Hand Stand#1235

Hey, I started doing some hand stand these days with wall support but after 3days in my right chest upper portion near shoulder pains a lot i can’t do a normal pushup after that, I am a very begenner in workout and I workout at home, some suggestions might help improve my form and solve my prob

I can give you this for some handstand tips and resources https://support.hybridcalisthenics.com/842 but all in all it sounds like you mainly just need some more rest time and likely also more scapular elevation (shrugging your shoulders towards your ears) in the handstand hold, as well as making sure that your arms are overhead (as much as possible anyway!)

:)

For these handstands, youll want to ease into them. Ive got years under my belt and sometimes these still give me trouble. Handstands are no joke, especially for beginners. Your shoulders and chest might not be used to bearing all that weight. Give them a bit of time to adapt. Take it easy for a few days to let that pain subside. Warm up properly before you go upside down and make sure you’re warming up those shoulders and chest. On top of that, post workout, do some dynamic stretches and shoulder mobility exercises. Think arm circles, wall slides, and some light push-ups to get the blood flowing.

Focus on your form. When you’re doing handstands, it’s easy to overstrain your shoulders if your form is off. Keep your core engaged, and try to distribute the weight evenly across your hands. Use your fingers to balance, and don’t let your shoulders shrug up to your ears. Strengthen supporting (synergist) muscles. Your shoulders might need some extra support. Throw in exercises like shoulder presses, lateral raises, and rotator cuff work into your routine to build strength and stability.

Seems like a lot of “do this, do that” but we just want to make sure you stay safe😎💪

Just wanna disagree with you here chrys - proper (full) shoulder elevation is really important for a stable/strong handstand!

I agree. To be sure, I went back to see what I wrote. I dont see anything I wrote down conflicting with this. Unless “disagree” is a typo lol

you wrote “don’t let your shoulders shrug up to your ears” - you want to shrug them towards your ears, that’s what elevation is after all, if you “let” your shoulders do anything then it’d be to fall into depression, as that’s where gravity would push them (which isn’t what you wanna do in a handstand)