Broomstick pass-thru stretch and wrists

[KAgantua]

I have really inflexible shoulders and trying to do something about that.

Broomstick stretch is about 5 feet(!) Wide but when I get behind my head it hurts my wrists as it's too wide.

Anyone know what I'm talking about and have any tips?

[Animal]

KAgantua said:

I have really inflexible shoulders and trying to do something about that.

Broomstick stretch is about 5 feet(!) Wide but when I get behind my head it hurts my wrists as it's too wide.

Anyone know what I'm talking about and have any tips?

Use a band instead?

[Hammersia]

Need a bit more info

In what sense do you have inflexible shoulders, what are you trying to do with them?

As in, is it your posture you're worried about, or is it for a sport, or is there an impingement causing pain?


Shoulders are very easy to damage, obviously don't do any stretches without warming up your core (five minute jog etc) first.

[KAgantua]

Yeah I have very low mobilty shoulders. Im trying to get to a handstand ideally.

A resistance band works but doesnt track progress. Im thinking maybe a fixed rope.

[Slagathore]

Have you seen a Physio or sports therapist?

Lots of shoulder issues come from posture and and other areas, so might be worth getting checked out before trying anything different/new to make sure you're doing the right things and not potentially making it worse.

[Nick_13]

Shoulders are tricky…

Very rarely is it an issue at the shoulder itself but an issue elsewhere in the chain having a knock on effect…

Forcing your shoulders into positions they don’t want to be in without addressing the real cause could be troublesome.

Without being boring and technical or talking outside of my remit it is typically the relationship between ribcage and pelvis.

I would look on YouTube at some T-Spine mobility work to do alongside anything with your shoulders….

Conor Harris does some decent videos as do the guys at Prehab

[Belle427]

There are some good thoracic spine exercises on you tube I'm currently going through.
P rehab channel is pretty good.

[DrEMa]

Nick_13 said:

Shoulders are tricky…

Very rarely is it an issue at the shoulder itself but an issue elsewhere in the chain having a knock on effect…

Forcing your shoulders into positions they don’t want to be in without addressing the real cause could be troublesome.

Without being boring and technical or talking outside of my remit it is typically the relationship between ribcage and pelvis.

I would look on YouTube at some T-Spine mobility work to do alongside anything with your shoulders….

Conor Harris does some decent videos as do the guys at Prehab

This, much better to take a holistic view. I'd also suggest guys like Gary Ward and David Gray rehab.

[popeyewhite]

DrEMa said:

Nick_13 said:

Shoulders are tricky…

Very rarely is it an issue at the shoulder itself but an issue elsewhere in the chain having a knock on effect…

Forcing your shoulders into positions they don’t want to be in without addressing the real cause could be troublesome.

Without being boring and technical or talking outside of my remit it is typically the relationship between ribcage and pelvis.

I would look on YouTube at some T-Spine mobility work to do alongside anything with your shoulders….

Conor Harris does some decent videos as do the guys at Prehab

This, much better to take a holistic view. I'd also suggest guys like Gary Ward and David Gray rehab.

Read the OP properly, the author wishes to continue on to learn to handstand. To do this he needs shoulder mobility and core strength. There are many clips on YouTube from handstand practitioners showing useful and safe stretches.

Yes I can handstand, and yes I practice a fair bit of shoulder mobility so I have an idea of what's involved.

[Hammersia]

Not really understanding the handstand thing - is this without support? A gymnastics thing to do cartwheels? Genuinely wondering what the reason to learn to handstand is.

[popeyewhite]

Hammersia said:

Not really understanding the handstand thing - is this without support? A gymnastics thing to do cartwheels? Genuinely wondering what the reason to learn to handstand is.

It's an advanced bodyweight (calisthenics) skill in its own right. Unlike weightlifting where moving an object through space multiple times with only a little balance is involved, handstands - supported or not - require huge shoulder girdle strength with correct total body form and balance.

[DrEMa]

popeyewhite said:

Read the OP properly, the author wishes to continue on to learn to handstand. To do this he needs shoulder mobility and core strength. There are many clips on YouTube from handstand practitioners showing useful and safe stretches.

Yes I can handstand, and yes I practice a fair bit of shoulder mobility so I have an idea of what's involved.

I read the op properly, I also treat people for imbalances and issues with joint movement on a daily basis so I have an idea in what's involved with getting a shoulder moving in a healthy and sustainable way. That aside, without a proper assessment everything is just a guess.

[popeyewhite]

DrEMa said:

popeyewhite said:

Read the OP properly, the author wishes to continue on to learn to handstand. To do this he needs shoulder mobility and core strength. There are many clips on YouTube from handstand practitioners showing useful and safe stretches.

Yes I can handstand, and yes I practice a fair bit of shoulder mobility so I have an idea of what's involved.

I read the op properly, I also treat people for imbalances and issues with joint movement on a daily basis so I have an idea in what's involved with getting a shoulder moving in a healthy and sustainable way. That aside, without a proper assessment everything is just a guess.

There is no guessing involved. The OP isn't injured, just feels he is slightly inflexible because he struggles with a strict rotation exercise known as a dislocation. The exercise isn't necessary for 'normal' and healthy shoulder movement. Plenty of other options to work overhead flexibility and external rotation without compromising his wrists.

[Hammersia]

I just think this all sounds like a terrible idea to be honest all sorts of bad accidents are possible from trying to do handstands I can't see that the benefits in any sense outweigh the risks. I'm guessing this comes from an influencer trying to demonstrate extremes.
There's a million beneficial body weight calisthenetics stretching type exercises way less hazardous than this one.

[popeyewhite]

Hammersia said:

I just think this all sounds like a terrible idea to be honest all sorts of bad accidents are possible from trying to do handstands I can't see that the benefits in any sense outweigh the risks. I'm guessing this comes from an influencer trying to demonstrate extremes.
There's a million beneficial body weight calisthenetics stretching type exercises way less hazardous than this one.

'Calisthenics' is strength training using your bodyweight. It is not stretching. Handstands are not 'extremes', though perhaps if you think they are you could write a discouraging letter to the GB Olympic Gymnastics Team, warning them of the danger.

[Hammersia]

popeyewhite said:

Hammersia said:

I just think this all sounds like a terrible idea to be honest all sorts of bad accidents are possible from trying to do handstands I can't see that the benefits in any sense outweigh the risks. I'm guessing this comes from an influencer trying to demonstrate extremes.
There's a million beneficial body weight calisthenetics stretching type exercises way less hazardous than this one.

'Calisthenics' is strength training using your bodyweight. It is not stretching. Handstands are not 'extremes', though perhaps if you think they are you could write a discouraging letter to the GB Olympic Gymnastics Team, warning them of the danger.

Yes, I know what it is, I was obviously talking about general body exercises without equipment, I could have added the words yoga or zumba for example.
I've watched a lot of gymnastics training and there is always a coach / spotter on hand making sure the movements are learned as safely as possible.

Comparing this to GB Olympic gymnasts???? What next, fire breathing for beginners?

[mcelliott]

Dead hangs and swimming helped my shoulder health massively

[popeyewhite]

Hammersia said:

Yes, I know what it is, I was obviously talking about general body exercises without equipment, I could have added the words yoga or zumba for example.
I've watched a lot of gymnastics training and there is always a coach / spotter on hand making sure the movements are learned as safely as possible.

Comparing this to GB Olympic gymnasts???? What next, fire breathing for beginners?

Bodyweight training is not the equivalent of fire breathing. You can start with press ups and move to more advanced versions (ie feet raised on a chair). There are protocols known as 'progressions' that an individual moves to once they have mastered an easier move. I don't really think you've grasped the concept of calisthenics, or really progressive physical training if I'm honest.

[KAgantua]

Jesus, this thread. Sorry about that guys

I had a shoulder op (Cuff repair) a year ago, so trying to increase my mobility up there.

For the broomstick thing, I used a rope in the end, does not stretch (So i can track progress which I am making) but allows the wrists to flex at max range.

I have also started dead hangs and can already feel a bit of benefit. Goal is to increase my shoulder mobility, along with my wrists

The handstand thing seems to be more of a mindfk thing (Being upsdie down!!) than any particular lack of strength/ flexibility (Though it is not helping)

Thanks guys

[Animal]

Just a thought (and sorry if you've already addressed this), but are you working on progressions towards handstands, such as walking your feet up the wall and progressing towards being fully vertical?