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Active hanging for shoulder health and mobility
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- Опубліковано 18 сер 2024
- In this video, I show you how to turn a passive hang into an active hang. The active hang is how you start to strengthen the shoulders and help get over injuries or even better, prevent them.
I hope you find this video useful.
We are a boutique chiropractic practice in Greenhithe Auckland. To find out more, visit our website: www.elevatechiropractic.co.nz
Thank you. Perfect for me, that is where I am at now..👍
Thanks for the comment. I am glad you have found it useful.
Oh for sure
been doing a passive hang for about 2 months now at the gym and adding weight, up to 17.5kg just adding 1.25kg each time. I do the wider grip then the narrower neutral grip 3x 10 seconds each, is there any advantage adding in supinated grip? my plan was to start doing assisted pullups in Feb Mar time.
Hello, thanks for commenting. Sounds like you are doing a good job with the passive hang. Personally I am not a fan of a supinated grip hang. It doesn't feel good on my shoulders so I don't do it. How does it feel when you do it? I would suggest adding the active hang to the passive hang you are doing. The active hang is a great way to activate all the muscles in the upper back and initiate the movement of a pull up. If you can hang with the added weight you are doing, there should be no problem doing the active hangs as well. Once you are strong a these, it will make pull ups much easier.
@@ElevateChiropractic not tried supinated it had just been a thought, I was hoping to also build up to a one armed (unweighted) hang But the active hang seems like a logical next step. My general motivation apart from shoulder health benefits is just put in as much "groundwork" as I can before I take on pull ups, im 52 so just being sensible about it. I had been more focused on lower body work but love doing the OHP so just want to hit what I can, thanks for answering!
It kind of hurts in one shoulder, will this help fix it or make it worse? I’ve done many pullups over the years, but I never consciously used this active hang
Hi, It is okay to have a little discomfort when doing something new. Is the shoulder sore when you try the passive hang from the previous shoulder video? Also is the shoulder sore when doing a regular pull up at the moment? If it is quite sore when doing the active hang it will be worth stopping the exercise and getting the shoulder assessed by a health professional.
Winged scapula due to rotator cuff tear
Thank you for your video. Are sore rotator cuffs normal a day after doing these hangs spread throughout the day?
Hi Arno, If you haven't done anything like the active hang for a while, it is possible to get some muscle soreness the next day or so. It's often called DOMS (Delayed onset muscle soreness) and is usually worse the 2nd day after the exercise. I would just take a break until it eases and then slowly get back into it. If they continue to be sore, it may be worthwhile to get it assessed by a health professional to make sure nothing else is going on.
@@ElevateChiropractic thank you for your reply. The soreness disappeared completely two days later. Do you think it is advisable to hang with the soreness? also how often do you recommend to hang per week (days and minutes)?
@@arno5256 That's great the soreness disappeared. It's okay to hang with a little soreness, but not major discomfort. I do the passive hang everyday for several minutes just to maintain healthy shoulders. If you are wanting to do the active hang, I would do it when you train your back with pull ups etc. I do this 2x week. I hope that helps but just do what feels right for you.
Will this help a torn rotator cuff issue I have
Hi Josh, If you have a rotator cuff tear, I would start with the passive hanging and the shoulder protocol described in the book by Dr Kirsch. Check out my video called "Shoulder pain relief: How hanging from a bar can help sore shoulders". People in the study described in the book had rotator cuff tears and had good results. It will also depend on how bad the tear is in the first place. I hope this helps
Is this worth doing with bursitis issue or would i be better passively hanging
I would suggest sticking with the passive hang first, and maybe try this hanging protocol (ua-cam.com/video/3BDTAZ7TxzU/v-deo.html) It worked really well for me. Once it settles, active hanging could be a good idea to build strength
@@ElevateChiropractic Sounds good, thanks for the reply.
Informative video. Can i refer you to a new directory for chiropractors to add your video? Can we also send you the link by email?
Hi, sure send me the link and I will check it out
@@ElevateChiropractic Thanks. For viewing purposes, your video is added for now. Check out videos section at chirovideos(dot)net and let us know if we should keep it or remove it. If remove just reply back here. Your video will also be added in "Videos by Title" page. Please expect an email for confirmation. Our mission: Spread the word of CHIROPRACTIC :)
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