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Lay Yong
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BodyTree
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2015 2015
BodyTree
GST Pte
LtdPte 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 injurieswrist pain, shoulder pain, neck pain.
2. Tone your upper bodyarms, 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 bodyto 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.
Photo 1A
Photo 1B
Photo 2A
Photo 2B
Photo 3A
Photo 3B
Photo 4A
Photo 4B
Photo 5A
Photo 5B
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)
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