The work for wrists and shoulders. Do these, not everything.
My level
Everything
Wrist prep circuit
Wrists are the first thing to quit and the easiest thing to fix.
On all fours: fingers forward, fingers back, palms up, fists. Rock gently into each for 20–30s, never into sharp pain.
2–3 minutes before every session, every session.
Shoulder opener at the wall
wall
You cannot hold a line your shoulders will not let you reach.
Kneel facing a wall, forearms on it above your head, sink your chest through. Ribs stay down — the stretch is in the shoulders, not the low back.
3 × 45s, daily.
Fixes: shoulders not open, arched back
A note on volume
Handstands are a skill before they are a strength exercise. Short, frequent, fresh beats long and exhausted — five minutes most days will beat an hour on Sunday every time.
Nstand is not your coach
It is a camera and some geometry. It does not replace a coach, a gym or an academy, it cannot see your wrists, your history or what you are about to land on, and it is wrong sometimes. Handstands can injure you. What you do on your hands is your decision and your risk: warm up, train where a fall is safe, and stop when something hurts.