Passive Hang and Active Hang for shoulders

[odanny]

I just put a chin up bar in my garage, and started doing these. If you suffer from shoulder soreness from daily activity (your daily work schedule, lifting weights, getting old, etc) I would recommend these two exercises, particularly the passive hang, where you roll your shoulder blades upwards while hanging. You only need to hang for 30 secs. at a time, and it is best to do 2-3 sets, once or twice a day. Active hang can be used to slowly build strength towards doing chin ups.

Don't do these if you have shoulder pain, as this could aggravate an unknown injury.

 

[MarathonMike]

I do passive hangs, shoulder rolls or "partial" chin ups every day. It helps keep my shoulders loose for golf and it's great for decompressing the spine.

 

[odanny]

I do passive hangs, shoulder rolls or "partial" chin ups every day. It helps keep my shoulders loose for golf and it's great for decompressing the spine.

I had shoulder pain for 10 days, used ice and Aleve and still had it, after 2 days of passive hangs the pain was gone.

Also good for spinal decompression, forgot to mention that.

 

[odanny]

Get primal.

 

[braalian]

Shrugs for traps and overhead military press for delts

 

[odanny]

So you've gotten a brief overview, but let's take a deeper dive into the numerous physical benefits of doing a dead hang (passive hang).

 

[odanny]

There is some really good information in this video, especially on the spine, as well as other great information on specific muscles worked. Remember, our ancestors hang and swing in the forest and jungle effortlessly.