PRESS TO HANDSTAND WITH A BLANKET* .
When it comes to press handstand your arms should be overhead, shoulders should be fully protracted and shoulders should be elevated (not pulled down), if you’ve got tight shoulders, work on opening them before attempting press handstands, you will save yourself a lot of Time, energy and possibly injuries by doing so. How can you tell? With your arms alongside your ears are you able to both fully spread your shoulder blades apart and straighten your arms while pulling your front ribs down and engaging your core? Try it in front of a mirror. Notice if there is any bending at the elbows or if your ribs stick out to compensate when your arms are up. This means you need to open your shoulders more. The other requirement is a good pancake. Spend at least 5 minutes seated in a straddle and folding forward. Keep your legs engaged, quads lifted and get your chest as close to the ground as possible without straining. Legs in external rotation. .
So, moving on to the drill
Place your hands 5 inches or so from the wall. Elevate and protract your shoulders so that you feel that you are puffing up between your two shoulder blades. Press down into the floor and straighten both arms. Place the puffed up part of your upper back onto the wall. If you start to feel that you are only pressing with your head or your neck you know you lost some of your protraction a.k.a. “Puffing”. Place the balls of your feet on the blanket. Inhale as you slide the blanket out keeping your upper back touching the wall and hollowed through your front body. As you exhale stay high on the balls of your feet as you drag the blanket towards you. Think hips high and thighs to chest. Try to get your hips to press into the wall behind you. As you start to feel warm come up higher and maybe even float the legs out to the sides, around and up. The bigger the straddle the lighter the float will be!! Good luck! .
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