Just put out a new video sharing shoulder rehab exercises that pair really well with the hanging work in this video! Check it and I hope it helps you out. ruclips.net/video/L-pRVAugfsI/видео.html
I did hanging for a few weeks a couple of years ago. Not knowing I had tendinitis in both shoulders. I got what the doctor (thinks) was bursitis in my right shoulder. Worst pain I've ever felt in my life. I could not raise my arm for a solid week. Had to sleep in a recliner. I will never hang again.
thanks Ben i want to hang but,i question it more after i developed shoulder stuff and my challenges with the strains ,,the back of shoulder on my sides and shoulder girdle. in all your body awareness do you think resting it is a good thing or persistence. i used think rest is sometimes recommended , but, how long …..
@@cinmac3 Resting is essential. When the body is stressed, it takes time to recover. If it's go, go, go all the time the body will eventually break. The amount of rest time depends on a ton of factors and is an individual consideration. There isn't a simple answer, especially for injuries.
1. 3:14 hang suspended letting everything relax, no space between shoulders and ears 2. 4:28 Do same as above, but bring should blades together 3. 6:34 Swing with writs and feet in front of you 4: 7:54 swing left to right
When other people are being buried at the end of their lives they will have a usual coffin, but you my sweet prince, you will have a sarcophagus In honour of your work here today.. it’s people like you that make things that little bit better for everyone! Ha!
This guy is correct. An orthopedic doctor wrote a book about this many years ago. This can cure all shoulder issues including rotor cuff tears. He stopped doing surgeries to repair shoulders.
This same routine worked wonders for me. Shoulder where always sore and stiff before. After one year of daily hanging routine they feel like they did 25-30 years ago. I have installed a bar and hang for 30-60 seconds couple of times a day.
hanging is great, stretches your back, makes your forearms and shoulders stronger, and when you progress to pull ups the benefits multiply... plus you feel like an absolute beast doing them
I am a recovering vet, I recently ask for and was given Physical Therapy by the VA, (january 2018) That got me on a heal myself track in life, sleeping on a yoga mat , healthy food, walking, PLUS stretching and I included swangin as a part of that. I am just totally amazed at the change I have seen in my physical and mental health. I found all of my information on youtube. Thanks
I can't believe I watched a 9 minute video on hanging (I barely even watch 9 minute videos on anything) but I lapped it all up and it really makes sense...subscribed!!!
Suffered shoulder injury, Including rotator cuff. Discovered shoulder hang on my own. Was the only thing that eased pain. Nothing from physical therapists helped nearly as much
@@ahmadelshbasy3222 good solid maybe... good size forearm yes but not huge.. i mean small asian like me always have the advantage in climb/hang/calisthenics ... but not so much in absolute power (deadlift bench squat), but nvm that, i embrace my size hahahha.. 169cm 65kg.. i am small
My orthopedic surgeon actually suggested this to me. My shoulders were in tough shape after years of weight lifting, but not in the type of shape that really necessitated surgery. I could barely lift my right arm above neck height. He gave me a cortisone shot in each shoulder. As the pain started coming back about a month later I started the hanging exercises. I absolutely can't believe how this has worked. Pain has gone from a 9 to a 1. I now work out just like I used to. Trust me. this really works.
I installed a gym bar in the garage last week and started today with some hanging exercise this morning and I found your video here on RUclips which explains everything in detail which is very helpful to me at this stage. Thanks a lot Doctor
Me, too! My son in law installed a dead hang pull up bar for me last night. I did a whopping 15 seconds which surprised me! I can't wait to see what my time will be after a year!
I do not believe this is a video for pull up progression but rather keeping your shoulders healthy. Pull ups will fatigue your lats, and biceps and this exercise doesn't seem to emphasize that.
Thank you for your informative video. I'm 66 yo and have had some problems with my left shoulder, I started hanging with stretching afterwards. This has helped a lot. Your video explained very well about engaging the shoulder muscles and not over-stressing the ligaments. I didn't know this but found it out on my own and your explanation confirmed what I was feeling. Thanks again, I've subscribed.
Thanks for this, sir. I’ve been hanging from one arm for awhile and I didn’t even realize how much it was helping my impingement until I watched this video! It all makes sense. It still hurts a little bit to hang in an H shape with 2 hands since there’s less room between your shoulder and ear, so there’s definitely benefit to doing all of these rather than just skipping to the one armed hang just because you already can. Today, I will put more practice towards hanging in an H shape.
I've had motorbike accidents,. sporting injuries, work related injuries etcetera, A lot of these had been on my shoulders, so I'm very glad to have seen this video, it's like I finally have something practical to do about my damaged rotator cuffs. Baie dankie.
I recently heard about hanging but the video didn't explain the why's. I've only been doing it a week now but doing it revealed something interesting: A VERY tight armpit muscle on the same shoulder with the impingement. Your video is very informative. Thanks!
From all the research I've done, and the shoulder impingement that I've been working on for the past 3 weeks, it seems like passive hang is the single best cure for it because unjams the joint space and allows the bursitis or tendinitis or whatever is going on in there to calm down. When I first started I could only do a big wide Y grip on the bar due to pain and now I'm an H shape. I still have about 10 or 15% pain but I'm going to keep chipping away at it. I want to open my shoulders for volleyball so they dont get banged up as much from the repetitive overhead action. Ben this is a really good video. Thank you for the expert advice.
With all due respect... as a person with a Masters in Exercise Science and 6 years experience as exercise instructor in an outpatient physical therapy clinic... I should humbly offer you external rotation. I suffered from the same basic thing on both shoulders. Incredibly painful and debilitating. What this guy is showing is similar to what we called "push up plus". We performed it lying on a bench or on a bench press machine, extending and retracting through that abbreviated range of motion. Of course, this will work, too.
This is an awesome solution to overcome the pain and discomfort caused by impingement due to lack of mobility and improper shoulder use. HOWEVER, the permanent fix is to make sure you know how to properly position your body, externally rotate your shoulders and retract your scapula to provide your shoulder more ROM without it jamming inside of the shoulder joint. Over time, proper use of the scapula and shoulder will help overcome this issue permanently.
Mark Anthony how long do you do this for? How long do you hang on the bar for and how many sets? Thank you for the video, I hope to hear from you (or anyone that knows the answer) soon. Thank you!
Years of the “walk it off” mentality combined with completely improper technique have left my shoulders like spaghetti. I can’t really do any press movements. If I don’t do a routine of pulling movements on a regular basis my shoulders will ache and feel like they’re atrophying. The only thing that seems to alleviate pain and allow me to finish a workout without feeling worse for a couple of days is hanging. I usually do it throughout the workout, between sets. I’ve also got some old damage to my s.i. joint and lower back. Alternating between a dead hang and a hang with the tips of my toes on the ground helps my shoulders and lower back/ pelvis quite a bit. Everything just seems to open up and align properly. This video definitely provided some alternate movements that I can start doing. Thanks for the advice.
I highly recommend you watch this video at 1.75 if you have any chance of making it to the end without falling asleep, on the positive side though it is solid advice.
Having chronic shoulder issues for over 18 months, I have been to a Dr, Chiropractor, Orthopedist (that gave me a Cortisone shot lasting a month), and then a pain management that included Acupuncture and physical therapy. I just found another provider and when I mentioned all of the things I have been doing on my own (including band work and face pulls (from Jeff C (AthleanX)), we then discussed hanging. I mentioned doing it passively along with some downward dog stretching. The "Doctor of Physical Therapy" mentioned hanging being the absolute best thing I can do for this (which he diagnosed as a light impingement). I did 5 one minute sessions yesterday (thereafter). Being as thirsty for knowledge as I'am (and eager to do pain free chest work again), I hit up RUclips and came across your video this morning. I instantly subscribed. I wish there were more Doctor's that are physically that can give real solutions other than with pills which I have no interest.
Great vid! I discovered hanging about 5 years ago after injuring both of rotator cuffs. I couldn't even raise my hands over my head as the pain was too great. Then, while walking through a neighborhood park one day, I noticed there was a jungle gym. So I decided I'd try hanging on one of the bars to see if it might give me one of those 'hurts so good' feelings. And that's exactly how it felt. It was so painful, but I sensed that it was actually good for my shoulders as I felt some relief after just a few minutes of hanging. So I made hanging and stretching a daily habit. Today, I have zero shoulder pain. I also started experimenting with other positions of jungle gym stretching and eventually discovered a myriad of ways to stretch nearly any muscle in my entire body. I'm 67 years old. I've had multiple sports and work related injuries over the years which were really beginning to limit my physical movement. . It's taken many hours of stretching and self massage to remove the old scar tissue, but it's been a miracle. Now, I walk upright with awesome posture, pain free and move and feel like a 25 year old again! I'm here to tell you, if you really want a great way to stretch out nearly any tight muscle in your body, walk over to your nearest park or playground and take advantage of your local jungle gym. Dr. Ben. I'd suggest you give your local jungle gym a try. You'll discover a ton of various stretches you can video for your audience who are all looking for relief. Thanks again!
This makes me so happy to read! You're a shining example for all of us! I'm actually hoping to get some more content using the local park. Thanks for the suggestion! I wish you continued good health!
It would be great if you made a video sharing some of your other exercises besides hanging. I love working out at local parks. Being outside and exercising is the best.
I am glad I ran across this (and) article for hanging. I have a body works with which I do a lot of 30 degree pullups from several positions. I recently purchased a pullup bar, which I will get installed so I can get the benefits of hanging both active and passive. Thanks
Excellent video. Clear calm delivery. I’ve been doing palm in and palm out full chin ups since the age of ten. My grandfather always taught us to let us go the full way down otherwise we were cheating. You have just changed my technique after forty years. My grandfather kept doing three sets of ten palm in , palm out until the age of eighty seven when his doctor suggested we remove the chin up bar in case he fell. Thank you.
Wow! This is so superior to every other hanging video I have viewed. You answer the questions no one else answered. Now I have no doubt how to proceed. THANK YOU!!!!
Glad I found your video had prior rotator surgery. I had been noticing when I put my arms back over my head it feels good. Now the hanging to open the bone to give more play just makes since. I will be doing real soon. Thanks.
I got a chin up bar for over the door. After one time, I can't believe the difference in my strength. My shoulder is much stronger with very little pain. Thank you, so much Dr. Ben.
I'm glad to see shoulder hanging corroborated. I'm a frustrated fitness enthusiast who has always had weak upper body strength, complicated by rotator cuff surgery 4-5 years ago (didn't help). I read a book a few months ago, "Shoulder Pain" by Dr. Kirsch. Trying to find shoulder help is frustrating because everybody obsessively covers shoulder 'pain' but nobody talks in terms of shoulder weakness. At any rate, Dr. Kirsch's book recommended shoulder hanging, and now I find this video. I've been hemming and hawing about whether to try it but I think it's time to give it a shot. I'm doing some scap work but feel like I need something more. I'm sure it will take a good deal of time but I think it's time to add this to my arsenal and see what happens over the course of time.
Been having shoulder pain for quite a while now. Range of motion sucks and when lying in bed and shifting position, I often get a shooting pain in my shoulders or a massive pop in addition to the crunching and popping during the day. Have trouble reaching behind myself and even a little pain when putting on a coat! I have heard of hanging helping shoulder impingement but never gave it much thought. This will definitely be worked into every gym routine now.
I'm pretty sure Doug Brignole has preached this many times on Rice Drasin's RUclips channel. I hang from stuff all the time in gym. It's a great stretch. Edit to add, good video I smashed that like button
You’ve probably already tried this but if not I’ve found that hanging while keeping just the tips of my toes on the ground really let’s my lower back open up even more. I bend my knees and apply just enough force with my toes to take any strain off of my core. A few deep breaths and it feels like my lower back completely opens up.
Very good job, those just a few movements alone can alleviate lots of shoulder related paints what have U. We use strong shoulder 2 do lots of things or movements, so very helpful video indeed! I was aware that shoulder will sink if we are not using it, but gravity theory alone should back up Ur saying. Good job plus! CA, USA. I already just subscribed!
This has been a miracle for me. Thank you very much. I have a lifetime worth of injuries and up until recently, I've had to live with intense shoulder pain. I read lots of books and did many exercises with mediocre results. I never thought hanging from a bar would cure my pain and restore 95% of my range-of-motion. During one of my earlier sessions, while hanging, I heard a loud pop coming from my shoulders and I almost fell off. I was more shocked by the sound than anything. I dropped down and moved my shoulders around, shocked to find that the nerve pain was no more. My only guess is that the constant hanging tore loose old scar tissue which then restored my mobility. For those of you wanting to try this. Clear it with your doctor first then go at it slowly. It may be the solution to all of your shoulder pain. Now, I hang almost every day as an insurance measure.
Thank you so much for sharing your story! That’s awesome that hanging has helped your shoulders so much! It makes me really happy to hear how much it’s benefited you!
This has been some quality hang time. Seriously though, I used to instinctively reach up to a doorway casing and just hang whenever I felt shoulder tightness. Some really good tips here and I will seek out the outdoor hanging spaces as well. Thanks for posting.
Great content. I realised over the past weeks that when I was doing pull ups my tendinitis issue on my shoulder was feeling way better and clearly this is due to the hanging. In fact the relief was way more noticeable than the typical shoulder rehab exercises...
Hopefully it's a bar made for Pull-ups because you can't just throw up a bar and rig it in the celing. You can damage your place like that or you can damage your apt and you wont be getting your deposit back. Mary please consult someone who is a fitness expert before modifying a pullup bar.
@@Jakiejack It is a bar designed for two bracket to fit on the ends that are five-sided with screws. I can easily remove and fill the holes. It is a pullup bar that a got to suspend my yoga swing. The kind that goes between door jams. But I am going to put it in a narrow hall just above the jams of two facing door openings.
I wish every person would hear this. I have been an athlete all my life: tennis, golf, football, archery, and a consistent 4-5 days a week of serious workouts. All my life I suffered shoulder issues, having had steroid injections several times. Hanging has been fantastic for my shoulders.
Thank you for sharing your story. I was a competitive swimmer for 10 years and in physical therapy for overuse injuries at 12. If I’d known this back then I could have a avoided decades of shoulder issues.
The two exercises that have best impact on my shoulder impingement are passive hanging and pressing my palm on a table or chair back and walking back and forth while continuing to press down. I'll have include active hanging and swing hanging. Good video 👍🏻
Wife walks in “what are you watching”? Me: “a video about swinging” Jokes aside, as I suffer with shoulder impingement issues, I will definitely try this in the gym tomorrow.. thanks.
I came over for the Tankara blog. I subbed for the great info! I'm a car hauler by trade and my shoulders get jacked up. My dumb arss had no idea there was a way to stretch them. Thanks Doc! Atb Sean
I find it puzzling that common fitness advice recommends not having relaxed hang, and if you have shoulder problems, you should do rear delt flys etc. I did all that and it made things worse until I had to stop all upper body things requiring my arms...lat work, chest work, shoulder work, etc. My question to you is...how did mainstream fitness get so off course from the way we were made to move? Although I'm sure there is value in the typical exercises, I know that something is amiss because hanging has helped me far, FAR more.
I'm glad you found a way to fix your shoulder issues! I think mainstream fitness got away from movement in the '70's when body building become the basis for mainstream fitness. The fitness industry focused on building a more robust body through individual specific exercises rather than integrated movements. I do think we're starting to swing back to a more integrated approach. I look at typical exercises more as correctives rather than the focus. They're good to address specific issues but the goal should always be the integrated movement. Thanks for the great question!
@@DoctorBen That is true.Also it is a crying shame that basic body awareness is not taught in primary school.Every 2 year old instinctivly squats down to pick something up.When does that stop?.When he goes to school and has to sit down for long periods of time..That is where the educators should step in.
@@romber58 The sad fact is that most of these movement issues come from not letting children move enough. They largely figure it out as they explore themselves and the world around them. Stuffing them in desks and binding their feet do a lot to set kids up for a lifetime of physical issues.
'We all did it as kids'? 😁 it goes a bit further back than that, to millions of years ago when we lived in trees and hanging/swinging was our primary movement. This is just re-engaging our primitive instincts.
I just want to add that you should not not do this for too long before a workout of working the pecs or shoulders. Reason been if you go for too long you go beyond lengthening the muscle to over stretching. If done before you will naturally stretch your tendons and ligaments to the point where if you do heavy weights you have a greater risk of tearing a muscle in that area. Great for doing 3-4 times after it for about 20-30 seconds or less of you want.
Actually my main cue here is to start with a slight bend in the elbow then forcefully straightening the arm. That way the bicep tricep through the elbow joint absorbs some of the weight load so one is not 100% completely hanging loose on the elbow shoulder joint ligaments joint capsules. But just speaking from my own experiences. Because i do alot of both two arm and one arm hangs mostly as some kind of supplementary work for some advanced bodyweight exercises. But if done right regardless whether its with two arms or one arm for that matter. Then it is actually pretty healthy for the shoulders. In terms of humerus socket acromion rotator cuff space between the structures as i said because it creates space. But main que here is not to hang 100% completely loose on the joints tendons ligaments. That is not healthy in the long run!
yea i'm doing it to end every upper body workout and after 3 weeks I'm already hanging 2x my time compered to first try. I'm hanging 3x max hold and 1min rest between.
'We were built to hang.' I believe this! As kids we did it all the time in the playgrounds. And it is interesting to note that I have 2 old metal 'T' style poles in my backyard (probably to dry clothes on) from the previous owners, and before I knew this video existed, sometimes I'd go out there and do pull-ups and chin-ups, and sometimes I'd just hang there. Like it was natural or something. Glad to know it can help with shoulders. I'll give it a shot.
I do the passive hanging routine regularly and it has helped me a lot but I when I tried transitioning from passive to active the other day at the gym I lost consciousness for a second and fell on the floor. I think it had something to do with my neck. Don't try the active/passive transition if you have neck nerve impingement or anything of that nature.
You should see a doctor about lost consciousness, and you should see a doctor about any injuries from the fall. I wouldn't recommend hanging until the doctor says it's ok.
Great stuff. Gotta be careful though. I was 'hanging' regularly about a year ago and developed golfer's elbow from it. Perhaps I over-did it, I'm not sure. But there IS a risk of injury with this, so proceed with caution.
@@lorenzodsilva4820 start slow. 10-15 seconds of hanging at first with enough rest to do another 10-15 seconds of hanging. Around 5 sets of this. increase the hang time as you get stronger until you can hang for a full minute unbroken.
Thanks man! I'm gonna try these out to get more grip and shoulder strength. I'm currently lacking serious shoulder strength in my left shoulder from an old injury. I can do pullups, but if I just hang with one arm, it almost feels like I'm about to dislocate my shoulder. Gonna check with my doctor and hopefully get a scan. In the meantime, I'll practice and build strength (slowly). Thanks again!
Good to know. I've been hanging on the pull-up bar at the gym, but was never really sure it had any particular benefit (except for maybe being on "Survivor"). I just like to do it at the end of a workout. I'll have to try the variations now, too.
Sir, I have had a shoulder impingement on one side for several months & was in excruciating pain whenever attempting to lift beyond ear level, can't make sudden movement, pull ups I used to do daily or even holding heavy objects. I have applied your method of hanging though at first painful suspended, but now lift my arm over head with full motion.
Hi Wilson, I too have a severe impingement on my left shoulder. Every time I try and do the dead hang I can't last longer than 3 seconds due to the pain. How did you overcome this? I literally feel as if my shoulder is going to pop out.
@@GatoTravieso37 try supported hangs first, so maybe have 2 legs on a chair while hanging so your full body weight isn't on your hang, then progress to one leg, then full passive hang, then active hang. will take time but will help in the long run
Everything you are talking about, I did as a kid, because of the monkey bars at school. But this was back in the '60s. Those contraptions have since been removed. Never understood why.
@@DoctorBen Worse than. And the individual schools we sourced from had zero explanation for why this was happening: the decisions were not made at a school level, but at an admin. body level (Occupational Health and Safety), at a federal level, as far as we can tell.
For older folks definitely start out slow and work up to some of these swinging movements. You can drag your feet on the ground and do some very gentle back and forth swinging.
Just put out a new video sharing shoulder rehab exercises that pair really well with the hanging work in this video! Check it and I hope it helps you out.
ruclips.net/video/L-pRVAugfsI/видео.html
Will tendonitis and partial tears prohibit this exercise??
I did hanging for a few weeks a couple of years ago. Not knowing I had tendinitis in both shoulders. I got what the doctor (thinks) was bursitis in my right shoulder. Worst pain I've ever felt in my life. I could not raise my arm for a solid week. Had to sleep in a recliner. I will never hang again.
i do know the body heals , keep searching, i am sorry your challenged, right now.
i hope your shoulder is better?
thanks Ben i want to hang but,i question it more after i developed shoulder stuff and my challenges with the strains ,,the back of shoulder
on my sides and shoulder girdle.
in all your body awareness do you think resting it is a good thing or persistence. i used think rest is sometimes recommended , but, how long …..
@@cinmac3 Resting is essential. When the body is stressed, it takes time to recover. If it's go, go, go all the time the body will eventually break. The amount of rest time depends on a ton of factors and is an individual consideration. There isn't a simple answer, especially for injuries.
1. 3:14 hang suspended letting everything relax, no space between shoulders and ears
2. 4:28 Do same as above, but bring should blades together
3. 6:34 Swing with writs and feet in front of you
4: 7:54 swing left to right
Writs? I don't have writs. WHAT'S WRONG WITH ME???
Jon Hohensee settle down and keep your writs about you
@@jonhohensee3258 You better get writing
When other people are being buried at the end of their lives they will have a usual coffin, but you my sweet prince, you will have a sarcophagus In honour of your work here today.. it’s people like you that make things that little bit better for everyone! Ha!
@@jonhohensee3258 🤣🤣🤣🤣 they support the andies
This guy is correct. An orthopedic doctor wrote a book about this many years ago. This can cure all shoulder issues including rotor cuff tears. He stopped doing surgeries to repair shoulders.
do you have the doctors name? Or the name of the book?
@@user-zr2lg8tl9h His name is Doctor John Kirsch ruclips.net/video/ae9nW7acekk/видео.html
Rotor cuff??
I have this book.
Does the 'cure all shoulder issues' include labrum tears?
This same routine worked wonders for me. Shoulder where always sore and stiff before. After one year of daily hanging routine they feel like they did 25-30 years ago. I have installed a bar and hang for 30-60 seconds couple of times a day.
hanging is great, stretches your back, makes your forearms and shoulders stronger, and when you progress to pull ups the benefits multiply... plus you feel like an absolute beast doing them
You mean start doing pull ups right after hanging? Or just doing pull-ups in general?
@@samk7717 In general
This is the quality educational health content youtube needs
Thank you
I am a recovering vet, I recently ask for and was given Physical Therapy by the VA, (january 2018) That got me on a heal myself track in life, sleeping on a yoga mat , healthy food, walking, PLUS stretching and I included swangin as a part of that. I am just totally amazed at the change I have seen in my physical and mental health. I found all of my information on youtube. Thanks
It's an amazing source of information isn't it! I'm truly happy to hear that you've managed to help yourself so much!
hang in there Doc.
hue hue hue
I can't believe I watched a 9 minute video on hanging (I barely even watch 9 minute videos on anything) but I lapped it all up and it really makes sense...subscribed!!!
Suffered shoulder injury, Including rotator cuff. Discovered shoulder hang on my own. Was the only thing that eased pain. Nothing from physical therapists helped nearly as much
I've found that a good PT is like a good massage therapist... worth their weight in gold and about as rare.
This is 100% correct. Found this out by accident while looking for a solution to my shoulder impingement. Should be taught more widely 👍🏻👍🏻👍🏻
Michael Clemerson is your shoulder impingement gone now?
Is shoulder ok now??
@@beasttitan110 It's been 4 months and no reply, Michael's probably dead.
did this fix your shoulder?
waqar_asgar__g yes
Passive hanging is what I do for my tight shoulder and lower back pain. I love those 'pop' feeling when I do this
as a calisthenics enthusiasts..
this put a smile on my face..
one arm hang record is 55 sec,, two arm almost 5 minutes..
hanging is for life..
I can see you have a good solid grip with a good sized forearms?
@@kidagave1 never...i never fond that street workout style or dynamic play.. just not my type..
@@ahmadelshbasy3222 good solid maybe... good size forearm yes but not huge..
i mean small asian like me always have the advantage in climb/hang/calisthenics ...
but not so much in absolute power (deadlift bench squat), but nvm that, i embrace my size hahahha..
169cm 65kg.. i am small
@@ZhuGeLiang6969 i think u doing well ma friend
ruclips.net/video/XdxHFBBsPfo/видео.html
That is so cool seeing the difference between passive and active by looking at the head position.
I do this daily and I enjoy it so much!
My orthopedic surgeon actually suggested this to me. My shoulders were in tough shape after years of weight lifting, but not in the type of shape that really necessitated surgery. I could barely lift my right arm above neck height. He gave me a cortisone shot in each shoulder. As the pain started coming back about a month later I started the hanging exercises. I absolutely can't believe how this has worked. Pain has gone from a 9 to a 1. I now work out just like I used to. Trust me. this really works.
G C are u doing active or passive hang?
@@raynguyen8638 Passive. I don't put my entire body weight into it since I'm 225 lbs.
What Injury did you have?
Cortisone shots are horrible for you and degrade the tendon over time…
I installed a gym bar in the garage last week and started today with some hanging exercise this morning and I found your video here on RUclips which explains everything in detail which is very helpful to me at this stage.
Thanks a lot Doctor
Awesome! Glad you the video helped you out!
Me, too! My son in law installed a dead hang pull up bar for me last night. I did a whopping 15 seconds which surprised me! I can't wait to see what my time will be after a year!
I appreciate the focus on proper form and technique. It's crucial for preventing injuries and maximizing results. 💯
Thank you! I agree. Form and technique is essential!
Good. Finally a video for people who aren’t strong enough to do pull-ups. : ) Thanks for the health tip!
I do not believe this is a video for pull up progression but rather keeping your shoulders healthy. Pull ups will fatigue your lats, and biceps and this exercise doesn't seem to emphasize that.
Thank you for your informative video.
I'm 66 yo and have had some problems with my left shoulder, I started hanging with stretching afterwards. This has helped a lot. Your video explained very well about engaging the shoulder muscles and not over-stressing the ligaments. I didn't know this but found it out on my own and your explanation confirmed what I was feeling. Thanks again, I've subscribed.
Thank you for sharing your story. I’m happy my video could help confirm some things you were doing. I hope your shoulder continues to improve.
Been having major shoulder problems, this works..
I recently purchased a free standing hanging bar. I love it! Makes my shoulder feel much better.
Thanks for this, sir. I’ve been hanging from one arm for awhile and I didn’t even realize how much it was helping my impingement until I watched this video! It all makes sense. It still hurts a little bit to hang in an H shape with 2 hands since there’s less room between your shoulder and ear, so there’s definitely benefit to doing all of these rather than just skipping to the one armed hang just because you already can. Today, I will put more practice towards hanging in an H shape.
I've had motorbike accidents,. sporting injuries, work related injuries etcetera, A lot of these had been on my shoulders, so I'm very glad to have seen this video, it's like I finally have something practical to do about my damaged rotator cuffs.
Baie dankie.
Been doing this for 45 years solid
For me its been a “no brainer”
i've been doing this on my own for 30 years. and it works! thanks.
No you haven't. Knock it off.
I recently heard about hanging but the video didn't explain the why's. I've only been doing it a week now but doing it revealed something interesting: A VERY tight armpit muscle on the same shoulder with the impingement. Your video is very informative. Thanks!
From all the research I've done, and the shoulder impingement that I've been working on for the past 3 weeks, it seems like passive hang is the single best cure for it because unjams the joint space and allows the bursitis or tendinitis or whatever is going on in there to calm down. When I first started I could only do a big wide Y grip on the bar due to pain and now I'm an H shape. I still have about 10 or 15% pain but I'm going to keep chipping away at it. I want to open my shoulders for volleyball so they dont get banged up as much from the repetitive overhead action. Ben this is a really good video. Thank you for the expert advice.
With all due respect... as a person with a Masters in Exercise Science and 6 years experience as exercise instructor in an outpatient physical therapy clinic... I should humbly offer you external rotation. I suffered from the same basic thing on both shoulders. Incredibly painful and debilitating.
What this guy is showing is similar to what we called "push up plus". We performed it lying on a bench or on a bench press machine, extending and retracting through that abbreviated range of motion. Of course, this will work, too.
This is an awesome solution to overcome the pain and discomfort caused by impingement due to lack of mobility and improper shoulder use. HOWEVER, the permanent fix is to make sure you know how to properly position your body, externally rotate your shoulders and retract your scapula to provide your shoulder more ROM without it jamming inside of the shoulder joint.
Over time, proper use of the scapula and shoulder will help overcome this issue permanently.
Steve Smekar , agree. He should also not have “doctor” in his RUclips title/profile, regardless of any disclaimer. It’s very misleading
hey can yo cite your sources , just interested in looking into it
Mark Anthony how long do you do this for? How long do you hang on the bar for and how many sets? Thank you for the video, I hope to hear from you (or anyone that knows the answer) soon. Thank you!
Years of the “walk it off” mentality combined with completely improper technique have left my shoulders like spaghetti. I can’t really do any press movements. If I don’t do a routine of pulling movements on a regular basis my shoulders will ache and feel like they’re atrophying. The only thing that seems to alleviate pain and allow me to finish a workout without feeling worse for a couple of days is hanging. I usually do it throughout the workout, between sets. I’ve also got some old damage to my s.i. joint and lower back. Alternating between a dead hang and a hang with the tips of my toes on the ground helps my shoulders and lower back/ pelvis quite a bit. Everything just seems to open up and align properly.
This video definitely provided some alternate movements that I can start doing. Thanks for the advice.
Glad the video added so tools to your toolbox!
I highly recommend you watch this video at 1.75 if you have any chance of making it to the end without falling asleep, on the positive side though it is solid advice.
Having chronic shoulder issues for over 18 months, I have been to a Dr, Chiropractor, Orthopedist (that gave me a Cortisone shot lasting a month), and then a pain management that included Acupuncture and physical therapy. I just found another provider and when I mentioned all of the things I have been doing on my own (including band work and face pulls (from Jeff C (AthleanX)), we then discussed hanging. I mentioned doing it passively along with some downward dog stretching. The "Doctor of Physical Therapy" mentioned hanging being the absolute best thing I can do for this (which he diagnosed as a light impingement). I did 5 one minute sessions yesterday (thereafter). Being as thirsty for knowledge as I'am (and eager to do pain free chest work again), I hit up RUclips and came across your video this morning. I instantly subscribed. I wish there were more Doctor's that are physically that can give real solutions other than with pills which I have no interest.
So happy the hanging helped your shoulder! I'm with you 100%. Pills are not a solution. Thanks for the sub!
I just started do them more than once per day yesterday so time will tell, but I'm very hopeful. Thank you!
Very good for shoulder pain. In one month my pain gradually came down a lot.
Great vid! I discovered hanging about 5 years ago after injuring both of rotator cuffs. I couldn't even raise my hands over my head as the pain was too great. Then, while walking through a neighborhood park one day, I noticed there was a jungle gym. So I decided I'd try hanging on one of the bars to see if it might give me one of those 'hurts so good' feelings. And that's exactly how it felt. It was so painful, but I sensed that it was actually good for my shoulders as I felt some relief after just a few minutes of hanging. So I made hanging and stretching a daily habit. Today, I have zero shoulder pain. I also started experimenting with other positions of jungle gym stretching and eventually discovered a myriad of ways to stretch nearly any muscle in my entire body.
I'm 67 years old. I've had multiple sports and work related injuries over the years which were really beginning to limit my physical movement. . It's taken many hours of stretching and self massage to remove the old scar tissue, but it's been a miracle. Now, I walk upright with awesome posture, pain free and move and feel like a 25 year old again!
I'm here to tell you, if you really want a great way to stretch out nearly any tight muscle in your body, walk over to your nearest park or playground and take advantage of your local jungle gym.
Dr. Ben. I'd suggest you give your local jungle gym a try. You'll discover a ton of various stretches you can video for your audience who are all looking for relief. Thanks again!
This makes me so happy to read! You're a shining example for all of us! I'm actually hoping to get some more content using the local park. Thanks for the suggestion! I wish you continued good health!
It would be great if you made a video sharing some of your other exercises besides hanging. I love working out at local parks. Being outside and exercising is the best.
@spreadingrumours Can you explain what different kinds of hanging you do? - Thanks.
@spreadingrumours Nah, bro... you got the idea from a YT video and just don't wanna give credit. 😉
I am glad I ran across this (and) article for hanging. I have a body works with which I do a lot of 30 degree pullups from several positions. I recently purchased a pullup bar, which I will get installed so I can get the benefits of hanging both active and passive. Thanks
You’re welcome!
Excellent video. Clear calm delivery.
I’ve been doing palm in and palm out full chin ups since the age of ten.
My grandfather always taught us to let us go the full way down otherwise we were cheating.
You have just changed my technique after forty years.
My grandfather kept doing three sets of ten palm in , palm out until the age of eighty seven when his doctor suggested we remove the chin up bar in case he fell.
Thank you.
Thank you! I'm glad the video helped you out!
Great progressions for brachiation. TY
I’m glad you liked the video!
Wow! This is so superior to every other hanging video I have viewed. You answer the questions no one else answered. Now I have no doubt how to proceed. THANK YOU!!!!
Thank you very much! I’m really happy you got so much information from the video!
Glad I found your video had prior rotator surgery. I had been noticing when I put my arms back over my
head it feels good. Now the hanging to open the bone to give more play just makes since. I will be doing real soon. Thanks.
You’re welcome!
I got a chin up bar for over the door. After one time, I can't believe the difference in my strength. My shoulder is much stronger with very little pain. Thank you, so much Dr. Ben.
So happy this helped!
Follow up. All the pain in shoulder is gone.
I couldn't throw a ball for years nor lie on my side. And I mean pain.
1 month of this daily has CHANGED my body.
I cannot thank this enough.
I’m so happy it helped!!!
There's so much to learn about developing grip strength and this video gave me a new perspective on training. Great job!
Thank you great exercise I shall use this when I’m next going to the gym which is 5 time a week work on different group of muscles
You’re welcome
I'm glad to see shoulder hanging corroborated. I'm a frustrated fitness enthusiast who has always had weak upper body strength, complicated by rotator cuff surgery 4-5 years ago (didn't help). I read a book a few months ago, "Shoulder Pain" by Dr. Kirsch. Trying to find shoulder help is frustrating because everybody obsessively covers shoulder 'pain' but nobody talks in terms of shoulder weakness. At any rate, Dr. Kirsch's book recommended shoulder hanging, and now I find this video. I've been hemming and hawing about whether to try it but I think it's time to give it a shot. I'm doing some scap work but feel like I need something more. I'm sure it will take a good deal of time but I think it's time to add this to my arsenal and see what happens over the course of time.
I feel your pain. I was a competitive swimmer for 10 years and have wrestled with shoulder injuries most of my life. I hope hanging helps you!
this is a must for anyone who lifts weights.
I was just doing shoulders this morning and instinctively decided to do hang and do counter tension techniques. Definetely wisdom to this concept.
Been having shoulder pain for quite a while now. Range of motion sucks and when lying in bed and shifting position, I often get a shooting pain in my shoulders or a massive pop in addition to the crunching and popping during the day. Have trouble reaching behind myself and even a little pain when putting on a coat! I have heard of hanging helping shoulder impingement but never gave it much thought. This will definitely be worked into every gym routine now.
I'm pretty sure Doug Brignole has preached this many times on Rice Drasin's RUclips channel.
I hang from stuff all the time in gym. It's a great stretch.
Edit to add, good video
I smashed that like button
Love the video! Great to know the safest way for the shoulders to hang
Hanging really helps me for some lower back issues I have. I didn't know it was also good for my shoulders
You’ve probably already tried this but if not I’ve found that hanging while keeping just the tips of my toes on the ground really let’s my lower back open up even more. I bend my knees and apply just enough force with my toes to take any strain off of my core. A few deep breaths and it feels like my lower back completely opens up.
Great video. “Play” is the best general advice a fitness advisor could give!
Thank you! It’s so overlooked in the health sphere!
I found out that hanging with palms facing backward helps stretch those tight muscles under the shoulder blade. Hanging helps with mobility.
Awesome tattoo. Really love the heavy black-work style. A lot of life in it, too.
Thanks!
Great tips.
Great informative video to keep the body moving and healthy. Thanks!
Joe Rogan recommended this to do everyday and I swear my shoulder is leaps and bounds better. Your explanation was amazing man.
Super clear explanations. Nice to see hanging explained!
Great stuff Ben, I'm now a swinger !
First you watch, then you join in
Thanks Ben 😊
You’re welcome!
Very good job, those just a few movements alone can alleviate lots of shoulder related paints what have U. We use strong shoulder 2 do lots of things or movements, so very helpful video indeed! I was aware that shoulder will sink if we are not using it, but gravity theory alone should back up Ur saying. Good job plus! CA, USA. I already just subscribed!
Now THIS is what I call a well thought-out useful presentation - not full of stock footage of people doing chin ups and other unrelated stuff.
Thank you for the great feedback!
This has been a miracle for me. Thank you very much. I have a lifetime worth of injuries and up until recently, I've had to live with intense shoulder pain.
I read lots of books and did many exercises with mediocre results. I never thought hanging from a bar would cure my pain and restore 95% of my range-of-motion.
During one of my earlier sessions, while hanging, I heard a loud pop coming from my shoulders and I almost fell off. I was more shocked by the sound than anything.
I dropped down and moved my shoulders around, shocked to find that the nerve pain was no more. My only guess is that the constant hanging tore loose old scar tissue which then restored my mobility.
For those of you wanting to try this. Clear it with your doctor first then go at it slowly. It may be the solution to all of your shoulder pain. Now, I hang almost every day as an insurance measure.
Thank you so much for sharing your story! That’s awesome that hanging has helped your shoulders so much! It makes me really happy to hear how much it’s benefited you!
This has been some quality hang time. Seriously though, I used to instinctively reach up to a doorway casing and just hang whenever I felt shoulder tightness. Some really good tips here and I will seek out the outdoor hanging spaces as well. Thanks for posting.
Thank you! I’m glad you got something out of the video
Great content. I realised over the past weeks that when I was doing pull ups my tendinitis issue on my shoulder was feeling way better and clearly this is due to the hanging. In fact the relief was way more noticeable than the typical shoulder rehab exercises...
Thank you! It really is amazing how much hanging can help out a lot of shoulder issues! Glad it’s helping!
Time to install that pull up bar that has been sitting in the corner.
Hopefully it's a bar made for Pull-ups because you can't just throw up a bar and rig it in the celing. You can damage your place like that or you can damage your apt and you wont be getting your deposit back. Mary please consult someone who is a fitness expert before modifying a pullup bar.
Just did mine. :D
@@Jakiejack It is a bar designed for two bracket to fit on the ends that are five-sided with screws. I can easily remove and fill the holes. It is a pullup bar that a got to suspend my yoga swing. The kind that goes between door jams. But I am going to put it in a narrow hall just above the jams of two facing door openings.
@@Jakiejack Thanks for caring, Jack! And taking the time to advise.
@@Jakiejack use the shower rail and pray
I wish every person would hear this.
I have been an athlete all my life: tennis, golf, football, archery, and a consistent 4-5 days a week of serious workouts. All my life I suffered shoulder issues, having had steroid injections several times.
Hanging has been fantastic for my shoulders.
Thank you for sharing your story. I was a competitive swimmer for 10 years and in physical therapy for overuse injuries at 12. If I’d known this back then I could have a avoided decades of shoulder issues.
The two exercises that have best impact on my shoulder impingement are passive hanging and pressing my palm on a table or chair back and walking back and forth while continuing to press down. I'll have include active hanging and swing hanging. Good video 👍🏻
Thanks!
Wouly you explain the pressing down exercise a little more please?
Eric3Frog - Bob & Brad Physical Therapists on youtube have a video explaining it watch at 3:40 point. ruclips.net/video/fpqMU88DfyE/видео.html
@@67NewEngland thanks for explaining that. It feels good. Somewhat similar to straight arm lat pulldown.
Thank you, this was great...
Wife walks in “what are you watching”? Me: “a video about swinging”
Jokes aside, as I suffer with shoulder impingement issues, I will definitely try this in the gym tomorrow.. thanks.
You're just dirty. 🙁
I came over for the Tankara blog. I subbed for the great info! I'm a car hauler by trade and my shoulders get jacked up. My dumb arss had no idea there was a way to stretch them. Thanks Doc! Atb Sean
Thanks for the sub and I'm happy my video helped you out!
I find it puzzling that common fitness advice recommends not having relaxed hang, and if you have shoulder problems, you should do rear delt flys etc. I did all that and it made things worse until I had to stop all upper body things requiring my arms...lat work, chest work, shoulder work, etc. My question to you is...how did mainstream fitness get so off course from the way we were made to move? Although I'm sure there is value in the typical exercises, I know that something is amiss because hanging has helped me far, FAR more.
I'm glad you found a way to fix your shoulder issues! I think mainstream fitness got away from movement in the '70's when body building become the basis for mainstream fitness. The fitness industry focused on building a more robust body through individual specific exercises rather than integrated movements. I do think we're starting to swing back to a more integrated approach. I look at typical exercises more as correctives rather than the focus. They're good to address specific issues but the goal should always be the integrated movement. Thanks for the great question!
@@DoctorBen That is true.Also it is a crying shame that basic body awareness is not taught in primary school.Every 2 year old instinctivly squats down to pick something up.When does that stop?.When he goes to school and has to sit down for long periods of time..That is where the educators should step in.
@@romber58 The sad fact is that most of these movement issues come from not letting children move enough. They largely figure it out as they explore themselves and the world around them. Stuffing them in desks and binding their feet do a lot to set kids up for a lifetime of physical issues.
Awesome video. Thanks for sharing your knowledge!
I'm glad you liked it and you're welcome!
'We all did it as kids'? 😁 it goes a bit further back than that, to millions of years ago when we lived in trees and hanging/swinging was our primary movement. This is just re-engaging our primitive instincts.
Where did you get this BS??
@@ShariaLawAllDay What are you trying to ask?
Wow, thanks for such a great presentation! Your info and tempo were perfect for me.
You’re welcome! I’m glad you enjoyed the video!
I just want to add that you should not not do this for too long before a workout of working the pecs or shoulders. Reason been if you go for too long you go beyond lengthening the muscle to over stretching. If done before you will naturally stretch your tendons and ligaments to the point where if you do heavy weights you have a greater risk of tearing a muscle in that area. Great for doing 3-4 times after it for about 20-30 seconds or less of you want.
You're right. You shouldn't mess with proprioception too much before lifting heavy.
Good call thank you for that.
Actually my main cue here is to start with a slight bend in the elbow then forcefully straightening the arm. That way the bicep tricep through the elbow joint absorbs some of the weight load so one is not 100% completely hanging loose on the elbow shoulder joint ligaments joint capsules. But just speaking from my own experiences. Because i do alot of both two arm and one arm hangs mostly as some kind of supplementary work for some advanced bodyweight exercises. But if done right regardless whether its with two arms or one arm for that matter. Then it is actually pretty healthy for the shoulders. In terms of humerus socket acromion rotator cuff space between the structures as i said because it creates space. But main que here is not to hang 100% completely loose on the joints tendons ligaments. That is not healthy in the long run!
I like the Triquetra shirt!
One of the big benefits of hanging is developing grip strength. If you hold long enough you will get a great burn in your hands, wrists and forearms.
yea i'm doing it to end every upper body workout and after 3 weeks I'm already hanging 2x my time compered to first try. I'm hanging 3x max hold and 1min rest between.
I have developed calluses on my hands!
Try hanging from towels too for a real grip challenge.
'We were built to hang.' I believe this! As kids we did it all the time in the playgrounds. And it is interesting to note that I have 2 old metal 'T' style poles in my backyard (probably to dry clothes on) from the previous owners, and before I knew this video existed, sometimes I'd go out there and do pull-ups and chin-ups, and sometimes I'd just hang there. Like it was natural or something. Glad to know it can help with shoulders. I'll give it a shot.
I used to do it after pull ups, didn´t know it was so important.
I know this is an old video but it helped a lot. Thanks!
You're welcome!
I do the passive hanging routine regularly and it has helped me a lot but I when I tried transitioning from passive to active the other day at the gym I lost consciousness for a second and fell on the floor. I think it had something to do with my neck. Don't try the active/passive transition if you have neck nerve impingement or anything of that nature.
True. If you have compromised physical structure hanging may be out of the question.
This happened to me recently! I landed on my shoulder of course.
You need to see a doctor if you passed out from hanging
You should see a doctor about lost consciousness, and you should see a doctor about any injuries from the fall. I wouldn't recommend hanging until the doctor says it's ok.
How did it go
Thank you a lot, Dr.
Great stuff. Gotta be careful though. I was 'hanging' regularly about a year ago and developed golfer's elbow from it. Perhaps I over-did it, I'm not sure. But there IS a risk of injury with this, so proceed with caution.
For sure you always have to listen to your body.
@@DoctorBen what sort of sets an reps would you recommend for a rooky climber?
@@lorenzodsilva4820 start slow. 10-15 seconds of hanging at first with enough rest to do another 10-15 seconds of hanging. Around 5 sets of this. increase the hang time as you get stronger until you can hang for a full minute unbroken.
Great video.Thank you very much.
You’re welcome.
Thanks man! I'm gonna try these out to get more grip and shoulder strength. I'm currently lacking serious shoulder strength in my left shoulder from an old injury. I can do pullups, but if I just hang with one arm, it almost feels like I'm about to dislocate my shoulder. Gonna check with my doctor and hopefully get a scan. In the meantime, I'll practice and build strength (slowly). Thanks again!
Chi Gung exercises are very good for healing joints and are gentle. They have a shoulder series, but usually doing one exercise is good enough.
I’ve been doing this and it helps 👍🏾
No you haven't. Just stop it.
Great video. I bought Dr. Kirsch’s book in 2016 and it fixed my should impingement problems.
Thank you! It’s a great book too!
Come on everybody, to the bar!!
Our ancestors were chimps who loved to hang from tree to tree, this brings back the our real primitive strength that we lack
Repent and find Jesus
@@mustardseedist If you can show me someone turning water into wine...
shoulder is always sore from surfing , started hanging after watching !!! helped right away ... after 2 weeks I can hang 4 quite a while. thanks
You’re welcome. Glad the hanging is helping you out!
I start every workout at the gym by hanging off the stretch bar. Pops my vertebrae in line .
I'm trying to make my core have more strength. Great ideas!
5:12 Dr. Ben tells us how to get into swinging
Good to know. I've been hanging on the pull-up bar at the gym, but was never really sure it had any particular benefit (except for maybe being on "Survivor"). I just like to do it at the end of a workout. I'll have to try the variations now, too.
Sir, I have had a shoulder impingement on one side for several months & was in excruciating pain whenever attempting to lift beyond ear level, can't make sudden movement, pull ups I used to do daily or even holding heavy objects. I have applied your method of hanging though at first painful suspended, but now lift my arm over head with full motion.
I'm so happy it helped! I hope your shoulder continues to improve!
Hi Wilson, I too have a severe impingement on my left shoulder. Every time I try and do the dead hang I can't last longer than 3 seconds due to the pain. How did you overcome this? I literally feel as if my shoulder is going to pop out.
@@GatoTravieso37 try supported hangs first, so maybe have 2 legs on a chair while hanging so your full body weight isn't on your hang, then progress to one leg, then full passive hang, then active hang. will take time but will help in the long run
one day at a time... .. a little bit every day... im up to about 1.5 minutes...but it started with like 10 seconds if that....
Joe Rogan recommended this video. Just watched, Very good explanation. Going to execute in the gym tomorrow.
Everything you are talking about, I did as a kid, because of the monkey bars at school. But this was back in the '60s.
Those contraptions have since been removed. Never understood why.
Because they were deemed to be too dangerous. All the ladder bars in my gym are recycled school gym equipment.
Sad isn't it.
@@DoctorBen Worse than. And the individual schools we sourced from had zero explanation for why this was happening: the decisions were not made at a school level, but at an admin. body level (Occupational Health and Safety), at a federal level, as far as we can tell.
For older folks definitely start out slow and work up to some of these swinging movements. You can drag your feet on the ground and do some very gentle back and forth swinging.
Great tips!
When I started lifting 6 years ago I couldn’t support my own body weight in a hang. Crazy
This a affirms what I thought...very well explained Ben...👍
Thank you