Hanging for Shoulder Health

Hanging for Shoulder Health: A Brief History

The history of hanging has been around since ancient times. People have used it to support their bodies when they were sick or injured.

In fact, some cultures even use it as a form of meditation. There are many different types of hanging techniques such as the traditional Japanese hanami (a ritualistic display where participants hold hands and hang from trees), the Chinese zazen (meditation) and the Christian crucifixion.

In the West, there was a time when hanging was seen as a punishment. However, with the rise of Christianity, hanging became viewed as a way to show respect and reverence towards God.

Today, most people consider it to be an art form that requires skill and practice.

Today’s Hanging Techniques

There are several different methods of hanging. Some people prefer using ropes while others like to do it without any supports at all.

Some people choose to hang upside down while others prefer hanging straight up.

Hanging for Shoulder Health - GYM FIT WORKOUT

Some people prefer to hang on a tree branch, while other prefer to hang on a wall. You might also want to try hanging on the ceiling of your room if you’re feeling adventurous!

How Does Hanging Work?

When someone hangs from something, they put their weight onto that object. When they let go of the object, gravity takes over and pulls them back down into the ground. Over time, this can help increase the length of your muscles.

Anatomy of a Hanging Muscles

Before you start hanging, it’s important to learn about how your muscles work. The human body is an intricate system of muscles and bones.

Muscles are primarily made up of fibers that contract and relax when stimulated electrically, chemically or neurologically. Skeletal muscles are attached to bones by connective tissue called tendons. The bone itself is connected to the skeleton with a system of joints. Hanging works by pulling upon these muscle systems using gravity as the driving force. This pressure is what causes the muscle to gradually lengthen.

Hanging for Shoulder Health

There are all sorts of reasons why you might want to try out hanging for shoulder health. If you use a computer on a daily basis, then your shoulders and neck may often become tense and sore.

Hanging can help improve and maintain shoulder flexibility, which can help prevent and reduce pain.

Hanging for Shoulder Pain

Many people suffer from shoulder pain throughout their lives. It’s often caused by an accident or injury.

However, you can also experience pain in your shoulders if you don’t move them enough on a regular basis. While hanging might not cure the problem altogether, it can help strengthen the painful muscles and improve your range of motion.

Hanging for Better Posture

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In our modern society, it’s not uncommon for people to have poor posture. Some people even develop a curved spine known as scoliosis.

While this problem can be genetic, bad posture from sitting at a desk or slouching on the couch can often be to blame. Over time, bad posture can lead to serious spinal problems that may require surgery in the future.

Hanging can be used to help correct your posture. It can also help stretch out the muscles that tend to become stiff over time, helping you to achieve that coveted tall and straight figure!

Starter Hanging Routines for Beginners

There’s many different ways to hang. You could try using a door frame, a pull up bar or even some sort of apparatus.

It’s really up to you!

For a simple and easy way to start off, try hanging with your arms at your sides. This will help you build up strength in your shoulders, back and arms.

Eventually you can try out different variations like hanging with your legs straight out or with your knees bent. Other options include hanging with an object in each hand or putting your legs through a loop of some sort.

When you’re ready to take your hanging to the next level, you can try out some more difficult routines and exercises. For example, you can use a pull up bar and perform pull ups while holding onto it.

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Using resistance bands is also a great way to give your muscles more of a challenge. You can tie one end of the band to something sturdy like a doorknob and then wrap the other end around your back and hook it onto your wrists.

These bands are great for helping you build up strength.

Whatever you decide to do, make sure you pay close attention to your body and stop if you feel any pain. Overdoing it could lead to injury, which will only set your progress back instead of making it farther ahead!

Hanging Exercises

Before you begin any exercise program, it’s important to warm up first. Stretching your muscles will prepare them for the activity that is to come, which reduces the risk of injury.

Here are some simple hanging exercises that you can try out. Remember to start out easy and build up your endurance slowly but surely as your body gets stronger.


This is the simplest exercise of all and requires no equipment at all. To perform it, just hold onto something sturdy like a door frame or pull up bar with your hands.

Hanging for Shoulder Health - at GYMFITWORKOUT

Then, hang from it with your arms extended downward for as long as you can. You can build up this exercise by extending the amount of time that you hang for. After each session, it’s a good idea to rest for a few minutes before hanging again.

If you want to take this exercise up a notch, you can try doing pull ups while you hang. To do this, grab onto the bar as you normally would and then hang from it.

Hold this position for as long as you can and repeat.

Shoulder Lifts

This routine will help strengthen your shoulders and improve their range of motion. All you need is a pull up bar to perform it.

To start out, hang from the bar with your hands in a grip slightly wider than your shoulders. When you’re ready, lift your hands up as if you’re trying to touch your shoulders together. Hold this position for a few seconds and then lower yourself back down. You should feel this exercise in the muscles between your shoulder blades.

Shoulder Circles

This routine will help strengthen and loosen up your shoulder joints. To perform it, start out by hanging from the bar with your hands in a grip slightly wider than your shoulders.

When you’re ready, lift your hands up and rotate them slowly in a circle. Go all the way around until you’re back to the starting position and then do it again. Perform this exercise in a smooth and controlled manner.

Upper Back Stretch

Hanging for Shoulder Health - GYM FIT WORKOUT

This routine will help loosen up your upper back muscles. All you need is a pull up bar for this exercise.

To start out, stand in front of the pull up bar and then grab hold of it. After that, bend over at the waist and try to touch your chest to your knees. Hold this position for a few seconds and then slowly return back to the starting position.

If you’re hanging with a group of friends, challenge them all to a contest to see who can hang on for the longest time. This is also a great thing to do if you’re trying to impress a girl!

Be careful not to drop her though, or you might not live it down for a long time!

Whatever you do, make sure to get your daily hanging in and you’ll be racking up reps in no time!

Sources & references used in this article:

Hanging for Shoulder Health. by A Biever – 2015 – fir.ferris.edu

Validity of an Inexpensive Hanging Scale During Isometric Shoulder Movements by ML Oliveira, IC Ferreira… – Journal of Sport …, 2020 – journals.humankinetics.com

Anterior shoulder dislocation: a review of reduction techniques by GD Riebel, JB McCabe – The American journal of emergency …, 1991 – ajemjournal.com


Usefulness of a hanging position with internal rotation of shoulder in ultrasonography-guided intra-articular steroid injection for adhesive capsulitis by CM Gonzalez – 2008 – Advantage Media Group

Health-enabling technologies for telerehabilitation of the shoulder: a feasibility and user acceptance study by CH Lee, HS Nam, SU Lee – Annals of rehabilitation medicine, 2016 – ncbi.nlm.nih.gov

Shoulder strain in keyboard workers and its alleviation by arm supports by B Steiner, L Elgert, B Saalfeld… – Methods of …, 2020 – publikationsserver.tu-braunschweig …

Biomechanical substantiation of the technique of hanging in rock climbing by A Erdelyil, T Sihvonen, P Helin, O Hänninen – … and environmental health, 1988 – Springer