Most wouldn’t consider it to be an exercise, but performing the simple act of hanging on a pull-up bar with your hands can yield profound effects on the body. I implemented it into my routine after I began developing shoulder pain. I suspect that it was due to general wear and tear from strength training at the gym as well as participating in obstacle course races. 

Once I began noticing these symptoms I began hanging before and after my workouts and I began noticing a bunch of positive effects. The first was that I began having decreased levels of pressure in my shoulder along with a reduction of pain. My general range of motion of my shoulder also began to improve as I noticed that I had more mobility and tolerance when performing calisthenic activities and general weightlifting. 

Hanging can decompress the shoulder by offering a distraction force to the glenohumeral joint. It can also reduce pressure in the thoracic and lumbar spine, which can help the scapula glide properly along the ribs. Beginning at shorter intervals such as fifteen to thirty seconds is a good place to start. Once someone gains better tolerance and grip strength they can then begin performing this for several sets for a minute or more at a time.

 Hanging may not be for everyone depending on their current fitness level, but it has certainly worked for me and many of my other patients in the past.

Kyle S. Kasman, PT, DPT

Board-Certified Orthopedic Clinical Specialist

484-781-5341
[email protected]