By Brian Diaz
Several of my advancing shoulder rehab clients originally hurt themselves participating in precarious gymnastic ring-based exercises, injuring their rotator cuff or long head biceps tendon. They ultimately want to return to some of these high-intensity bodyweight exercises, with one of the more challenging ones being a handstand push-up.
Starting in our progression toward the vertical TRX handstand push-up, we move another level past the regular push-up and bring some movement and shoulder stability into play. This is one of the more difficult exercises to do even without the feet inside of the TRX holds. Make sure you have cleared this with your physical therapist if recovering from a shoulder injury before attempting.
Starting with your feet in the holds and facing down toward the floor, come up into the push-up position with the TRX unit shifted slightly back (away from head) of center attachment point. Pike the hips up by drifting the upper body back and moving the feet slightly forward. Start the downward movement of the head toward the ground as the upper body also shifts forward. Just before hitting the ground, arch back into extension of the low back and torso, similar to a press-up move in yoga and Pilates. Pause and hold this position for a few seconds before returning back up into the pike position.
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Brian Diaz is the head physical therapist and sports specialist at ActivEdge Fitness & Sports Performance. He is a Level II Certified TRX Suspension Trainer and a USA Triathlon Certified Coach. Follow him on Twitter (@JediTriathlete) or go to his website at ExperienceTheEdge.com for more exercise ideas.
