Introduction
Why & How "Hanging" STOPS Shoulder Pain & Surgery
Bob and Brad demonstrate how the "hanging" method can stop your shoulder pain.
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Content
Bob and Brad the two most famous physical therapist on the Internet hi folks, I'm Bob Shrum physical therapist, radharani physical therapist.
We are the most famous physical therapist on the internet and our peanut of course, Bob today we're gonna discuss why and how hanging stops shoulder pain and surgery, hanging yeah.
This is C.
You know something by the way.
We first discovered this.
We were a really skeptics worried yeah.
As a matter of fact, one of our viewers brought this book to our attention and Bob I.
Think you ordered it to find out what was all about.
I really appreciate when viewers doing this, because they also put us on to a BAC book that I just have loved I thought.
It's been fantastic by the way.
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You want to join us on their social media channels and our website, because it's vibrating we were always giving something away.
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We, yes, so you want to show real quick when we're giving away Brad this is the I'll say: has a it Bob, he always messes it up.
The vibrating peanut massage ball like the fit index really cool device, it's kind of like a a small foam roller, but it vibrates it really well Matt made- and this is this is I know they have it on sale for like 30 bucks.
So it's really a good price and yeah.
It is built very well.
You can you know you can sit down and work.
Your calf muscles, your hamstring muscles I used it for my hip, hip yeah that just works well, Jack! It works wonderful.
We don't have time to show you how it works totally, but you'll have to believe us.
We do have a video out of don't we Bob yeah, oh yeah, we doing absolutely okay, Brad, let's go to work all right so hanging.
We brought this up and we want to give all the credit to this to dr.
Josh, M, Kirsch, yeah and I, like dr.
Koh she's from Stevens Point 30 miles from where I grew up in Wisconsin Wisconsin of some kinship yeah.
There we go exactly but shoulder surgeon been around for or maybe orthopedic, surgeon right and he's done.
A number of yes, some studies, dub case study, great scientific as well as case histories, would actually help people.
It's just a great book not only for a therapist but he's written very well for the layperson.
You some nice examples.
I think he can't will convince you by the time you're done reading it right we're going to show you how to do it and why it works in just a minute or two.
But if you really want to understand it well get into the details, don't hesitate, I'll, go below the video and we got hooked up to our favorite books.
We love and it's right there.
Alright, Brad, okay, so we're shoulder pain.
The most common problem is impingement sis subacromial impingement syndrome, commonly they say, I concur.
Ninety ninety-five percent, according to the book- and you know most people are gonna- agree with that.
Unless you fell down and you know motorcycle accident, the thing is the impingement can lead to a tear right, so even the rotator cuff, tear can be may be attributed to impingement right.
So if you have problems reaching up- and you have that pain here or that painful arc syndrome- it hurts here, but not up here, very good chance.
This is gonna help yeah.
Okay, so should we show Wyatt hell? Let's see the reason right over here Sam, it's kind of getting a little ornery there we go.
So if we look at the area in the book he talks about this through a good part of the book is the acromion bone here and the karaköy yeah Carrick right here and there's a ligament that connects the two now what happens in this instance? We put tape.
There blew the the ligament, was there already, but we highlighted in blue.
So it's easy for you see.
So what happens? Is the impingement occurs right here where I'm pointing with the pen- and you can see- there's not much room.
This is a perfect model of having impinged.
Now, if I go up like this look at how that pushes into that blue portion- and this is one of the tendons of the muscle here- I- can see how that's the superfan Austin that one of the most commonly involved tendons right with impingement, so you could have surgery and you they can open this up and grind some bone and cut some tissues away and make a gap there, so it works or the process actually remodels us opens up the gap and that's the whole theory that the book talks about with great success.
You know with people so right.
You know why not try that first versus surgery, but the surgeon, don't like it yeah, okay! Well, that's it yeah! He was putting himself out of business.
So if we look at without the tendons here, but we want to get this gap right here for it's tight and we want to open it up.
Map I move in this point bone down the humerus, but by making the gap in here larger and that's done by the hanging process, so that I think that's clear.
Brad Liz concurs all right.
We got you're fired you're done for the day, all right, so the other thing that hanging does is not only if we shapes that, but the shoulder blade sure really needs to have motion.
So why don't you show? This is actually a model of a shoulder, blade, sure I mean, oh sure, all right, which one are you guys? Okay.
So when you go up like that, the shoulder blade doesn't that go up and down Bob and it just keep going yep.
The shoulder blade doesn't stay still like this.
It actually needs to move along with the shoulder blade.
Otherwise you will not have a full shoulder motion.
So there's the muscles and the tissues that connect that the hanging is gonna stretch that out and allow that that doesn't move you're only gonna go this high right, 20 degrees, right, I, believe that's exactly right: Bob, okay, okay, anything else! Also, he claims it helps the rotator cuff, tendons, the integrity and tissue of the tendons.
Now, how do you hang sure you have to get something to hang out? I pull a bar works, wonderful and he's got about a half a dozen different options of how to set up a pull-up bar yeah how to do it in your basement and yard and actually in a hotel room all right, yeah, oh yeah! He goes all the way Wow.
So the idea is when you first start out.
You start out with a partial hang now, if you can't, you know if you're too sure and you can't reach it- you're not gonna build a partial hang.
So you get a stool to raise yourself up sure, and then you go to here now.
This works good for me.
I can grab here and I'm.
Just gonna bend my knees and let a partial hang now it's gonna be painful, and he reports in the book that it's gonna be painful and that's okay.
He said you're not going to tear anything worse, just work with it, for it start out.
- ten seconds then come up and the goal is 30 seconds, but anywhere between ten to thirty seconds you start with, and then you give it about a minute or two break and let your shoulders relax and when you do this, the only thing only muscles in your body that should be tight is the handles.
Are the muscles in your grip yeah everything else? You want to totally relax you're just hanging like a pendulum and then eventually you'll get to where you can fully hang and typically like with me.
When I hang, I get I, don't even get 30 seconds and my hands get to be painful and tired yeah.
He does mention the use of your gloves, yeah yeah, you can use gloves, and actually this is a little farther than this video goes, but there are devices you can get.
So you can let go and hooks that, but that's another story yeah we'll get into that.
Maybe another video, so you're gonna hang there for 30 seconds.
If you can tolerate it with your hands, one thing that I do sometimes I correct myself as I.
Let my head go forward which is okay for my shoulders, but it's gonna hurt my neck, so make sure your heads back where it belongs very easy to let that go forward by the way you know when I use my new pulps Fred I use a golf club, Oh golf clubs.
There you go go for yep.
I could see that or I.
My I should have my bicycle.
Gloves domino chip.
Listen, you know.
If you got more grip, I mean a bit more friction yeah and it makes it you not.
The grip is hard right.
I mean exactly.
Work is hard big, important point and I.
We had people comment on this, make sure you grab forward, not this lace, all very good palms away from the way from you yeah excellent point and then, as you get more advanced there's, he talks about swinging forward and backwards really relaxed but to get started, and he says to do this for 10 to 15 minutes.
Wow, you're, gonna! Hang, you know ten to thirty seconds over that long, bread, no I, don't yeah I mean but I don't have this their problem either.
- more as a maintenance program sure so you're gonna have to use your judgment with that again, but that's what he recommends for people to start with.
So he's the doctor, yeah yeah, it is all I know, we've seen some success for this it on uh.
You know kind using different devices, but I mean I, definitely have seen it helped, and it helps my back as well right, that's something he doesn't get into because you put it some traction yep, that's that's the other bonus thing yep! So once again, back Bob once again, once again we can fix just about anything except for a broken heart.
There you go, but we're working on it and I'm gonna get some room for the heart.
Yeah I get a big fat heart.
We could get a sewing machine and start so here we go.
That's good, visual thanks for watching you.
FAQs
Why & How "Hanging" STOPS Shoulder Pain & Surgery? ›
Many movement coaches, trainers, and even surgeons speculate that hanging from a bar is great for shoulder health, and even a cure for shoulder pain. The proposed mechanism is creating space in the joint to avoid compression or impingement of sensitive tissues.
Why does hanging fix shoulder pain? ›Kirsch, the hang is good for people with shoulder impingement and even rotator cuff injuries. Here's why: Apart from stretching the brachial arteries, the hang also stretches and strengthens the supraspinatus tendon. This is the tendon that's mainly responsible for shoulder strength, mobility, and endurance.
How long should you hang for shoulder health? ›Dr. Kirsch has recommended hanging for up to 1.5 minutes per day, in whatever increments you can tolerate. This could be bouts of 10, 15, or 30 seconds depending on your grip strength. So the next time you're in the gym or passing your local park, try giving a dead hang a shot.
Does dead hang fix rotator cuff? ›If you have a rotator cuff injury, dead hangs may strengthen your injured shoulder muscles and help your shoulder remodel itself.
What surgery relieves shoulder pain? ›Shoulder arthroscopy may relieve painful symptoms of many problems that damage the rotator cuff tendons, labrum, articular cartilage, and other soft tissues surrounding the joint. Common arthroscopic procedures include: Rotator cuff repair. Removal or repair of the labrum.
Does hanging stop shoulder pain? ›There are many different ways to relieve shoulder pain, but hanging is one of the most effective methods. Hanging exercises will help your muscles to relax and reduce tension in your neck and shoulders.
What is the most painful shoulder condition? ›Frozen shoulder is one of the most painful shoulder conditions due to its persistence, long recovery and ever-growing pain. In early stages of development, pain is at its height, but slowly minimizes through each of its three phases.
Will my shoulder ever heal? ›Shoulder injuries are highly treatable if addressed early.
Often these injuries can be resolved without surgery. The goals for most shoulder injuries are to decrease inflammation, alleviate pain, strengthen muscles and improve range of motion.
- Improved grip strength is not the only benefit to hanging. As Peter explains, “A dead hang on the bars is fantastic for shoulder mobility and range of motion. ...
- Hanging is also great for spinal decompression. ...
- Stretches the upper body. ...
- Reduces shoulder pain. ...
- Improves shoulder mobility. ...
- Corrects posture.
A straight-arm hang works your hand and wrist flexors, the brachioradialis and extensor carpi radialis muscles in your forearms and the deltoid muscles in your shoulders. It specifically targets the muscles that enhance your grip, which is essential in many exercises, including pull-ups.
How long should I be able to hang for? ›
The 60-Second Baseline
If you're a serious lifter and you're not carrying excessive body fat, you should be able to hang comfortably from an overhead bar for a minimum of 60 seconds. Ideally longer.
Beginners should perform between 5-20 seconds, for 4 sets, 3 times a week. Intermediate level athletes should perform between 20-40 seconds, for 4 sets, 3 times a week. Advanced level athletes should perform 45+ seconds reps or more for 4 sets, 3 times a week.
How long can the average person dead hang? ›Beginner: 10 seconds. Intermediate: 20 to 30 seconds. Advanced: 45 seconds +
What is the most popular shoulder surgery? ›Rotator cuff repair is one of the most common shoulder surgeries performed today. It's used to identify the damaged portion of your rotator cuff, and then clean and reattach the torn or injured tendons.
When is shoulder pain surgery necessary? ›Surgery may be a good choice for you if both of the following are true: Shoulder pain or weakness limits your ability to do your daily activities, to be active, and to sleep well. These symptoms have not improved after a period of non-surgical treatment, including a well-designed physical rehabilitation program.
When does shoulder pain require surgery? ›The telltale signs shoulder surgery may the best solution for pain relief, include: Ongoing pain over a long period of time that limits activities of daily living or recreational activities. A new injury, which results in weakness or loss of motion.
When shoulder pain is too much? ›Call Emergency Services if you have sudden pressure or crushing pain in your shoulder, especially if the pain starts in your chest, jaw, or neck. If you fall on your shoulder and feel sudden intense pain, you should see a doctor because you may have torn rotator cuff or dislocated your shoulder.
What makes shoulder pain worse? ›“While there is no precise reason why shoulder pain can be worse at night, some factors may include direct pressure on your shoulder when laying on your side, overuse during the day, and gravity pulling on your tendons or ligaments in your shoulder as you lay on your back,” said Dr.
What is the most comfortable position for shoulder pain? ›If you face rotator cuff pain—or shoulder pain, in general—try sleeping on your back with a small pillow nested between your shoulder blades. Often, morning shoulder pain is caused by your body's flatness during nighttime hours.
What is the most painful type of shoulder surgery? ›Rotator cuff repair is the most painful shoulder surgery(6). You may experience pain in the first postoperative days.
What are 2 warning signs of a rotator cuff tear? ›
- Difficulty and pain caused by raising your arm.
- Popping or clicking sounds or sensations when moving your arm.
- Shoulder pain that worsens at night or when resting your arm.
- Shoulder weakness and struggling to lift items.
It takes the repaired rotator cuff tendons about six weeks to heal initially to the bone, three months to form a relatively strong attachment to the bone, and about six to nine months before the tendon is completely healed to the bone.
When can a shoulder not be repaired? ›Surgical repair of a rotator cuff tear may not be possible due to the severity of the damage or because the shoulder has become arthritic. If the rotator cuff tear is very large (a massive rotator cuff tear) and has been present for a long time, there is a chance that surgical repair is not possible.
What shoulder injury takes the longest to heal? ›A typical fracture that we fix can feel good in a matter of days or weeks. Somebody with shoulder dislocation might take up to three months to feel a great benefit, whereas a patient with rotator cuff tear could take between six months to a year to heal.
How long is too long for shoulder pain? ›You should see your GP if your shoulder pain doesn't begin to feel better after two weeks.
What happens when you hang everyday? ›As an everyday exercise, dead hangs are often overlooked. But hanging from an overhead bar will not only help your spine and give your muscles a much-needed stretch, but it can actually lower your risk for deadly cardiovascular and respiratory diseases too.
How many sets of hanging should you do? ›Aim for two to three sets, one minute each, for the active hang, increasing your time as you progress.
How much hanging should I do? ›Hanging. Hanging on a bar for 15-20 minutes can help increase height as it stretches your muscles. It will also strengthen your core muscles.
Does hanging strengthen arms? ›#1: Dead Hangs Strengthen Numerous Upper-Body Muscles
Dead hangs work most of the muscles in the back, arms, and upper body in general, including the: Deltoids and rotator cuff muscles in the shoulders.
The goal of hanging the head off the side of the bed is to relieve tension in the neck and back. This is because gravity helps pull your head and spine into alignment, which takes the pressure off your muscles and nerves.
Can hanging build muscle? ›
The Bottom Line. Now that you know what a dead hang is and how to do it properly, put it into practice and enjoy the benefits! This simple move can help improve your grip strength, posture, and overall upper body strength, build muscles and strengthen your core. Plus, it's a great way to relieve stress.
Does hanging improve posture? ›Dead hangs are a surprisingly beneficial exercise. A few seconds between squats and overhead presses can help decompress your spine, reducing back tension and pain. Longer hangs are good for your posture and can increase your grip strength.
How many times should I hang? ›So If you have a best friend from the same city, you should hang out with them at least once a week, with other casual friends, it can be every other week or once a month but with the ones that you consider close friends, even intimate friends that you share everything with them you should hang out at least once a week ...
What is the best grip for hanging? ›Your grip should be shoulder-width or slightly wider than shoulder-width apart. If you're unable to grab the pull-up bar, stand on a plyometric box or a secure flat bench.
How long is a good one arm hang? ›Start on a deeper edge, keep adding weight and work your way down to smaller holds. The optimum hang time is between 5 – 7 seconds – 10 seconds can be too hard on the shoulder. This is a strength training protocol, so rest as long as you need to be able to properly execute the hangs.
What is the longest time someone has hung? ›SHUNAN, Yamaguchi -- Guinness World Records has officially recognized a 35-year-old Japan Coast Guard (JCG) officer here for the longest continuous "dead hang," at 1 hour, 20 minutes and 41 seconds.
What is the dead hang test for longevity? ›Option #2: Dead hang
Any conventional pull-up bar should work. Men and women should be able to hang for a minimum of 30-50 seconds. This is the “good but you should probably get better” range. If you can hang for over 60 seconds, you're solid.
The single-arm hang is a static exercise that involves hanging from a bar by one hand. It is an advanced hanging exercise that demands above-average shoulder stability and grip strength, and may not be appropriate for some people.
What is the new type of shoulder surgery? ›In recent years, Duke shoulder specialists have begun offering a newer technique, called superior capsule reconstruction, to repair severe rotator cuff tears. In this approach, the surgeon inserts a human tissue graft, attaching one end to your upper arm bone and the other end to your shoulder socket.
Is shoulder surgery a high risk surgery? ›Shoulder surgery is generally a low-risk procedure. Significant adverse effects are rare, primarily due to advancements in technology, surgical techniques, and training.
What is the most difficult shoulder surgery? ›
Among the most troublesome are revision surgery in patients with massive rotator cuff tear, atraumatic shoulder instability, revision arthroscopic stabilization surgery, adhesive capsulitis, and bicipital and subscapularis injuries.
What are the disadvantages of shoulder surgery? ›The risks of surgery include: Infection and problems with wound healing. Injury to the nerves or blood vessels of the shoulder. Lack of good range of motion.
Can you avoid shoulder surgery? ›Studies Show Shoulder Surgery can be Avoided with Therapy: Rotator cuff injuries are one of the most common causes of shoulder pain in the United States with the risk for rotator cuff tears increasing as we age.
How long does the average shoulder surgery take? ›Generally speaking, shoulder surgery is completed in around 1-2 hours. Factors affecting the exact length of your shoulder procedure will include whether the surgery is arthroscopic or open, as well as the location/severity of the shoulder damage to be repaired.
How do I know if I need surgery? ›Your doctor should only recommend surgery if it's essential, you've exhausted your other options, your pain is getting worse, and/or your quality of life is being affected by your pain or condition.
Do you have to stay in hospital after shoulder surgery? ›Typically, you will stay in the hospital for two to three days, but this depends on each individual and how quickly he or she progresses. After surgery, you may feel some pain that will be managed with medication to make you feel as comfortable as possible.
Am I awake during shoulder surgery? ›This is a typical positioning for shoulder surgery. Patients are typically awake, mildly sedated or in a light sleep. They can choose not to be awake during the operation, but they do not need to necessarily get complete anesthesia, be on a breathing machine and have a breathing tube.
Are dead hangs good for shoulder bursitis? ›Kirsch recommends this activity. When you hang from a bar, your humerus shoots straight over head and will press on the acromion. Over time, if hanging regularly, that pressure from your humerus will start to reshape your acromion. This can open up space in your shoulder joint and reduce subacromial impingement.
Is a 2 minute dead hang good? ›You can hang anywhere from 2 to 5 minutes for both the passive and active hangs. Be warned: Even the fittest of the fit may have a hard time holding an isometric hold for this long in the active dead hang. Hanging as long as you can, building on your time each week.
How I cured my shoulder impingement? ›- Physical therapy is the most important treatment for shoulder impingement syndrome. ...
- Ice should be applied to the shoulder for 20 minutes once or twice a day.
What is the recovery time for shoulder bursitis surgery? ›
Recovery. Recovery from impingement / bursitis surgery involves the use of a sling for a short period, less than two weeks. Physical therapy is generally recommended after the surgery. Return to full activity ranges from six to eight weeks.
What is the fastest way to heal bursitis in the shoulder? ›A corticosteroid drug injected into the bursa can relieve pain and inflammation in your shoulder or hip. This treatment generally works quickly and, in many cases, one injection is all you need.
Does surgery help shoulder bursitis? ›Surgery is sometimes needed to treat shoulder bursitis. This can be done using a small incision with a special, minimally invasive probe called an arthroscope. During the surgery, the inflamed bursa, some of the bone and any spurs are removed to create a larger space for the rotator cuff tendons.
How long should the average person be able to hang? ›Beginner: 10 seconds. Intermediate: 20 to 30 seconds. Advanced: 45 seconds +
How long should the average person be able to dead hang? ›Beginners should perform between 5-20 seconds, for 4 sets, 3 times a week. Intermediate level athletes should perform between 20-40 seconds, for 4 sets, 3 times a week. Advanced level athletes should perform 45+ seconds reps or more for 4 sets, 3 times a week.
How much should I hang everyday? ›Key Takeaways. Hanging is a simple strenuous exercise believed to help increase height. It involves hanging from a bar and stretching the entire body, which can also improve flexibility and posture. Hanging every day for 3 to 4 minutes can help increase height by stretching the spine and the muscles.
What is the best position to relax your shoulder? ›Sleeping On Your Back with Shoulder Support
If you face rotator cuff pain—or shoulder pain, in general—try sleeping on your back with a small pillow nested between your shoulder blades. Often, morning shoulder pain is caused by your body's flatness during nighttime hours.
Activities to Avoid with Shoulder Impingement
Weightlifting (especially overhead presses or pull downs) is problematic, so avoid that until you are cleared. Avoid swimming entirely until you have recovered. Avoid activities that keep your elbow from being aligned to your side.
While most cases of shoulder impingement can be treated without surgery, sometimes it is recommended. A doctor may suggest surgery if nonsurgical treatment options do not adequately relieve shoulder pain and improve range of motion. Surgery can create more room for the soft tissues that are being squeezed.
Is shoulder impingement surgery worth it? ›Surgery is only necessary when there is a significantly large rotator cuff tear caused by an acute traumatic event. If impingement results without a tear, surgery may not be needed.
How can you tell the difference between a torn rotator cuff and impingement? ›
If strength in the shoulder returns once the pain is blocked, it is likely that the weakness was due to pain and the rotator cuff tendons are not torn. A rotator cuff tear is suspected if strength does not return while the pain is blocked.