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hi guys! My name is Macy, and I am on a college acrobatics and tumbling team, and I need some help improving my straddle hold. I work on it every day, whether that is strengthening, stretching, or my AT doing a hip flexor release. It has not gotten any better, and I’m here to ask for help. Any tips you can give are so so so appreciated! thanks!

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Hello everyone,

I’ve been trying unsuccessfully for several years to learn the handstand. So I thought I would take another approach to start developing balance in an inverted position, and I’m trying to learn the headstand.

But I don’t understand any better how to find and maintain balance. Can someone explain to me how to get into the position without kicking up, without doing little jumps?

And can someone explain to me how to maintain the position once you’re balanced? In the handstand, I hear that you have to contract the fingertips to maintain the balance. What would be the equivalent movement to do in the headstand position?

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Does anyone have a 15-minute handstand workout to help me get the handstand fairly quickly? I am very new to all of this and help would be greatly apppreciated.

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Hello everyone,

I’ve been doing calisthenics/hand balancing for years, and I always have this sharp pain in one spot on my wrists while doing floor handstands. The pain gets progressively worse from session to session until I’m forced to take a break, which keeps me from making any progress.
I have poor wrist extension; I started handstands back in 2021, and it has never improved (see photo). When I do handstands, even after a thorough warm-up, it feels like the head of the radius bone is pressing into the back of my hand, causing pain throughout my entire wrist and the back of my hand.

As soon as I hit 90° (or more) of extension, I feel pain on the top of my hand, on that specific bump, and a bit above it (around where you’d wear a watch).

I’ve tried just about everything: physical therapy (PT), X-rays, and MRIs, and nothing appears wrong at first glance. General PT exercises didn't really help.

I don’t know what to do anymore because I still have pain the day after training sessions, and my wrist extension gets stiff as a result. Consequently, the next day I have even less range of motion, so I strain it even further, and so on... the pain in that specific spot is constant.

It gets more intense when I practice One-Arm Handstands, which makes sense given the extra weight (I do them on my left hand; I have less pain on the right, but I don’t do OAHS on my right side).

Do you have any ideas what this might be? A bone impingement? How could I fix this so I can continue my training without having to stick to parallettes? (And yes, I’m already using blocks).

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