Shoulder rehab/prehab~Hanging

Discussion in 'Flexibility, Mobility, and Movement' started by GeoffreyLevens, Oct 21, 2018.

  1. GeoffreyLevens

    GeoffreyLevens Quadruple-Digit Post Count

  2. GeoffreyLevens

    GeoffreyLevens Quadruple-Digit Post Count

    Here's better short description and demo as to exactly what's going on

  3. Hasbro

    Hasbro Triple-Digit Post Count

    Thanks for those links. I bought that book a few years ago and had some improvement in my shoulder pain but not as much as I had hoped. I like the info in that Ido Portal blog because it recommends doing a combination of passive, active, and dynamic hangs. Dr Kirsch never explained in the book which type to do and it left me confused so I just did passive. I even wrote him an email and asked if he could clarify but I didn’t get a response. Like I said I did get some improvement but I think I’ll try it again and add some active and dynamic hangs in there as well and see if it helps. I also have back problems and nothing feels better on my back than passive hangs. I even bought an inversion machine but it mostly gathers dust because the passive hangs give me instant (albeit temporary) relief especially in the upper back region.
  4. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    From the StrongFirst RESILIENT manual:

    StrongFirst RESILIENT Hanging Series is a straight arm hanging counterpart of a straight arm supporting Get-Up Series.

    The benefits are many: spinal decompression, stretching out the lats, opening the shoulders, improving and strengthening the overhead position, improving the grip strength and grip endurance, etc.

    In the Hanging Series we will focus on various types of hangs: passive, active and dynamic, bilateral and unilateral (i.e. two-arms, single arm), shoulder flexion and extension.
    Hanging = good stuff. Very good stuff.
    Milan Hrubý likes this.
  5. HUNTER1313

    HUNTER1313 More than 500 posts

    Pavel has spoken
  6. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor there is an extensive extra article on various types of hanging which may be published at StrongFirst blog.

    Doctor Kirsch's book is recommended reading.

    Btw. I am in China now, and hanging is one of he most popular exercises here. There are kind of playgrounds for adults over here, with monkey bars and other equipment. 2 days ago I witnessed a lady probably in her 60s, hanging for at least minutes (!). The she jumped down, of course she had a great posture, healthy spine, and shoulders.
    Jak Nieuwenhuis and Anna C like this.
  7. GeoffreyLevens

    GeoffreyLevens Quadruple-Digit Post Count

    I'm no expert but I think Portal is wrong in saying to do the dynamic hangs/swings from dead hang as he does. That puts all the stress on ligaments instead of the muscles which is exactly what you do not want; I'm thinking asking for damage that way.

    I've had a shoulder that's given me fits for about 8 or 9 years now, when it really flares keeping me awake at night. I've seen 2 PT's, a sports medicine Naturopath and an MD for it and done all sorts of rehab exercises extensively. But never hanging. Last quite a few months I have not really been able to do much overhead at all. Started hanging yesterday, short intervals GTG style since my grip is already getting very worked daily from my regular training. Interesting to me that I can hang pronated grip no problem but I tried neutral grip and immediately it felt like an icepick had been stabbing into the one shoulder. That hurt for several hours after. Soooo, pronated only at least for now.
  8. Jim Lauerman

    Jim Lauerman More than 300 posts

    OK, dumb question of the day. I am convinced that hanging would help my shoulder/wrist/thunb pain. The problem is that the ceiling in my basement/courage corner is too low to hang with my legs straight down. Which solution will work:

    1) Hang with knees bent, or
    2) Put hanging bar in my garage, or,
    3) Either?

  9. Matts

    Matts More than 300 posts

    Hanging's great, because it's one of the surest ways to get the strengthen and engage the proper muscles to support and move the shoulder. It might take several weeks for someone with poor shoulder mechanics, but it gradually strengthens and connects the lats, upper back muscles, pecs to the shoulder/arm movements, so people with poor shoulder mechanics are not relying on the small stabilizer muscles (rotator cuff, etc) for shoulder movements anymore. From what I've seen in gyms, most people with poor shoulder mechanics do presses, dumbell exercises, etc. with heavier weights, and they're just exacerbating improper movements with more weight...til they get the operation...
  10. Matts

    Matts More than 300 posts

    @Jim Lauerman I do your option 1 in my basement. knees bent, hollow position, no problem.
  11. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Jim, I would personaly emphasise the pre-hab function of hanging exercises - treating pain is out of scope of strength coach.
    Matts likes this.
  12. Matts

    Matts More than 300 posts

    I agree with Pavel- didn't see the word Pain...that means something's hurt in there- let it get better (rest to start with?), proper medical help if needed, then start over from proper foundation. Putting more weight, movement on poor mechanics doesn't solve anything...sadly, because it's part of human nature...haha
  13. Jim Lauerman

    Jim Lauerman More than 300 posts

    Pavel and Matts,

    I agree, but be assured the pain is more arthritic than structural.

    Thanks for the reminder.

  14. Adam R Mundorf

    Adam R Mundorf More than 500 posts

    Hanging feels so great in-between sets of get ups and is great as part of a mobility routine. One could maintain a really healthy spine and shoulders by bridging and hanging from a bar.

    Having worked up the convict conditioning 2 progressions for the bar hang, it REALLY improves grip strength in a usable/functional way.
    fractal and Pavel Macek like this.

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