Ever wanted to walk on your hands?
Its easier than you might think…if you take baby steps.
Here’s a short video to help ya get started:
Here are a series of exercise progressions that can help just about anyone develop the strength, balance and coordination to walk on their hands.
Step 1 – Downward Dog Pose
Step 2 – Feet elevated and position your body at 90 degrees. Simulates handstand position but you only have to lift part of your weight and are balanced a little by anchoring your feet on the step.
Step 3 – Handstand hold against the wall. Simply hold the position, arms locked out, body straight, abs and butt tight. Start with 10 sec holds and work your way up to 30sec – 1 minute.
Step 4 – Alternating hand lifts/thigh slaps. Same stability as the handstand hold, but you lift one hand off the floor and slap your thigh then repeat with the other arm. Try to keep your body straight and still. Don’t let your arms bend or your hips sway side to side. You can start by simply lifting a hand off the floor, if clapping your thigh is too much of a progression.
Step 5 – Lateral walks. Handstand position, against the wall, then simply walk your hands and feet laterally against the wall. Take small steps and move sideways, then over time you can cover more ground.
Step 6 – Walk out and back. Similar to the lateral walk, but this time you are walking away from the wall and then back to the wall. Be sure to maintain a straight body, tight abs and tight butt.
Step 7 – Handstand. After taking your time and walking patiently through each of the previous 6 steps, you should have developed the strength, coordination and balance to do a handstand. Practice, practice, practice and before long, you will be walking around like a champ!
**Interesting Observation** I’ve had several clients that said they have bad shoulders, but the beginner progressions have never hurt their shoulders. In fact, the initial progressions helped develop stability in their shoulders and actually helped relieve their pain. Done correctly, this can be a great series of exercises to use to regain strength in your upper back and shoulder complex.
Try mixing these movements into your workouts a couple times per week and stick with one progression for at least a week or two. Taking your time will allow you to develop strength and progress without injury. As you make progress, I would love to hear about it. Keep us posted, take pictures and I’d love to have an army of people walking around on their hands in a few months!
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PS…Don’t forget to keep us posted on your handstand progress!