Overcoming Fear

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When you first start to learn handstands, you can be scared, nervous, or cautious.   Those are all normal things. If you have never done gymnastics, yoga, or break dancing before, this is a whole new thing for you. You may be nervous because you have never been upside down before, and if you have it has probably been on a roller coaster of some sort. In your head handstands are a rare form, and only weird people do them. You may think only crazy people can do a handstand, but that’s not true. Everyone can learn a handstand. Most of the time people don’t want to learn handstand because they are scared. They are scared of holding up their own weight. They may feel they are not strong enough to hold up their own weight, but if that’s the case then that can all be learned. There are many baby steps to learning handstand, which you could take. But first you need to trust yourself and be positive, even when your mind is being negative. Try to push the negative thoughts out with the positive. Having positive thoughts and a positive attitude is a great start when learning a handstand.

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Right now hacking gravity is working on a handstand course for beginners to advanced handstanders. If you are a beginner we will help you learn everything you need to know about handstand, so you can get started on your own. In you are an intermediate handstander body positions and balancing will be reviewed, so you can refresh your mind and body the right way to do a handstand. If you are an advanced handstander this course will be very good for you to review the proper body positions and strength exercises, to get you ready for one arms or even press handstand.

First start with your flexibility, this can be crucial to your success in your handstand practice. In the mean while keep working on your positivity and strength exercises. If you don’t know of any, read some of our other blogs posts to get an idea. We will continue updating you on strength and flexibility exercises, to get you ready to progress in your handstand. Our team is looking forward to working with each and every one of you.

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Special rates will be available to the handstand course for early registrants, this will help us improve the experience and get valuable feedback. Sign up for our newsletter to get all the info.

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Shoulder Openers

Strong and Flexible shoulders are very important in a handstand. If they are closed (really tight) or too far open it may cause you to fall. You want your arms right by your ears and pushing up to the ceiling. The problem is a lot of people don’t have that kind of flexibility yet. What most people don’t realize is after you work on the flexibility in that position, you also have to work on the strength to keep progressing. It’s called flexibility for a reason and that is because it’s the Ability to Flex. Here I’m going to talk to you about a few shoulder openers to get you closer to your handstand.

Shoulder Stretches

Putting both hands on a high table (if you are in a gymnastics gym the beam), and put your head between your arms. Make sure your feet are right under your hips and you are trying to make your back as flat as possible. Another stretch which is done on a higher table is done by, putting your elbows on the table and your finger tips facing the ceiling. This is a deeper stretch. Try to hold these stretches for a minimum of 60 seconds. These stretches can also be done on the floor.

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One method that works really effectively is foam rolling. The reason why foam rolling works is, because it is Self-Myofascial release (Self release of Fascial adhesions from the muscles). Self-Myofascial release is a type of self-massage. Foam rolling also helps relax muscles and trigger points. Read more about foam rolling in our other articles.

Bridges are very important as well, but if you feel most of the weight in the lower back, then you are defeating the purpose. In that case you would go back to the shoulder stretches listed above. Bridges require a certain amount of shoulder flexible before you can use them to open your shoulders further.

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Shoulder Strengtheners

Laying on your stomach keeping your noes to the floor, lift just your arms up as high as possible and as many times as possible. This helps strengthen the muscles to help open the shoulders. Once that gets easy, you can use some weights starting at 1 or 2 Lbs.

Shoulder shrugs are also very helpful, because they teach your how to push your shoulder up to the ceiling. For starters, this should be done in a push up position. You will simply shrug your shoulder up, which your upper back will look like a turtle shell and then shrug them down, trying to pull those shoulder blades together. Make sure you are checking your body position, and trying to keep the arms straight, as well as the abs engaged and tight. If the rest of your body is not in a straight body, then this will cause bad habits to develop in your handstand.

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If you have any questions comment below or you can also email us personally. If you would like more info on a specific subject in handstands let us know and your topic may be the next blog.

Written by Brooke Roquebrune

Fascia and it’s importance in Handstands

Fascia is connective tissue.

This substance acts throughout our bodies to lubricate muscles to slide over each other while you move through ranges of motion.

As in the instance of a handstand your shoulder must move around to allow for the arm to position itself in the joint so that you can stabilize and balance while overhead.

Fascia looks and acts as hydrated spiderwebs inside of the body. Thoracolumbar_fascia

When dehydrates or overworked, these “spiderwebs” or fascial lines will have the tendency to stick together and inhibit your range of motion.

When teaching gymnastics I noticed a small amount of work on the fascia of my students would have drastic improvements in their overhead mobility.

I recommend Foam Rollers because these will allow you to find improvement through self myofascial release. Rumble rollers are particularly my favorite because the little knobs can pull on the fascial adhesions and effectively loosen up your body to prep you for handstand work.

You can find them on AMAZON, they constantly have sales and rumble rollers for discount prices.

Hope this helps!

-Matthew

 

 

 

Handstand 2.0 (COMING SOON!)

Handstand 2.0 is the ultimate online handstand workshop for tips, tools, and tutorials! By signing up for our membership you will get first access to the best training you can find on the world of the “hand walkers”. The workshop includes insightful and useful tips and testimonials to get that perfect form you’ve been searching for.  For those visual learning folks like myself, you will get in-depth video tutorials showing correct technique to unlock your inner hacker! We will keep you updated on the exact time Handstand 2.0 will launch.

Welcome!

Welcome to Hacking Gravity, your one stop shop to work and perfect your handstands and other balances. Our coaches travel to different facilities teaching workshops and seminars. Core work, positioning, injury prevention and progressions are all standard in each workshop.