Shoulder Injury Repair, Spinal Decompression, Posture Correction - HANGING!
What this covers
⚛️ JOIN THE SCHOOL: https://schoolforlivingscience.com/membership 🦶 LEARN KINETIX: https://schoolforlivingscience.com/knt1 📆 SECRETS OF FASCIA LIVE CLASSES: https://schoolforlivingscience.com/secrets-of-fascia
// 2023 CHANNEL UPDATE //
I’ve moved on from Mobility Mastery (self fascia release) in order to focus on teaching Kinetix, my method of root cause discovery for pain and dis-ease that involves partner fascia release as a “diagnostics” (and regeneration) tool. Kinetix is a complete scientific methodology that I teach to friends, partners and professionals alike inside The Kinetix Academy.
My other primary focus will be the launch and growth of a new podcast and Substack community called The Human Freedom Project.
// NEW CONTENT ON YOUTUBE //
Sometime in 2023 I will return to YouTube with HFP podcast episodes and content created to help you know and understand yourself as a whole organism made of body, soul and spirit. This content will feature the Kinetix methodology, pain science, fascia secrets I’ve learned from 15+ years in private practice, neuroscience and evolving beyond the brain, trauma and the body, and more! I’m excited to go on this new adventure with you.
*********** // VIDEO DESCRIPTION // **********
There are so many benefits of hanging!
✅ Improved grip strength - a biomarker of aging WELL ✅ Core correction - repositions deep core muscles, attachments and pelvic alignment ✅ Shoulder injury repair ✅ Better organ function and improved digestion ✅ Spinal decompression and rib decompression ✅ Lat stretch and lat strengthening ✅ Postural correction - pelvis, spine and shoulders will find their natural position, reversing hunchback, swayback, forward rotated shoulders, forward head posture ✅ Improved blood circulation ✅ Fascia strengthening for the tendons and ligaments of the hands, arms, shoulders and shoulder girdle or rotator cuff muscles
...and more! ____________
REHABBING A SHOULDER INJURY?
I recommend reading John M Kirsch’s classic book on hanging ► https://amzn.to/38ZNquM ____________
HANGING BAR OPTIONS
► Hanging bar similar to the one used in this video https://amzn.to/3nnNUTG ► Easier assembly and offers more height https://amzn.to/38WzUrC ____________
Timecodes
0:00 - Intro 0:24 - 10 Benefits of Hanging 6:05 - My Preferred Hanging Grip 7:17 - How to Hang Well 8:46 - Hanging FAQ's and Tips 10:00 - Outro ____________
FASCIA RELEASE TO MAXIMIZE HANGING BENEFITS For shoulder injury repair: ► Middle deltoid fascia release https://youtu.be/qVap0NzqZe0 ► Chest and front deltoid fascia release https://youtu.be/FJNbxAsxrUg
____________
For organ and gut health:
► Abdominal fascia release using a ball https://youtu.be/SqMTd7GR1xM ► Abdominal fascia release using your hand https://youtu.be/q-Af2hZHL6c ____________
For hip and pelvic stability:
► Quad, hip flexor and TFL fascia release https://youtu.be/kgqewjmTQz0 ► Adductor (inner thigh) release https://youtu.be/43dgygimyIk
Hanging can reduce low back pain, mid back pain and upper back pain. Some people claim it can strengthen the skin of the upper body and improve lymphatic circulation. ____________
I believe we could ALL benefit from hanging, and I’d love to hear from you - do you hang? How does it improve your body and health? Are you inspired to hang? Just started? How does it feel in your body?
I’ve experienced immediate noticeable benefits in just a week or two of hanging: My grip is so much stronger, I can now hang at least 45 seconds, my left shoulder feels more stable, my ribs and mid back feel lighter and less crunched, my spine is happier, my yoga practice has improved and my posture feels more naturally fluid and free.
____________
Medical disclaimer: the contents of this video are for educational purposes only and not to be taken as medical advice. If you need medical advice, please consult your doctor.
Earnings disclaimer: some links shared on this channel are affiliate links, which means I get a small commission (at no extra cost to you) when you buy through my link. This helps me continue making free videos. Thanks for your support!
Keywords: hanging exercises, benefits of hanging, shoulder injury hanging, shoulder pain hanging, shoulder pain, shoulder injury repair, shoulder rehab, shoulder injury rehab, shoulder pain, shoulder hypermobile shoulders, pelvic instability, hip misalignment, hip instability, spinal decompression, spine decompression, spinal decompression at home, neck pain, neck pain relief, pain, pain relief, natural pain relief, hanging bar, how to hang, rotator cuff exercises, hanging for shoulder health, functional leg length discrepancy treatment
Source description (no synthesized summary yet).
Hanging from a bar provides 10 distinct physical benefits ranging from grip strength to posture correction, and when performed with proper form using a narrow grip position, it can safely rehabilitate shoulder injuries while strengthening fascia and correcting postural dysfunction.
- Hanging addresses multiple interconnected systems: grip strength, core stability, organ function, spinal decompression, and shoulder mobility
- Proper hanging form (narrow grip, engaged shoulders, neutral spine, relaxed lower body) is essential to avoid dysfunction and maximize therapeutic benefit
- Progressive loading through repeated sessions (3 sets, building duration) develops both strength and mobility simultaneously
This asset isn't compiled yet
You're seeing its claims, ranked. Compile it to build the argument threads, weight them, and check each claim against your library — the full view.
Hanging can simultaneously strengthen and lengthen shoulder joint ligaments and supporting muscles, improving mobility while building strength
“we can use hanging to strengthen loose relaxed ligaments in the shoulder joint and the muscles that support the shoulder joint but we can also improve mobility so actually strengthening and lengthening at the same time”
Hanging can help rehabilitate shoulder injuries and strengthen loose or relaxed ligaments in the shoulder joint
“if you have any kind of shoulder injury or loose or relaxed ligaments in your shoulder hanging can be wonderful”
Fascia wraps all organs and musculature in the abdomen along with nerve endings, holds organs in place, and tight abdominal fascia can contribute to organ dysfunction by restricting the movement organs need for optimal function
“fascia actually wraps all of your organs and of course all the musculature in your abdomen as well as the nerve endings here and fascia actually holds the organs in place but your organs need to be able to glide and move in order to function optimally and tight fascia in the abdomen can contribute to organ dysfunction”
Ribs can become sticky, stuck to each other, and shortened, which impairs breathing, limits twisting ability, and restricts overall movement because structures become squeezed
“there's a lot of talk out there about how good spinal decompression is but we don't talk enough about rib decompression this is where your ribs might get sticky and stuck to each other and shortened and when this happens your breathing can be affected um twisting becomes really challenging you know basically it's just not good because suddenly everything is getting squeezed your breath can't expand and contract like normal”
Hanging allows the spine to decompress by creating space in joints, bursa, and discs
“hanging allows your spine to actually just kind of let go of itself decompress bring more space into uh those joints and the bursa and the discs and everything in the spine”
Hanging can correct posture throughout the spine from the pelvis up through the neck and cervical spine, and can help reverse hunchback and sway back when practiced consistently
“spinal posture all the way up through your neck your cervical spine it can help correct and reverse hunchback and sway back so i think it's pretty amazing overall if you do it consistently for correcting your posture”
Latissimus dorsi muscles do not get much work in most people and become fascially restricted because overhead reaching is uncommon, resulting in chronic contraction
“your lats your latissimus dorsi these are the big back muscles that actually don't get a lot of work um you know in most of us if we're not gym rats but they do get fascially restricted because we don't reach overhead often enough and so they're kind of chronically contracted”
Pelvic instability is the hidden root cause of head-to-toe pain and hanging can help correct core posture by positioning the pelvis in a natural neutral position and allowing deep core muscles to find their natural position
“pelvic instability i believe it's the hidden root cause of head to toe pain and hanging can actually help correct your core posture so what i mean by this is not only your pelvis your hips um and your entire pelvis region is going to kind of be put more in a natural neutral position when you hang but it also gives a chance for the muscles in your deep core to find their natural position as well”
Glute muscles become inhibited when the pelvis is in improper posture because they are trying to hang on and keep the body stable, and hanging can reverse this by forcing the pelvis into neutral position
“sometimes we have glute muscles that are inhibited because they're trying to hang on and keep you stable due to improper core posture basically the posture of your pelvis and of your hips”
People with weak grip strength or compromised shoulders may find that by the third set of consecutive hanging efforts, they cannot hold the position for even 20 seconds, but this is normal and will improve with continued practice
“if you are really weak with grip strength if your shoulders are maybe in kind of bad shape like me not that long ago you might find that actually by the third rep if you're doing this in a row you actually can't even hold it for 20 seconds that was true for me so if that's true for you don't worry about it you'll get stronger you'll get stronger you just have to practice”
Grip strength is one of the markers that the body uses to determine whether we are aging or not, making it an important health indicator
“as we age grip strength is one of those markers that the body uses to determine are we getting old or are we not getting old so grip strength is actually pretty important at a subtle level”
Proper hanging form requires starting slightly behind the bar, maintaining relaxed neck without strain, positioning hands before lifting feet, engaging shoulders before dropping down, maintaining neutral head position, keeping lower body relaxed without engagement, and avoiding sway back or arched positioning
“i like to start a little bit behind the bar that way i'm not straining my neck looking straight up at it i'm kind of just gazing up my neck is pretty relaxed and then i'm going to get my hands situated first so i want to make sure i have the grip i want while hanging i like my thumb over the bar you can do thumb under the bar probably good to practice both but try them out and then use what feels good to you so i want to make sure to engage my shoulders before i pick my feet up then i'm going to slowly drop down into my hang and you want to make sure while you're hanging that your head is neutral it's relatively relaxed sometimes i might even look up just a little bit you want to make sure you're not engaging your lower abs and pulling your knees up to hang you want your lower body to be really relaxed to just be hanging there so you're just picking your feet up you also don't want to have a sway back so you don't want to kick your feet back towards your butt and arch your back at all you want your lower body to be nice and loose and only engaged enough to get off the floor”
Dead hanging is good but is contraindicated when rehabbing loose ligaments and shoulder injuries; engaged hanging with active shoulder muscle recruitment is better for ligament strengthening in compromised shoulders
“i like this uh just narrow grip pull-up position to hang with and then i'm also not going to be dead hanging dead hanging i think can be great but i'm not because i'm rehabbing some loose ligaments and shoulder injuries”
Fascia should be both released and strengthened, and hanging provides a method to strengthen fascia by challenging it to maintain neutral healthy posture under load while allowing parts that need to stretch to do so
“most of the time i'm focused on fascia release but it's actually important to strengthen our fashion as well and hanging can be one great way to do that hanging is going to challenge the fascia to hold us in that neutral healthy posture in a strong way while allowing certain things that might need to stretch to stretch”
Most people have forward rounded shoulders, so using a chin-up grip (wide grip) closes shoulder joints further and is contraindicated; a narrow grip pull-up position opens the armpit area and provides better lat stretch and strengthens back shoulder muscles and ligaments
“most of us have kind of forward rounded shoulders anyway and so if we go into a chin up position we're kind of you know scrunching the shoulder joints closing them a little more and i personally want to open my armpit area my lats get a really good stretch and then strengthen the back shoulder muscles those deltoids and the ligaments in there so i like this uh just narrow grip pull-up position to hang with”
Hanging relaxes abdominal fascia, allowing organs to find their natural neutral positions and increases blood flow to the abdomen
“by hanging it actually gives all that fascia a chance to kind of relax and not work so hard so the organs get a chance to kind of find their natural neutral positions and brings blood flow down into the abdomen”
Most people do not spend significant time with arms overhead; arms typically hang down, so hanging encourages blood circulation through the arms in a way that differs from normal daily positioning
“most of us don't spend any significant amount of time with our arms overhead most of the time they're just hanging so it gives the body a chance to circulate that blood in length in a different way”
Hanging can be practiced daily by challenging yourself to hang 30 seconds each time you pass a bar, and progressively building duration over time
“if you're like me and you've put a hanging bar in your home basically every time i pass by i challenge myself to hang for maybe 30 seconds and then i do try to build on it and sometimes i'll time myself sometimes i won't”
Once proper hanging form is achieved with neutral pelvis, decompressing spine, and slightly engaged shoulders, the goal is to simply hang and see how long you can maintain the position
“once you feel like everything is in a really good position your legs are in a good position your pelvis is neutral your spine is decompressing and your shoulders are slightly engaged if you're like me then you just hang and you see how long you can actually just sit here in the hanging position”
A minimum effective hanging session consists of three sets of progressively longer duration, with the goal of adding 1-2 seconds between sets and continuing to increase duration across the three sets
“you could go to a park find a playground something to hang off of and see how long you can hold it and then you'll do three sets basically now you could certainly do more than that if you want but i think that's kind of the bare minimum to have an effective uh hanging session for yourself so just time it and see if you can go one or two seconds more the second time and then one or two or three or four or five 10 seconds maybe the third time”
There are multiple ways to hang including opposite grip, one-arm hangs, wide grip, and thumb-under vs. thumb-over variations
“there are a bunch of ways to hang and if you look this up online you're going to find them and maybe you want to actually practice those other ways for example some people go opposite grip like this some people will hang from one arm like that or hang from one arm like this some people go wide grip some people do thumb under and thumb over”