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Hi Kit and fellow members, For the past year I have put my handstand training on hold because I wanted to address some foundational issues. Firstly my thoracic spine is rather tight and I struggle with overhead mobility. This is not a major issue and it would probably improve with handstand holds against the wall to help open up my shoulders. The second (and more significant) issue is that I occasionally get a pinching feeling in my upper left trap. I am quite conscious of my traps feeling tight and have eliminated all weight lifting since the start of the year to help overcome the issue. Unfortunately when I try to do a handstand hold against the wall, it feels ok at first, but after a second or third attempt, I feel a pinching pain. It's at this time that I stop because I don't want to aggravate it any further. I have actually stopped dong any handstand holds against the wall because I don't want to make the injury any worse. In my day-to-day life I work on the computer. I use a saddle chair with a sit/stand desk. I vary my day between sitting and standing to help prevent being in one position for too long. I am surprise that my left trap has the issue because I am right handed and if anything, would expect that my 'mouse hand' would be causing issues on the right side - but that is not the case. I don't typically feel the pain, but I do feel that my shoulders are quite tense. My instagram account (@JasonFitDad) is probably the best way to get an idea of my posture. At the moment I am not too fussed with my training routine because I want to make sure that I address any issues in my body to prevent them getting worse from bad form. I know there are a lot of very knowledgeable people within this community. If anyone can offer some advice / suggested exercises it would be much appreciated. Kind Regards, Jason

Hi everyone, I am currently experiencing fairly significant discomfort and muscle tightness in my mid thoracic spine and shoulder, rotator cuff and QL on the left side (lats/traps) which I am working on with the help of various ST stretches especially forward and backward bends, the neck series, spinal rotation and QL stretches. I also have a set of anti-gravity boots and bar and gymnastic bars coming and am working on creating a better fit "baby whale" (barrel to back bend over) as I find it really hard to hit the right spot. Today I discovered that if I clench my glutes really hard then the pain relieves immediately. As soon as I relax it comes back. Like turning on and off a button. Amazing! Further observation revealed that clenching my bum makes my pelvis tip up, reduces the curve in my lumbar spine and makes my shoulders drop back and down a little and my upper back muscles relax. Even more amazing! Fortunately I stand with my back to the wall in a corner at work and I have a fully adjustable standing desk so I can do this without looking too odd. Now I am wondering if perhaps as well as stretching my back I should focus on strengthening my bum (and loosening hip flexors?) If I clench my glutes too much, will I strain or over tighten other areas? Is it possible to strengthen/activate my glutes enough that I can achieve this posture naturally without such intense effort (which I can't keep up constantly - either I get tired or distracted). Finally, I am rather curious, can anyone shed any light on why this is happening? I understand glute strength/activation and pelvis position impact posture and when used correctly reduce back strain, but I thought this would occur over time. I'm surprised by the on/off (like a switch!) effect this is having on my pain. By the way, a Physio, chiropractor, osteopath and GP have all advised the back pain is from muscle tension (described as "like rope" and "like reinforcing rods") caused by typing/desk work and my rotator cuff being strained as my shoulders roll forward a bit like "wings." I don't have a specific injury, more like constant throb and tightness. I also have a patch around dinner plate sized on my thoracic spine, left side, where the skin feels "frozen" or numb to touch (like how hands feel on a very cold day without gloves and fingertips lose sensation). Thank you! Sorry my profile is "faceless" for now, pics on my phone are all too large to upload. I look forward to making my way through all of the excellent info on the threads (I have begun, but there is much to read and experiment with) and getting to know you all better, virtually. Ngaire