Prehab and Rehab Routine for Handstand Practitioners: Embracing Injury Prevention and Management
Injuries are an undeniable part of any physical activity, including something as seemingly benign as handstand practice. While handstands are considered to be low impact, the reality is that we sometimes overdo it, leading to an injury that can significantly interrupt our practice. More often than not, we tend to overlook minor issues until they become more severe and demand a halt in our routine. This blog post delves into a regimen that I have crafted from personal experience to address injuries specific to wrist and shoulder areas, often encountered in handstands. The strategies discussed here are as useful for rehabilitation as they are for injury prevention, or prehab.
Understanding Prehab vs. Rehab
Prehabilitation (prehab) and rehabilitation (rehab) are two strategies aimed at improving strength and stability in areas prone to injury. Generally, prehab involves exercises that prevent the injury, while rehab centers around recuperating after an injury has occurred.
"The drills described are not only tailored for recovery but also for strengthening the body to withstand the rigors of handstand practices, thereby preventing potential injuries."
It's crucial to undertake these drills with a proactive mindset rather than a purely reactive one. Doing some of these drills preemptively lessens the likelihood of injury in the first instance. However, a vital caveat to remember: always consult a qualified professional to ensure that the drills are suitable for your specific physical condition.
The Essential Drills: What to Do and Watch For
In the routine shared below, the exercises are designed to target both the wrists and the shoulder scapula areas, where handstand practitioners commonly face issues. If you’re currently uninjured, these drills are excellent additions to your warm-up routine. If injured, approach them with caution and listen to your body for any signs of discomfort.
Basic Drilling Overview:
1. Wrist Focus:
Wrist injuries are common due to the pressure placed on them during handstands, especially in positions that involve extensive wrist extension.
- Palm Orientation Drills:Start with the basics:
a. Position your palms down with fingers forwards and lightly rock back and forth to test your comfort level.
b. Progress to turning your fingers inward and repeating the motion, increasing the rotation gradually.
- Finger Rotation Adjustments:
Rotating the fingers towards different angles can redistribute pressure and help find a more comfortable wrist position, potentially allowing continuation in practice post-injury.
- Weight Shifting Drills:
Practice shifting your body weight from one hand to another, focusing on the pressure points through the fingers and knuckles. This increases wrist strength and awareness.
2. Shoulder and Scapular Emphasis:
Shoulder injuries need careful load management and controlled motions to ensure safe practice.
- Scapula Push-Ups:
Start these in different positions (e.g., push-up position, on all fours) and find the variation where fatigue sets in after at least twelve repetitions.
- Controlled Elevation and Depression:
As you perform scapular movements, focus on controlling the motion and extending time under tension during the eccentric (lowering) phases of the exercises.
3. Integration and Application:
- Rotational Movements:Begin with knees close to hands to lessen load, then incrementally increase difficulty by altering hand and knee positions.
Incorporate integrated movements such as the lizard crawl regression, which emphasizes both shoulder stability and wrist flexibility.
- Band or Stick Exercises:
If accessible, use elastic bands or even a simple broomstick to perform shoulder rotations while lying face down. This helps in activating and strengthening the tiny stabilizer muscles around the shoulder.
Adapting the Intensity and Volume:
All drills should be performed with consideration to your current physical condition. Volume and intensity must be adjusted:
- Aim for higher repetitions (beyond ten reps) especially when focusing on smaller muscle groups integral to injury prevention (prehab).
- Avoid pushing through pain; the focus should be on gradual progression and adaptation.
Conclusion
Understanding and listening to your body is paramount, not just in recovering from injuries but also in preventing them. Whether you are currently rehabilitating from an injury or looking to strengthen your body to preclude future issues, the drills described are valuable additions to your handstand practice.
Always remember, maintaining an adequate level of mobility and strength in areas prone to injuries not only aids in quicker recovery but significantly enhances your ability to perform and enjoy handstand training safely and effectively.