Encountering the squat

[Nathan]

1 hour ago, Andrew1 said:

Re handstands, I'm really liking doing a back to wall HS with heel pulls but I am still in the process of figuring out how to properly do chest to wall toe pulls.

Our friend Emmet: https://www.youtube.com/watch?v=J9-7QXCsPL0

1 hour ago, Andrew1 said:

(1) Based on the attached photo, is it too soon for me to be working safely on an elevated bridge?

Your back bending is all happening in the lumbar, which is not what you want. You might need to elevate the feet more, or your body might just need to figure out what to do. Once again, our friend Emmet to the rescue:

Scapular control in the Box Bridge
Emmet's Blackboard: Building the bridge

1 hour ago, Andrew1 said:

(2) Which passive back bend is ideal (for those like me without a baby whale) - lying on a foam roller or lying on a piano stool with a rolled up towel on it... or something else?

Whichever one you'll do consistently!

[MarkusO]

8 hours ago, Andrew1 said:

Based on the attached photo, is it too soon for me to be working safely on an elevated bridge?

How does it feel? This is mostly for you to judge. If you start with this much elevation it's fine I would say, but you cropped the hips so we cannot see how your hip flexors are doing 🥲. Be cautious with the lower back though, as @Nathan already mentioned. The main problem with high supports is getting into the starting position but it seems like you managed that well. Regarding passive back bends, the foam rollers probably won't be high enough. You can put something underneath it though. You can use some kind of box or one of these aerobic steps, for example. It's also helpful to have something to hold on to with your hands, to pull yourself deeper into the stretch.

[Kit_L]

22 hours ago, Andrew1 said:

Based on the attached photo, is it too soon for me to be working safely on an elevated bridge?

Yes; there's no extension in your thoracic spine yet (see how all the bend is in the lumbar spine?). Re. baby whale: any firm curved surface will do. And siege the hip flexors—their lack of length is what is bending your lower back sharply. Keep going with the Box bridge (that's what we call this version of the bridge) and use your legs to gently push your shoulders (eventually) over your hands while you try as hard as you can to fully straighten your arms. You will feel this intensely in your lats. Great work.

[Andrew1]

Thanks for all the input! My lifestyle has drastically changed recently, so those changes have taken priority over these fantastic dialogues, but alas, the blog continues.

On 3/1/2022 at 12:55 PM, Nathan said:

Whichever one you'll do consistently!

Agreed. I've been doing passive back bends on a foam roller elevated by a cushion - thanks @MarkusO for the suggestion. However, a new contender has entered and dominated the seen! The 'yoga wheel' has taken it out for me. I came across it when looking at one of Yuri Marmerstein's videos on the topic. 

On 3/1/2022 at 12:55 PM, Nathan said:

Our friend Emmet: https://www.youtube.com/watch?v=J9-7QXCsPL0

I've watched this video and attempted the movement multiple times and the drill isn't connecting for me yet. It may be time to film myself for self-awareness.

[Kit_L]

On 3/12/2022 at 7:42 PM, Andrew1 said:

I've watched this video and attempted the movement multiple times and the drill isn't connecting for me yet. It may be time film myself for self-awareness.

Unless you have excellent proprioception, it's likely that you'll need someone to use tactile cues to show you where the ideal position is. Elise (the model) is in perfect alignment on the wall, and her spine is perfectly straight. If you compare that wall alignment with her standing alignment, you'll see that she has tucked her tail (flattened the lumbar curve); lifted her sternum (so flattening thoracic spine) and opened her shoulders (so arms are aligned with her spine). This is the "stacked" position Emmet refers to. If you don't know with certainty where this shape is in your body, you'll need someone to cue you, especially when upside down.

An alternative drill is to lie face-down on the floor, with arms extended overhead in the HS position. Tuck your tail so you can feel tour tummy being pulled away from the floor; and press your arms away from you in the plane of the floor, and then try to lift them away from the floor. This will show you whether you have the flexibility (in hip flexors and lats) to get into a properly stacked position.

[Andrew1]

On 3/14/2022 at 12:06 PM, Kit_L said:

This is the "stacked" position Emmet refers to. If you don't know with certainty where this shape is in your body, you'll need someone to cue you, especially when upside down.

I see. I definitely cannot perfectly "stack" myself but I think I can be stacked enough for the drill to work. But to be honest, I am yet to properly understand where I'm supposed to be directing my attention after my toes come off the wall.

On 3/14/2022 at 12:06 PM, Kit_L said:

An alternative drill is to lie face-down on the floor, with arms extended overhead in the HS position. Tuck your tail so you can feel tour tummy being pulled away from the floor; and press your arms away from you in the plane of the floor, and then try to lift them away from the floor. This will show you whether you have the flexibility (in hip flexors and lats) to get into a properly stacked position.

Thanks @Kit_L I'll give that drill a go.

On 3/12/2022 at 9:42 PM, Andrew1 said:

the drill isn't connecting for me yet.

Somewhat ironically, shortly after I wrote this, I tried the toe pulls again and I think I'm doing it! NB: I may remove the video after a week.

 

[Rik]

Looks good! Get a bit more of your weight further forward, so your toes float off on their own accord rather than having to push off with the toes. Here's a vid of me from 7 years ago which might help to give you another data point link

Have you tried the scissoring variation?

[Kit_L]

Rik, can you check that link, please; my browser says it's marked private. 

And @Andrew1: tuck your tail harder, and think about reaching your feet towards the ceiling; this will help. Looks good; you wrote:

14 hours ago, Andrew1 said:

But to be honest, I am yet to properly understand where I'm supposed to be directing my attention after my toes come off the wall.

Now it's all about learning how to balance and hold the balance in the HS! And Yuri, the meister, will tell you there's no such thing as being completely still in a good handstand – just that you move less and less the more experience you get and the better you can feel the floor through your hands and the alignment in your body.

[Andrew1]

18 hours ago, Rik said:

Have you tried the scissoring variation?

Not recently. Did you find it particularly helpful?

11 hours ago, Kit_L said:

And @Andrew1: tuck your tail harder, and think about reaching your feet towards the ceiling; this will help.

Thanks! Will do.

11 hours ago, Kit_L said:

Now it's all about learning how to balance and hold the balance in the HS!

Yessssss. I'm so keen for that moment.

[Jason]

+1 for @Rik suggestion to split the legs. My coach calls it "stag legs". You move the leading leg (the one that comes off the wall) further and further from the wall until you feel the other leg just float free. Don't push off the wall at all. Just slowly bring that leading leg further and further past your midline until you're balanced. In the beginning you may not be able to maintain the balance for long but keep at it and it will get better. I went through the same process. Consistent practice is key. 

Nice work getting this far!

[Kit_L]

And further to this excellent advice, keep tension in both legs, as well as the body: this will help you to feel that you are using that glute to move the leg away from the wall. Use each leg in turn to feel this. 

[Andrew1]

I'm getting A LOT from all the feedback. Nothing short of insight for me.

I'm now rethinking how best to communicate my encounters. I'm leaning towards sharing a video every 2-4 weeks of something that I'd like feedback on, has progressed, or simply an update; alongside some written summaries of the week. 

Stretching

• Passive back bends are on the daily.
• Recent stretches have been solo hip flexor and wall calf stretching.

Other reflections

• The first change I've noticed from a more sedentary lifestyle has been tighter calves.
• In theory, I'd like to start doing 3 sets per session for a couple stretches.
• Bouldering twice per week is my sweet spot; progressing nicely.
• Walking on a handrail is getting a lot easier. Next progression is squatting downwards.
• I have concluded Alexander Technique lessons for the foreseeable future. The main things I found valuable gained were:
  • Realising my head was habitually being held in a backward tilted position.
  • Realising I habitually pull my head forward when I want to shout.
  • Learning mental cues that reduce unnecessary tension.

[Andrew1]

Handstand and elevated bridge update:

 

 

[Nathan]

Elevated bridge looks much better! Try to think about pushing the chest forward. If you have someone that can assist you, have them touch your thoracic spine between the shoulder blades to give you a tactile cue, and then push the chest forward from there. You can use the legs to assist by pushing against the chair.

[Andrew1]

Cheers @Nathan! I'll keep those cues in mind next time.

Today in the backbend, my abs felt particularly stretched and slightly sensitive so I didn't push as hard into it as I feel I could have. I assume the increase in thoracic mobility from passive back bends has exposed my abs to a new stretch. I'd be keen to hear any favourite approaches people take to this

For some context, I'm doing the elevated/box bridge once per week at the moment as a way of measuring progress.

[Kit_L]

14 hours ago, Andrew1 said:

I assume the increase in thoracic mobility from passive back bends has exposed my abs to a new stretch. I'd be keen to hear any favourite approaches people take to this

100% accurate; when I was doing lots of these, an ab stretch was all I felt. I recommend straightening your arms fully before trying to straighten your legs more (to move your chest over your hands); you'll feel more stretch in the lats this way.

And the solution to the "particularly stretched and slightly sensitive" aspect is rest! For most people, moving into a new ROM will leave you a bit (or very) sore; rest will be needed. When that particular ROM is your usual/normal for you movement, there will be no soreness and you can do the movement as often as you want (as it won't be a stretch then; it will simply be your normal ROM).

[MaRo]

I like to thank you all for this thread! I am reading it sliently and I am learning a lot from it - just wanted to mention that.