fingers point towards your knees. Gently lean back, feeling a stretch in your forearms and wrists.

    Fingertip Push-ups:   This drill builds strength in your fingers and forearms. From a push-up position, lift your palms off the floor and support your weight on your fingertips. This helps you develop the “grip” you’ll need to control your handstand.

 

    Houston-Specific Tips for Flexibility Training

 

    Yoga and Gymnastics Studios:   Houston has numerous yoga studios that offer classes focused on inversions and deep stretches. These are great places to work on your flexibility in a structured environment. You can also look for gymnastics studios that offer adult classes, as they often have specific drills for handstand flexibility.

    Find an Open Space:   Houston’s many parks offer a great, flat, grassy space for outdoor practice. A grassy area provides a softer surface for stretches and wrist drills.

    Consistency is Key:   Just like strength training, flexibility requires consistency. Aim to incorporate these stretches and drills into your routine every day, even for just 10-15 minutes, to see the best results.

Handstand flexibility training