5 min daily handstand practice (follow along) - The Art of Handbalancing
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- เผยแพร่เมื่อ 29 ก.ย. 2024
- This is your 5 minute practice for all the super busy people or for those who just simply like to be efficient. 5 minutes is plenty if you do it every day! Have fun!
If you would like to know more about handstands, get a taste of high intensity handstandtraining or simply want to have more in-depth knowledge of training, have a look at my vimeo courses here:
vimeo.com/onde...
I offer online coaching for anything handstand related that you would like to learn, giving you a detailed training plan, including stretching, conditioning and handstand progressions. For more information get in touch via the contact on my website.
For more information about my work as a teacher, performer and theatre director please visit:
www.nataliereckert.com
For pretty pictures and information about workshops and performances please follow me on:
natalie_handbalancing
/ nataliehandbalancing
Amazing music by:
Adventures by A Himitsu / a-himitsu Creative Commons - Attribution 3.0 Unported- CC BY 3.0 creativecommons.... Music released by Argofox • A Himitsu - Adventures... Music provided by Audio Library • Adventures - A Himitsu...
Track 2 by ELPHNT - Repeater
/ @elphnt
Please don't injure yourself and take good care when you practice at home.
In the words of my legal disclaimer:
Please note that this video contains strenuous physical activity, strength and mobility exercises as well as full body inversions. Not every exercise is suitable for every person. You should consult your doctor before engaging in any exercise. If you feel unwell, stop immediately. Your participation is purely voluntary and in no way mandated by Natalie Reckert. You fully understand that you may injure yourself as a result of participating in this programme. Natalie Reckert cannot be made liable now or in the future for conditions that you may obtain.
She can talk in the handstand. WOW.
You know you've reached boss level when you kick the wall and continue handwalking instead of making a cut in the video.
HAHA! Thanks! I was too lazy to film the whole thing again ;)
I've been doing the shoulder exercises only at the middle of a daily walk and I'm feeling a lot more solid thank u. Although my wrists need a bit of attention. Maybe just commit to ur 30 day couch to handstand practice. Maybe I do a shorter walk and find a walk. I like getting out the house otherwise I procrastinate too much.
Sounds great :) Keep doing wrist strengthening exercises alongside the couch to handstand course of you easily get pain.
Thanks for this video! I actually pulled off a really good handstand after trying this routine. Your channel is really helping me!
Fabulous! Thank you very much for your feedback. Little steps go a long way!
Mam please trained me
Hello
thanks, I'll do it everyday,.
This was great, the fast warm-up comes in handy.
I got a question/another video suggestion. My wrists get always very stiff and it takes me like three minutes to warm them up. Is it normal, nothing to be worried about? (I train HS 5-6 days per week and stretch my HS after each session )
Is there something I'm neglecting, what are other ways of taking a care of wrists?
Thank you!!!
Hi Martin, thank you for your feedback.
So I must say that I'm not a physiotherapist and can only guess from a distance. I would say that three minutes is not a huge amount of time to warm the wrists up. Surely it would be better if they were just THERE, but me for example I always have to warm up my hips before practice for quite a bit. So it is different for everyone.
Are you saying that you are stretching your wrists after each session or just stretch in general? Do stretch your wrists and especially the thumb after each practice, just as you warm up. Also try doing nerv stretches and exercises to prevent carpal tunnel syndrome which help to loosen up the wrists.
So this is a super quick handstand practice example. But in general, take as much time to prepare as you can find.
Hope that helps
@@NatalieReckert Okay. Yeah, I was trying to say that I stretch my WRISTS after each session. But I've never heard about thumb stretching nor about the "carpal tunnel syndrome".
Thanks, now I got more things to do research on :)
Hey Martin, I just realized that now when it is cold it takes my wrists some time as well. So what I do is I sometimes wear gloves during wam up and if that does not help then Im quite simply next to a heater and I do one handstand and then I put my hands on the heater in the breaks...
@@NatalieReckert Hey Natalie. Thank you for reaching back to me. It definitely sounds interesting. But here, in Slovakia, it's really not so cold, so I don't think this is my case.
Also, it actually got much better. I took stretching even more serious and now my wrists get loosen up pretty quickly. And what's even better imo is that in the end of my session, after implementing that 60 sec break rule from you, the shoulders are the ones, who get exhausted first and not my wrists. Back then I had to stop primarily because my wrists were already tired and didn't want to push it though the pain. But now they're just fine even after 15mins of that doing that rule :)
Great to hear all that! Keep it going!
Another great insightful video thanks Natalie
Thanks a lot for your feedback :))
Thank you so much for this. I take a 60-90 min yoga class 6-7 days a week and sometimes I think I will skip inversions but I tell myself I will do a quick 10 kickups and by then I am warmed up and inevitably do tuck ups, chest to wall walks, presses, and straddle hold drills for another hour. Its been about 2 months of this rigorous focus and I have improved greatly finding balance coordination, proper alignment and strength. I do mostly with the wall in front of me even though I use it sparingly and have been incrementally moving farther from it as my confidence builds and my holds are longer. I love all your videos and have been so inspired by your instruction.
Thank you so much for your feedback! It sounds like you have found a great way to integrate handstands into your daily life! The daily practice is the most important and it always shows results over time. All the best!
Very nice
Love all your follow alongs. Have you got a routine for learning press to handstand?
Hello, thank you for following. For press tutorials please have a look at my Vimeo library vimeo.com/ondemand/handstandlibrary
You are amazing!
Thanks :)
u are very good
Thanks!
I can handbalance 10-30sec. And I got 5 minutes a day to practise. I want to get better handstand. More than 5 minutes would mean me overworking on shoulders, shoulders I use every day. So I still want to Improve handstand with light work.
Omg , show off !😏👍
:)
nice! next , how to do mexican handstand pls or tell us about many styles of handstand... handbalancing style(which is *mostly focusin on the beauty of the line&shape) , contortion style , and calisthenic style. must be interesting
Hi Romualdus, thank you for your feedback. It is true, there are so many different ways of doing handstands. I will see what I can do :)
Going gr8 Natalie, HS still against wall, but toes only lightly touching then away then touch etc.🥰
Very good progress! Well done!
Wait.. am I suppose to be able to do the open legs handstand move?? Lol
V-shape is fine ;)
Hi Natalie,
I love your content.
Thanks for this video.
I have a question. Would you also recommend to train even 5 minutes the handstand in a day even if I have trained my shoulders the day before???
The reason I'm asking is that I'm also training for the handstand push up and tent to have the shoulders muscles sore from the training. So normally, I don't train handstand that day to allow the shoulders to recover.
What do you think?
Thanks,
Hi Manuel,
It depends, I don't think there is a general rule.
I often train handstands on alternate days, so every second day, especially if I have sore muscles. But on those alternate days I try to do a different type of physical activity that is not handstands.
I don't think you need to practice handstands every day. But if you only do 5 minutes it should happen 5 times a week.
Ultimately the quality of your practice will be more important than the time you put in.
If you feel like you need to recover, I think you should listen to that.
@@NatalieReckert Thank you so much for your detailed answer.
I love to hear the opinion of a greate model of excellence like you.
Regards and see you next Saturday in your "The art of hand balancing Event" .
Thank you for this amazing video 🙏🏻
This really work, i train today in very little time becuz of busy schedule
A little step every day goes a long way. Well done and keep finding a little time every day.
@@NatalieReckert but i am really struggling with Kick up, whenever I non classic kick up i fall back ,if i hold handstand then hard to balance and very uncomfortable with wrists but i warming up wrist and With classic kick up 3 to 4 try after i hold handstand and fell comfortable and little bit control .
My question is why this happening to me i am working on handstand have 1&half year but doesn't get solid handstand,
I'm work on my core stability, shoulder strength,body alignment, lower Mobility, head position and chest in, everything but some week i hold comfortable with non classic kick up and what happens to me, i loose kick up and then balance is obviously not happen in for a so many month .
This action repeat every time when I hold, comfortable with kick up.
What should I have to do 🙏🏻
@@Palash_Das are you also working on your shoulder mobility? It sounds like you have too much momentum or not the right body alignment. Have a look at my kick up video maybe it helps th-cam.com/video/wgcR-6xJvAw/w-d-xo.html
Wonderful routine! There’s always room for even just a little bit of movement each day. Thank you!
That's exactly right :) Well done for finding the time.
@@NatalieReckert I'll do handstand exercise for gymnast
I loved this video... could you do a video on blocks/canes?
Hi Rebecca, thank you! Yes, I am planning to make one.
I'm not good at handstands at all, k can't even hold it for 30 seconds, I can hold it for 11 seconds, any ways i can hold it longer i really want to become a Handbalanceing contortionist!?
Hiya, you need to do endurance holds with or without the wall to build strength for holding handstands longer. Also work on your core strength.
@@NatalieReckert what is endurance holds!?
@@NatalieReckert and is there any trick for finding your center!?
@@taylormaltby2129 Endurance holds are when you try to hold the handstand as long as you can.
@@taylormaltby2129 Not a trick but 1. Develop more body awareness 2.practice balancing and 3. Focus on balancing with hands and shoulders rather than wit legs.
I Cant hold a handstand. I have watched over 400 videos And States consistant. For 2 months. But when i fall backwards i just fall
Hello, it sounds like you need to either work on your strength or on the balancing feedback in the handstand.
Balancing is an active process.
At the same time when you are too far back, falling is normal, the challenge is to continuously try to fight for balance until your movements get more fine tuned.
Be patient and keep trying, it is a hard skill to learn.
Have a look at this how to kick up video:
th-cam.com/video/wgcR-6xJvAw/w-d-xo.html
And my 7 week intensive course here:
vimeo.com/ondemand/handbalancing
Best wishes
@@NatalieReckert thanks! Il update you laiter
@@NatalieReckert woah 9 months ago and now I can handstsnd :).
@@deedd1440 Fantastic!
@@deedd1440 What helped you the most?
So great to see you, I just started watching you videos and try to replicate but it's very difficult but I future maybe I'm able to do thank you for this videos
Thank you :) Repetition is the key, keep going and be patient!
@@NatalieReckert i started walking forward any suggestions ??
@@mukeshpanth6405 it's a habit. Fix your hands on the floor and balance with your shoulders and fingers instead. Here's a video about how to balance th-cam.com/video/AUyfNJm3OYs/w-d-xo.html
Natalie 👍 very useful as usual. I'd appreciate if you share what you think about spine/back mobility importance for better hand balancing and ways to improve it. Thank you 🙏🙏
Hi, yes indeed that is very important! The better your thoracic spine mobility, the better your fine tuning when it comes to balancing. And shoulder opening in the first place, depends on upper back mobility, active and passive upper back mobility.
@@NatalieReckert hi! thank you, i do regularly train for better upper back mobility and it progresses. At the same time i've noticed when doing HSPress it goes super easy when lower back a kind of curve flows and the contrary when it is somewhat rigid. May yoy advice how to keep lower part of spine also mobile enough for easy flow?
Yes, indeed for the handstand press it is super important to keep a curve throughout the spine. There is the sliding exercise where you slide up from plank with toes straight to practice the curve. As one of my students beautifully described it the other day, keeping the curve in a HS press feels like sucking your stomach muscles under the ribs :)) if that makes sense to you. Also in a press, keep your ears close to your shoulders and the neck in line with the spine. That will help.
@@NatalieReckert thank you Natalie, i'll try it.