Mobility:

In order to achieve the most effective handstand position you must be able to reach a full range of motion about the following joints; wrist, elbow, shoulder, and the thoracic spine. Having the required amount of mobility will allow for you to be in a ‘stacked’ position where you can comfortably maintain your elbows over wrists, shoulders over elbows, and midline both rigid and able to move from flexed to extended when required. 

Mobility exercises

Wrists and Elbows:

1min to 90 secs of wrist pulses on floor. Place your hands palm down on the ground with fingers pointing away from you. Keep elbows fully locked as you gently lean forward, moving your shoulders over your wrists and then sitting back again to momentarily release tension. 

Shoulders:

• Foam roll lats for 2-3 minutes each side
• Boxed shoulder stretch for 90 seconds
• 20-30 dowel rod pass throughs 
• Banded pec stretch 2 minutes each side

Thoracic spine:

• Foam roll thoracic spine for 2-3 minutes 
• 15-12 thoracic extensions over foam roller with hands clasped behind head 
• 20-30 cat cows 
• Weighted med ball thoracic extension stretch 90 seconds 
• Thread the needle 90 seconds each side
  

Hollow and Arch Control:

The hollow and the arch are two dish shaped positions that are core driven. Learning to control global extension and global flexion will increase your ability to maintain a sound handstand position whilst walking or standing still. It is important to understand how to manipulate the movement of your core, pelvis, thoracic spine and lumbar spine in order to stay as efficient as possible when upside down. Using drills such as hollow rocks and superman rocks will help create this awareness. There are a plethora of global flexion and extension drills that can be used to grow this skill, which is also applicable to all other gymnastic based movements. 

Hands and Fingers:

Learning to place pressure through widely spread fingers and hands gives you control over your base, which is your hands. Practicing gripping the floor with your fingers and changing the placement of pressure through your fingers, according to where it needs to be to stay balanced, will help you control both your stationary balance in a handstand hold and whilst handstand walking. It is best to master this skill first in a stationary position – either inverted or in a plank position slightly elevated, before applying to your handstand walking. This way you will strengthen the hand, wrist, and fingers and condition for being able to handstand walk. 

Start Small:

It can be so easy getting caught up trying to walk 3, 5, 10 or even 15 meters when you are first learning to handstand. It is not about how far you can travel, it is about how well you can travel. Small controlled steps over smaller distances is a lot more beneficial for your technique and gaining control over your body, than trying to move as far as possible as fast as possible with little control. 

Start with taking 1 small step. Learn to control where you want that hand to land and repeat it over and over and over until it becomes an unconscious effort where you do not have to think about it. Then apply that same thought to 2, 3, 4, 5 steps and that way you will gain control and be more able to walk longer distances as you will be moving more efficiently, saving your energy.