Maintaining this action as you raise the stick steadily and slowly upwards towards the ears, holding the lower ribs in place (refer to hollow body). Imagine breaking the stick in half creating an external rotation of the shoulder joint. Standing in Tadasana or lying on your back, hold a broomstick with your hands shoulders distance apart, or wider.These two actions are needed in a solid handstand. Serratus anterior helps broaden (or protract) the shoulder blades/scapula, and furthermore, allows an upward rotation of the shoulder blades. In addition to the muscles of the rotator cuff, the external rotation of the shoulders engages serratus anterior, which some might argue is the most important muscle group that supports shoulder joint stability. When you externally rotate the shoulders in handstand, you fire up muscles that support the shoulder joint. Inhale back to shoulders above the wrists, like plank, and exhale shift the weight forward again. As with the previous drill, only move to a range that is not painful. Inhale in this position, and as you exhale, shift the weight forward so the shoulders begin to move forward of the fingertips. Stepping into high plank pose, with shoulders above the wrists. Be mindful of the amount of pressure this places on the wrists. The same can be done from a high plank pose. Press down through the palms and the inner wrists, and begin to lean the pelvis towards the feet to a range that you can maintain without pain. Maintain the line of the wrists, turn the hands around so the fingers point towards the knees. Wrist Stretch in TabletopĬoming to a tabletop position with your hands shoulder-width apart. Here are two exercises that can help with wrist mobility. Whether you’re in a straight-line handstand or more in a planche (because of tight shoulders), the wrists need to be able to extend 90°, or sometimes more. Let’s look at the following ways that can help improve your handstand game, and overall joint health/mobility. You’ll soon feel comfortable going upside down and getting on your hands!
#WRIST MOBILITY BROOMSTICK FREE#
If you’d like to really work into the shoulder joint by building up a regular (safe) practice, this free 30 Day Yoga Challenge will really help.
While arm strength is helpful, what will really help your handstand game is strengthening the muscles of the rotator-cuff (the muscles that surround the shoulder joint), so you can bear weight on the shoulders safely. Specifically, a handstand can be better supported with a more-than-average range of motion in the shoulders, long hamstrings, and a solid core. For some students, finding their handstand comes relatively quickly, and for others, it can take years before noticing any progress.Īs with many intermediate and advanced postures, handstand requires a balance of strength and flexibility. The journey to handstand can be as exciting as it can be equally frustrating.
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