Wall Handstand

Wall handstands are an effective exercise for building strength in the shoulders, arms and core muscles, while improving your balance. By using a wall for support, you can gradually become more comfortable with being upside down and you can work towards a freestanding handstand. This exercise requires patience and control, but is great for developing body control and balance.

Correct form and technique

How to perform a wall handstand with the correct technique:

  1. Stand about half a meter from the wall, with your face turned away from the wall.
  2. Place your hands shoulder width apart on the floor.
  3. Kick one leg up against the wall, and follow with the other leg, so that your feet rest lightly against the wall while keeping your body in a straight line.
  4. Engage your core to keep your hips over your shoulders, and push through your hands to keep your shoulders active.
  5. Hold the position for 10-30 seconds, and increase the time as you become stronger and more balanced.

Focus on keeping the whole body active and stable, and avoid letting the lower back sway too much.

Common errors

Avoid these common mistakes during wall handstands:

  • Lumbar sway: Make sure the core is activated to avoid overextension in the lower back.
  • Poor hand placement: Place your hands correctly under your shoulders to avoid putting unnecessary strain on your joints.
  • Lack of stability: Keep your hips directly over your shoulders to maintain balance, and don't let your feet rest too heavily against the wall.

Modifications and variations

Here are some ways to adapt wall handstands to your level:

  • Beginners: Start with L-shaped handstand where the legs form a 90-degree angle to the wall, before moving on to full wall handstand.
  • Advanced: To further challenge your balance, you can gradually remove one foot from the wall at a time, or practice stepping off the wall into a free handstand.

Number of repetitions and sets

Perform 3-4 sets of 20-30 second wall handstands. Increase the duration as you get stronger and more comfortable being upside down.

Breathing technique

Breathe evenly throughout the movement, focusing on deep, controlled breaths to keep your core stable and your body relaxed as you hold the position.

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