Other/Mixed Dr. Kirsch Hang Protocol for (Almost) All Shoulder Issues

[Bkb]

For those who have shoulder issues or want to prevent them, you need to get this book, it’s 9 bucks.

Not the best read, but man am I impressed by the improvement I’ve seen in two days of hanging…

Been battling with a shoulder impingement that doesn’t want to go away. I’ve thrown everything at it; rest, pt, pushing through like a dummy, and never saw any measurable progress in pain reduction or mobility… I’ve been loosing my mind frankly for 6 months.

The protocol is quite simple, hang for up to 30 seconds, with 1 minute breaks between “sets”, doing so passively, allowing your shoulder to come up to your ears. Repeat for 10-15 minutes. Kirsch is an Orthopaedic Surgeon with decades in the field. When he realized his patients (impingement, cuff, etc…) had better and quicker improvements with hanging, he started prescribing it over surgeries…

After my first hanging session, I had zero pain with overhead lockout position, and felt at least an inch taller. Today I tested before and after hanging for mobility and pain, and again, I felt tremendous relief.

Anyways, I think it’s worth buying/reading for anyone who wants to heal/prevent shoulder injuries. Further, I think if you do a lot of overhead work but don’t have great mobility (for double jerks for example), this might just get you there!

Not an expert, not ‘fixed’ yet, but felt the need to share as I know how depressing these injuries are. Hopefully someone struggling sees this and it helps.

B

 

[Bkb]

Quick follow-up to this post.

I’m extremely happy to report that my shoulder impingement/rotator cuff related pain is almost gone.

For context, I’d got nowhere in 6 months and started to think maybe I would never be able to use the shoulder for pressing, benching, push-ups, etc… ever again.

What did I do that finally worked?

1- Hanging 1-2 times a day for 1.5-2.5 minutes. No structure, just literally hanging on my morning dog walk and night dog walk. 2 sets of around 45 seconds to a minute.

2- Landmine pressing 4 sets every other day for sets of about 25-30 reps. I credit these to really getting a ton of blood flow into the injured area(s) and convincing my brain not to tense up the surrounding area and pump out pain signals.

I really hope that someone out there struggling with impingement (or any other shoulder ailment outside of a complete tear of the cuff or labrum) and losing hope, can utilize these things to help them. I’m no doctor so this isn’t medical advice. I felt compelled to update as maybe what worked for me can work for others.

I’m giving myself until May before I start OHP or Jerkin’ it.

 

[oab]

I also purchased Kirsch's book several years ago. I hang myself (by my hands) and find it useful in keeping should issues at bay. I also practice various postural alignment exercises that I find effective.

Hanging can help and I have never had any problems with it. Those in pain need to be cautious in using Kirsch's approach. It might even be necessary to build up to hanging. From memory Kirsch makes this point in his book.

 

[guardian7]

Quick follow-up to this post.

I’m extremely happy to report that my shoulder impingement/rotator cuff related pain is almost gone.

For context, I’d got nowhere in 6 months and started to think maybe I would never be able to use the shoulder for pressing, benching, push-ups, etc… ever again.

What did I do that finally worked?

1- Hanging 1-2 times a day for 1.5-2.5 minutes. No structure, just literally hanging on my morning dog walk and night dog walk. 2 sets of around 45 seconds to a minute.

2- Landmine pressing 4 sets every other day for sets of about 25-30 reps. I credit these to really getting a ton of blood flow into the injured area(s) and convincing my brain not to tense up the surrounding area and pump out pain signals.

I really hope that someone out there struggling with impingement (or any other shoulder ailment outside of a complete tear of the cuff or labrum) and losing hope, can utilize these things to help them. I’m no doctor so this isn’t medical advice. I felt compelled to update as maybe what worked for me can work for others.

I’m giving myself until May before I start OHP or Jerkin’ it.

That is great to hear. Thanks for the followup. I hang after every workout and chance opportunities in a nearby park and I agree it is gold combined with facepulls for shoulder health.

I also do an assisted passive hang with my heels on the ground on a lower bar (squat rack can be adjusted). This allows for an intense longer duration stretch on for example deadlift days when my grip is shot.

 

[PaulAllen]

This fixed my right shoulder rotator cuff issue that I suffered with for years. I try not to miss a day doing this.

 

[Bkb]

Update:

After doing only high rep landmines, rows, and deadlifts plus hangs and band work stuff from Physio, shoulder felt 100%… I tested out some high rep 25lb single arm OHP and shoulder felt fine the next day. Maybe just a minor soreness, indistinguishable from normal muscle soreness. Nothing super remarkable.

Today I had an itch to give D1 from Olympic 3.0, using 2x40 (my lightest set). This day has you putting up 20 presses and 20 push presses. Part of me thought be patient, stick with the landmines and 25lb presses for a few more weeks. In the end, I decided to test it out.

The presses seemed to aggravate the shoulder, push presses less so. I completed the 4 rounds but I probably shouldn’t have. Hopefully I didn’t set myself back too much, we’ll see tomorrow.

Moving forward and assuming I feel fine/back to where I was, I’m wondering how to proceed. I’d appreciate any advice from one of the wise members if you have a second.

Should I:

A) continue with high rep landmines for a few more weeks and avoid any pressing?

B)same as a) but with added 25 lb Presses for a few more weeks?

C)same as b) but with bottoms up presses in place of OHP with the 25?

D)Continue with Olympic 3.0 with 2x40?

E) something else (suggestions welcome).

 

[Ege]

Did the protocol that carried you to a better status included high rep presses?

If I were you I would stick with some SF press oriented programs rather than trying to come up with a high rep pressing program my self.

 

[Bkb]

Did the protocol that carried you to a better status included high rep presses?

If I were you I would stick with some SF press oriented programs rather than trying to come up with a high rep pressing program my self.

High rep Landmine presses. No OHP.