FEEDY HEALTHY DOOR WORKOUT HOW TO
FEEDY HEALTHY DOOR WORKOUT FULL

But if you’ve been struggling with shoulder pain and discomfort and nothing seems to work to alleviate it, hanging could be just what the doctor ordered. Kirsch is quick to note that hanging isn’t a panacea for all shoulder injuries. That rubbing and pinching of the tendons is what causes shoulder impingement, the most common type of shoulder injury.Īccording to Kirsch’s research, regularly hanging from a bar can help straighten out the curved acromion, which increases the gap in the subacromial space, which reduces the pinching and friction on the tendons that pass through that gap. This is a problem because tendons run in between that gap, and when the gap shrinks, the chance of the acromion and the humerus bones rubbing and pinching those tendons increases. This shrinks the gap (called the subacromial space) between the acromion and the humerus bone.

FEEDY HEALTHY DOOR WORKOUT FULL

His basic idea is that when we go years without using the full range of motion of our shoulders by sitting slumped over our computers, a bone in our shoulder joint called the acromion begins to curve. Kirsch began researching the structure of the shoulders with gusto to figure out why hanging from a bar can help heal injuries to this part of the body. He started having patients with shoulder injuries hang instead of getting surgeries, and they too had the same positive results. So Kirsch started to perform this exercise a few minutes a day, and in a few months, the pain in his shoulder was gone. He had a hunch that hanging from a bar might help. John Kirsch, an orthopedic surgeon who suffered a shoulder injury himself, saw that surgery didn’t provide effective results, so he looked for other ways to treat his shoulder impingement. But the research shows that the most common surgery used to treat shoulder pain is no more effective than a placebo.ĭr. And if that doesn’t work, expensive shoulder surgery. The typical treatment is rest and physical therapy. Lots of people are dealing with shoulder pain from shoulder impingement, rotator cuff injury, or frozen shoulder. The stretch that you get in your shoulders, lats, and back can help alleviate the Quasimodo hunchback that develops from sitting slouched over a computer all day. You can up the mobility benefits of the hang by alternating between passive and active hangs and incorporating some swings. The stretch you get in your shoulders when hanging is one big reason I’ve incorporated this practice into the warm-up I do before doing shoulder presses and bench presses. What’s more, the passive stretch it provides can really help loosen and open things up. Hanging from a bar is an easy way to let your shoulders experience their full range of motion. But your shoulders were designed to move in many directions, including up, and when you don’t exercise their range of abilities, they atrophy and tighten. If you’re like most people, it might be just a few - putting on a t-shirt in the morning, grabbing something from a cabinet, pulling off your shirt at night. Think about how many times you lift your arms over your head during the day. The grip strength you develop from hanging can carry over to other grip-dependent movements like the deadlift. If you haven’t hung from a bar in a while, you’ll notice your forearms start to burn with lactic acid in about 10 seconds. When you hang from a bar or other object, the muscles involved with your grip have to hold the entirety of your body weight. If you’re looking for an exercise to build a grip like a vise, look no further than hanging.

FEEDY HEALTHY DOOR WORKOUT HOW TO

Below I share why you should start hanging more and how to do it. Not only has it helped my tendonitis, but along the way I’ve also discovered other benefits of frequent hanging that apply to everyone. I didn’t keep up with doing hanging exercises after that time, but after developing some shoulder tendonitis, I brought them back into my regular routine to help me manage the issue. And the stretch I experienced in my shoulders and lats revealed how years of sitting hunched over a computer had made me super tight in my upper body. In about 15 seconds, it felt like battery acid was flowing through my forearms. Yes, just hanging from a bar.ĭespite barbell training regularly and being able to do plenty of pull-ups, I discovered my grip endurance wasn’t that great.

The one thing we worked on that was surprisingly uncomfortable for both of us was hanging. To that end we jumped, crawled, rolled, balanced, vaulted, and more. MovNat is all about getting you reacquainted with, and better at, the kind of movements humans once did, well, naturally, but which tend to drop out of our constricted modern routines. A few years ago, Kate and I got some coaching in MovNat (“Natural Movement”) here in Tulsa.

Feedy healthy door workout