Handstand-Protocol #4 – Hello true Balance

InBody, Handstand, Movement
Scroll

This week two amazing things have been discovered: On Monday the Loch Ness Monster was finally caught on camrea (hard to see, but look closely to the right). And on tuesday I finally found „true balance“ while standing on one arm. Coincidence? I think not.

Unfortunately I hurt my knee a day later and since then couldn’t find the correct position again. But I remember how effortless it felt and I’m sure I will find it again more often from now on.

Training-Routine

This week I focused heavily on 1-finger holds.

  • Handstand: Heavy focus on one arm holds (5 Finger / 1 Finger).
    • Workload: 40 sets
    • Goal #1: Eliminate all movement, while in this position.
    • Goal #2: Develop calm breathing, while in this position.
    • Goal #3: Get used to entering/exiting with a Press Up / Press Down.
    • Goal #4: Get used to lifting the supporting hand up, not out.
    • Goal #5: Keep the hip locked correctly on both sides.
    • Hints: Shoulder and head should be one unit. Pull stomach in for additional stability.
  • Weight-Lifting: Exercises with pulling motions (rowing, pulldown, front lever)
    • Workload: not yet specified
    • Goal #1: Learn the Front Lever
  • Other: Yoga and other classes are welcome, if enough energy is left

  • Handstand: Heavy focus on one arm holds (5 Finger / 1 Finger).
    • Workload: 40 sets
    • Goal #1: Eliminate all movement, while in this position.
    • Goal #2: Develop calm breathing, while in this position.
    • Goal #3: Get used to entering/exiting with a Press Up / Press Down.
    • Goal #4: Get used to lifting the supporting hand up, not out.
    • Goal #5: Keep the hip locked correctly on both sides.
    • Hints: Shoulder and head should be one unit. Pull stomach in for additional stability.
  • Weight-Lifting: Exercises with pulling motions (rowing, pulldown, front lever)
    • Workload: not yet specified
    • Goal #1: Learn the Front Lever
  • Other: Yoga and other classes are welcome, if enough energy is left

  • Handstand: Heavy focus on one arm holds (5 Finger / 1 Finger).
    • Workload: 40 sets
    • Goal #1: Eliminate all movement, while in this position.
    • Goal #2: Develop calm breathing, while in this position.
    • Goal #3: Get used to entering/exiting with a Press Up / Press Down.
    • Goal #4: Get used to lifting the supporting hand up, not out.
    • Goal #5: Keep the hip locked correctly on both sides.
    • Hints: Shoulder and head should be one unit. Pull stomach in for additional stability.
  • Weight-Lifting: Exercises with pulling motions (rowing, pulldown, front lever)
    • Workload: not yet specified
    • Goal #1: Learn the Front Lever
  • Other: Yoga and other classes are welcome, if enough energy is left

  • Handstand: Less intensive workout.
    • Workload: About 20 sets
    • Goal #1: Keep the move alive, while getting some rest.
  • Weight-Lifting: Less intensive workout.
    • Workload: not yet specified
  • Other: Yoga and other classes are welcome, if enough energy is left

  • Handstand: Heavy focus on one arm holds (5 Finger / 1 Finger).
    • Workload: 40 sets
    • Goal #1: Eliminate all movement, while in this position.
    • Goal #2: Develop calm breathing, while in this position.
    • Goal #3: Get used to entering/exiting with a Press Up / Press Down.
    • Goal #4: Get used to lifting the supporting hand up, not out.
    • Goal #5: Keep the hip locked correctly on both sides.
    • Hints: Shoulder and head should be one unit. Pull stomach in for additional stability.
  • Weight-Lifting: Exercises with pulling motions (rowing, pulldown, front lever)
    • Workload: not yet specified
    • Goal #1: Learn the Front Lever
  • Other: Yoga and other classes are welcome, if enough energy is left

  • Handstand: Heavy focus on one arm holds (5 Finger / 1 Finger).
    • Workload: 40 sets
    • Goal #1: Eliminate all movement, while in this position.
    • Goal #2: Develop calm breathing, while in this position.
    • Goal #3: Get used to entering/exiting with a Press Up / Press Down.
    • Goal #4: Get used to lifting the supporting hand up, not out.
    • Goal #5: Keep the hip locked correctly on both sides.
    • Hints: Shoulder and head should be one unit. Pull stomach in for additional stability.
  • Weight-Lifting: Exercises with pulling motions (rowing, pulldown, front lever)
    • Workload: not yet specified
    • Goal #1: Learn the Front Lever
  • Other: Yoga and other classes are welcome, if enough energy is left

  • Handstand: Less intensive workout.
    • Workload: About 20 sets
    • Goal #1: Keep the move alive, while getting some rest.
  • Weight-Lifting: Less intensive workout.
    • Workload: not yet specified
  • Other: Yoga and other classes are welcome, if enough energy is left

Monday

Couldn’t do all my sets. Monday seems to be a tricky day for me. But I went to yoga class instead, which felt great

  • Running
    medium Intensity – 5 Minutes
  • Rowing
    medium Intensity – 5 Minutes
  • Cycling
    medium Intensity – 5 Minutes
  • Step
    medium Intensity – 5 Minutes
  • Mobilization
    10 Minutes
  • Stretching
    10 Minutes

  • None


Tuesday

Today was amazing! I did all my sets easily enough and thats cool. But what stood out to me was this: I think I finally found the „correct“ position, while being on one arm. I’ll have to experiment some more tomorrow, but I did some changes to my shoulder position and that made all the difference.

  • Running
    medium Intensity – 5 Minutes
  • Rowing
    medium Intensity – 5 Minutes
  • Step
    medium Intensity – 5 Minutes
  • Mobilization
    10 Minutes
  • Stretching
    10 Minutes

  • Seated Cable Row
  • Seated Lat Pulldown
  • Hyperextensions
  • TRX
  • Pullups


Wednsday

Damn, I hurt my knee today. I either did a completely wrong movement or this is my body telling me to take a break. Apart from that I decided to focus my warmup on fixing my anterior pelvic tilt, which in turn means strengthening my glutes and stretching my hip flexors. A lot.

  • Cycling
    medium Intensity – 5 Minutes
  • Step
    medium Intensity – 15 Minutes
  • Mobilization
    10 Minutes
  • Stretching
    10 Minutes

  • Seated Cable Pull
  • Seated Lat Pulldown


Thursday

Took a whole day off. In part because of my knee, but also because I just wanted to enjoy the sun.

  • None

  • None

  • None

  • None


Friday

Back at it after a full day of rest. Couldn’t completely do my Sets, but felt some improvements on one arm. Overall a good day.

  • Cycling
    medium Intensity – 5 Minutes
  • Step
    medium Intensity – 15 Minutes
  • Mobilization
    10 Minutes
  • Stretching
    10 Minutes

  • Seated Cable Row
  • Seated Lat Pulldown


Saturday

Had to fight a little to get through my Sets.

  • Cycling
    medium Intensity – 5 Minutes
  • Step
    medium Intensity – 15 Minutes
  • Mobilization
    10 Minutes
  • Stretching
    10 Minutes

  • Seated Cable Row
  • Seated Lat Pulldown
  • Gymnast Dips
  • Biceps Curl


Body-State

Shoulder: No pain.

Neck: No pain.

Lower Back: No pain. Yay!

Knee: Twisted my knee during crossfit class. Wow, that hurt. Took thursday off completely because of that. This made me think about the important of rest-days. And what good rest actually looks like. If there’s something like „quality of sleep“, there must also be something like „quality of rest“. I think I want to experiment with that.

Nutrition

I ate quite good. And I enjoyed doing so! Finding joy in what and how I eat makes me happy, because that was lost to me for a long time. Eating random stuff because of stirred emotions or sheer boredom. Always too much. Always without a real outlet for all that energy. I remember those times all too well.

But now I’m moving again. Really moving. My body actually wants and needs the food. What’s interesting is that I’m rediscovering hunger. After a long day of moving I come home and am just freaking hungry! Writing this as if it was some great insight feels a bit strange, but to me it is. It feels like I’ve opened a door that I kept closed for no real reason. And behind it I found something ancient and real: When I’m hungry I eat.

Thoughts & Insights

Greetings Ladies and Gentlemen, please fasten your seatbelts.
You will now witness me ranting for at least five minutes.

Rant #1: Life is Movement – Does this scare you?

Life is movement. You’ve probably heard this before. Right? Chances are you where not too impressed by these words. Right? I can’t blame you – they do sound like a pretty bad catchphrase for running-shoes. But let me rephrase these words a bit:

When there’s no Movement, there is no life.

That is so important I’ll write it again:
When there’s no Movement, there is no life.

Does that scare you? No? Maybe it should. It sure scares me.
Not convinced? Okay, let’s do an experiement.

The Experiment:
Take your right arm and put it in a cast. No movement possible. After six months you take it off. What do you find? The first thing you’ll probably notice is the smell. Then the pale white, greyish skincolor. Then the withered muscles and decaying tissue. An on top of that you’ll feel the changes that you can’t see: bone-atrophy, arthritis, inflammations. Eventuelly you will find rot, decay and death.

But who would do that, right?
This has no connection to you, right?

Wrong.

Chances are you are already doing just that.
And to the most important part of your body: Your spine.

Sitting all day is pretty much the same to your spine as that cast is to your arm. Only since you move some minimal amount you don’t notice anything, because it happens much more slowly. Normally around the age of 30 or 35 you’re beginning to see the effects of this. And by the time you’re fourty, it’s already controlling your life.

Some of my friends use medication to silence the signals their bodies send them. That baffles me. That’s like stopping a child from crying by pressing a pillow to it’s head. And for what purpose exactely? To stay in that job you don’t like anyway? What insanity.

Rant #2: The insane Society – Are you part of it?

So many of my friends spend 8 hours a day in jobs they absolutely hate. Sitting endlessly. Unmoving. Slowly killing themselves. For what reason exactly? Money? Money for what?

I think Alan Watts said this best:

Forget the money. Because if you say that getting the money is the most important thing, you will spend your life completely wasting your time. You’ll be doing things you don’t like doing in order to go on living — that is, to go on doing things you don’t like doing. Which is stupid. (Audio-Version)

I’m not rich.
But I have enough.
And enough is as good as a feast.

Okay, now what? I will spare you the basic leave-your-job-it’s-great-talk. You’ve probably heard it before anyway: „Leave your job. Do your own thing. It’s so great!“. There are exceptions, but every time I hear this version of it, the more I feel like there’s something profoundly phony around it. Just leave your job and everything will be easy and fun? Really?

I’m doing that. And it’s not always easy. Nor is it always fun. It is just not. Sometimes it just sucks. But you know what? Maybe that’s just right. Because I want both ups and downs. I want grit. But apart from that I get one important thing back: My responsibility.

I’m responsible for my life again. Not my boss, not the company I work for. I am.

Rant #3 – Taking Responsibility – Do you?

Like with our carreers, most people do that for their bodies too. They hand over the responsibility to a doctor.

Sure, having a good doctor can be of tremendous help to your wellbeing. But think about what being responasable actually means: You are „response-able“. You are „able to respond“. Isn’t that awesome? Isn’t that something worth chasing?

Will you know as much as a professional physiotherapist? Probably not. But you can at least get the basics down.

And the basics are this:
If you stop moving something it becomes rigid. And what is rigid will crack. And what is cracked will break.

So take responsibility for your body. And that always starts with education. With experimentation. With practice.

Results

Balancing one one arm with 1 Finger down felt much more solid this week. I think I’ll give it one more week of practice and then I’ll move on to full one-arm training.

Basic Positions

Straddle

Weight-Shifting

One Arm (5 Fingers / 1 Finger)

One Arm Handstand

Kommentar verfassen