How to Do a Shoulder Stand Balance in Gymnastics
The shoulder stand may appear to be an easy stunt, due to its smooth, graceful motions. However, it requires a good deal of strength and control. When mastered, it is a useful and versatile choreographic element in any gymnastics routine.
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Instructions
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Lie flat on your back with your legs straight and toes pointed. A gymnastics mat or softly carpeted floor is necessary to protect your neck and spine.
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Bend your knees and bring them to your chest. Keep your arms on the floor and at your sides for balance.
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3
Rock back and forth a little bit until you build enough momentum to roll back onto your shoulders and lift your bottom into the air.
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4
Point your legs and toes upwards to the ceiling to create a long, straight line from your hips to your toes.
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Prop your mid-back on your hands for support until you build up your abdominals enough to sustain your weight without them, at which time you can keep your arms and hands, palms down, at your side for balance.
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6
Breathe in and out throughout the motions. This may require a conscious effort since we tend to hold our breath during engaging exercises such as the shoulder stand.
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Bring your toes down, bend your knees, release your hands from your back and slowly stretch your legs back to their beginning position. Come down from the shoulder stand slowly and carefully. Allow each group of muscles to unwind, one at a time to avoid sudden movements that could strain or overextend your muscles.
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