Two women doing handstands using balance addicts handstand blocks

15 Handstand Benefits: Why you should do them daily.

Written by: Balance Addicts

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Time to read 6 min

Why Are Handstand Benefits So Important?

Handstands are not just a display of physical prowess; they are a holistic exercise that benefits the entire body and mind. Practicing handstands daily can enhance your core strength, improve balance, and boost mental health, among other advantages. 


Whether you are a seasoned handstand practitioner or just starting, incorporating handstands and the related exercises into your routine can lead to numerous handstand benefits.

In this article we'll share with you the top 15 reasons to start training handstands today.

15 Handstand Benefits For Everyone To Enjoy

1. Core Strength And Stability

One of the primary handstand benefits is the development of a strong core. 


When you perform a handstand, your core muscles, including the abdominal muscles and hip flexors, must engage to maintain balance and stability. 


This engagement helps build a strong core, which is essential for good balance and proper alignment in everyday life.

Man doing one-handed handstand on blocks

2. Shoulder Strength And Stability

Handstands are a fantastic way to build upper body strength, particularly in the shoulders, upper arms, and upper back.


Holding the entire body weight on your hands requires significant shoulder strength. 


Regular handstands can lead to increased shoulder stability, which is crucial for many other physical activities and strength training exercises.

woman in gym doing handstand

Must haves for beginners

3. Improved Balance And Coordination

Freestanding handstands require full control and small adjustments to maintain the handstand position. 


This continuous need for balance enhances your body awareness and balancing abilities. The practice of holding a straight line with your body upside down improves your overall coordination, which can translate to better performance in daily activities and other sports.


Role & Benefits: Handstands are a balance challenge.

  • Strengthens the core.
  • Cultivates focus.
  • Nurtures mental and physical equilibrium.
woman in a gym doing an elevated handstand with assistance

Handstand Benefits - Some Pros & Cons

Pros:

  • Foundation Builder: Helps to set the right posture for many other poses.
  • Awareness Enhancer: Cultivates mindfulness, particularly about posture and alignment.
  • Foot Strengthener: Engages the muscles in the feet, building strength.

Cons:

  • Subtle: Some may find it too basic or underestimate its importance.
  • Balance: Those with balance issues may find it challenging initially.

4. Mental Health Benefits

The inverted position of a handstand has a positive impact on mental health. 

Being upside down increases blood circulation to the brain, which can enhance brain function and provide a mood boost. 


Additionally, the physical challenge of a handstand can help reduce the production of the stress hormone cortisol, thereby alleviating minor depression and anxiety. Handstand benefits don't get more powerful than this!

  • Strengthens the arms and legs.
  • Enhances core strength
  • Energizes the body
man wearing all black doing a handstand on paralette bars

5. Bone Health And Density

Handstands are a weight-bearing exercise, which means they help improve bone health and bone density. 


Supporting the weight of your body on your hands places stress on your bones, encouraging them to grow stronger.


This is particularly beneficial for preventing osteoporosis and maintaining strong bones as you age.

6. Enhanced Flexibility And Range Of Motion

man in the beginning phase of pushing off for an elevated handstand

To perform a successful handstand, you need a good range of motion in your shoulders, wrists, and hip flexors.


Regular handstand practice helps improve wrist mobility and flexibility in these key muscle groups. 


This increased flexibility can aid in other exercises and movements, promoting overall physical health.

7. Core Muscle Engagement

Holding a handstand requires the engagement of various core muscles, including the inner thigh muscles and lower back. 


This engagement helps tone these muscles and improves their strength and endurance. A strong core is vital in maintaining good posture and preventing lower back pain.

"This kind of thing -- a spontaneous handstand--isn't something a disembodied cool blue soul can do, but a human being can do it. We have hands; we can stand on them if we want to. "

Elizabeth Gilbert

8. Improved Blood Circulation

The upside-down nature of a handstand promotes normal blood flow and can have a revitalising effect on the body.


The extra blood flow to the brain can improve cognitive function and provide a refreshing change from the usual upright position.


This inversion can also benefit the endocrine system, including the thyroid gland and adrenal glands, by stimulating hormone production.

two women in a yoga studio
image from pexels.com

9. Better Body Awareness And Alignment

Practising handstands requires a keen sense of body awareness and proper form.


Furthermore, it improves spatial awareness and helps you feel more in tune with your body

Achieving proper alignment in a handstand helps you become more aware of your body's positioning and movement. 


This can benefit your posture and movement patterns in everyday life, reducing the risk of injury.

10. Cardiovascular And Respitory Benefits

Holding a handstand increases your heart rate and challenges your cardiovascular system.


This can improve your cardiovascular health and endurance. 


Additionally, the inverted position can enhance your respiratory function by encouraging deep, controlled breathing.

11. Digestive Health

Handstands can also benefit the digestive system by stimulating the organs and improving digestion


The inversion can help relieve constipation and promote overall digestive health.

green kale smoothie in a glass bottle
image from pexels.com

12. Endocrine System Stimulation

The increased blood flow to the brain during a handstand can stimulate the pituitary gland and other parts of the endocrine system. 


This can help regulate hormone production and improve overall health and well-being.

woman stretching on the floor, holding handstand blocks

13. Physical And Mental Resilience

Handstands require both physical and mental resilience. 


The practice of maintaining a handstand position for long periods can build physical endurance and mental fortitude. 


Overcoming the challenge of a handstand can boost your confidence and sense of accomplishment.

Check out our YouTube channel for more handstand benefits!

14. Adaptability And Progression

There are different ways to practise handstands, allowing for continuous progression and adaptability. 


Starting with wall-facing handstands and progressing to freestanding handstands can help you build the necessary strength and balance.


Handstand progressions, such as pike holds and handstand push-ups, offer varied challenges to keep your practice engaging and effective.

15. Yoga Handstands

In yoga, the handstand is known as Adho Mukha Vrksasana. 


This yoga pose is a great way to integrate the benefits of handstands into your yoga practice. 


The combination of strength, balance, and flexibility required for this pose can enhance your overall yoga practice.

man doing elevated handstand

6 Practical Tips For Handstand Training

To recap the handstand benefits, it's essential to practise regularly and with proper form. Here are some tips for effective handstand training:

  1.  Warm-Up:  Start with a thorough warm-up, including exercises that target the wrists, shoulders, and core muscles. This prepares your body for the demands of a handstand.

  1. Progress Gradually: Begin with wall-facing handstands or supported handstands if you're a beginner. Gradually progress to freestanding handstands as your strength and balance improve.

  1. Focus on Alignment:  Ensure your body forms a straight line from your hands to your feet. This proper alignment is crucial for maintaining balance and preventing injury.

  1. Engage the Core:  Keep your core muscles engaged throughout the handstand to maintain stability and control.

  1. Practice Regularly:  Consistency is key. Aim to practice handstands daily, even if it's just for a few minutes. Regular practice helps build muscle memory and improves your handstand skills over time.

  1.  Seek Guidance:  If you're new to handstands, consider working with a physical therapist or experienced instructor to learn proper form and technique. We can certainly recommend an online coach that can help you unlock these handstand benefits. Just email us or drop us a DM on social and we'll put you in touch.


3 Common Challenges And Solutions

1 Wrist Pain:

Ensure you have good wrist mobility and strength. Perform wrist stretches and strengthening exercises to prevent pain and discomfort.

2 Fear of Falling:

Practice against a wall or use a spotter until you gain confidence. Falling is part of the learning process, and using a safe environment can help alleviate fear.

3 Lack of Balance:

Focus on small adjustments and engaging your core muscles to maintain balance. Practice regularly to improve your balancing abilities.

Get in touch with us to let us know how these handstand benefits are changing your life!

Long Term Handstand Benefits

Incorporating handstands into your daily routine offers long-term benefits for your physical and mental health. Over time, you'll notice improvements in upper body strength, core stability, flexibility, and overall fitness. 


The mental challenge of handstands can also enhance your resilience and boost your mood.

Handstand Benefits - The Bottom Line

Handstands are a versatile and beneficial exercise that can transform your fitness routine. The combination of strength, balance, flexibility, and mental fortitude required for a handstand makes it a comprehensive workout for the whole body. 


By practising handstands daily, you can enjoy the numerous physical and mental health benefits, from improved core strength and shoulder stability to enhanced mood and cognitive function. 


Whether you're a beginner or an experienced practitioner, handstands are a great way to challenge yourself and achieve a higher level of fitness and well-being.

"Balance is not something you find, it’s something you create."