A handstand is a challenging bodyweight exercise that requires a strong core, good shoulder stability, and proper technique. Before attempting a handstand, it’s important to warm up properly to reduce the risk of injury. Here are some of the best handstand warm up exercises for beginners:
- Shoulder rolls: Stand with your feet shoulder-width apart and your arms at your sides. Slowly roll your shoulders backwards in a circular motion, then reverse the direction and roll them forwards. Do 10-15 reps in each direction.
- Arm circles: Stand with your feet shoulder-width apart and your arms extended out to the sides. Slowly make small circles with your arms, then reverse the direction and do the same number of reps in the opposite direction.
- Wrist stretches: Stand with your arms extended out to the sides and your palms facing down. Gently bend your wrists backwards, then forwards. Do 10 reps in each direction.
- Cat-cow stretch: Start in a quadruped position with your hands and knees on the ground. As you inhale, arch your back and lift your head up towards the ceiling. As you exhale, round your back and tuck your chin towards your chest. Do 10 reps.
- Downward dog: Start in a plank position with your hands and feet on the ground. Lift your hips up towards the ceiling and straighten your legs to form an inverted V shape. Hold for 30 seconds.
After completing these handstand warm up exercises, you should be ready to attempt a handstand.
Remember to keep your core engaged and your shoulders stable as you lift into the handstand position. It may take some practice to get the technique down, but with patience and persistence, along with these handstand warm up drills, you’ll be able to master the handstand in no time.