Form Check

Wrist Streches and Hand Stand Wrist exercises

Headstand, HS PE2, week 12 *PLEASE COMMENT ON THIS – I'm doing the mastery template again. 60 secs is too much and I seems to waggle too much. How about the Static Standing Shoulder Extension with Weighted Bar? I do this with just a stick but how much weight I should have and how to train the ROM here? I'm also getting painfull streching in my scalp skin*

Do you mean scalp skin on your head or scapular skin on your scapula? If you mean The pain in scalp skin it might be because your head is too arched and too much on your forehead. Try to balance closer to the top of the head rather than forehead. One forum member said they hurt their neck, he/she was trying to do a head stand on the forehead. Another forum member sais that the head stand should be somwhere in the middle between the hair line and the back crown of the head.

In your head stands I think your arms are too far back. The h1 couse says the fingers should not be visible in the periphery vision, Can you see your fingers in the periphery? Notice how in your video the angle betweew your forearm and upper arm is past 90 degree bring the hands closer to your head to create 90 degrees, keep the hand placement shoulder and move them foward towards your head. You look pretty straight but focus even more on tigtening your legs core and bum. With pointed toes, stretch your toes to the ceiling with straight legs or better yet stretch your whole body to the ceiling. All these things should help to reduce your wobble.

I think with the weighted ones it sais to do 5lbs minumun.

For the WP/PE3, both your wrists should go down together. Keep in mind that your elbow has to remain straight for the wrist exercises.

For HS/PE2, try tucking your tail. It seems like you are wobbling from the legs, so squeezing your butt might keep your lower body from swaying. Also, point your toes.

Haplix said:

For the WP/PE3, both your wrists should go down together. Keep in mind that your elbow has to remain straight for the wrist exercises.

 

More precisely, left one down, right one down, then left one up, right one up, repeat starting with right etc.

1: You are definitely too far on your forehead at times in the headstand. There is lots of room to play with here so use it...more on the forehead, more on the top of the head, etc. Coach has stated it is whatever is more comfortable. You can go to a straighter line (i.e. legs straight up ) to take some of the load off the arms/shoulders and put it on the neck. You have to find the sweet spot as a little too much lean and it exponentially gets harder on the arms.

2: For the iM you NEED weight on the stick. 3-5lbs to start out or you will not recruit the correct musculature. Just add the weight and move the arms out as far as needed to achieve full ROM. Also your hands are UPSIDE DOWN .

4c: For the wrist stuff, as was mentioned by others the FKP and WP are both wrists down one at a time, then back up one at a time. Also keep in mind to reverse the starting hand each rep (check the demo vids again). The wrist rocks look ok, the FTP you can open your fingers a little and bend them slightly (bent backwards) as you want the weight distributed along the first 3 fingers, not just the longest...again check the demo vid.