If you struggle with back pain from sitting at a desk all day, a simple exercise could provide relief, according to experts. Hanging, a movement that harkens back to our tree-dwelling ancestors, is being touted as a powerful way to address the postural and mobility issues that can stem from a sedentary lifestyle.
One of the key benefits of hanging is its ability to increase shoulder mobility and stability. Personal trainer Mike Julom explains that dead hangs, where you hang onto something with straight arms and let your body dangle, can help prevent injuries by strengthening the muscles in your shoulders. This exercise also targets upper body muscles like the lats and traps, which can counteract the effects of poor posture caused by prolonged sitting. Additionally, hanging engages your core muscles as you stabilize yourself while hanging.
Orthopaedic surgeon Dr. John M Kirsch even claims to have “cured” multiple patients, including himself, of shoulder issues through hanging. While more research is needed to substantiate these claims, the potential benefits of this exercise are promising.
Beyond the shoulders, hanging can also provide gentle spinal decompression, which can be especially relieving after a long day spent hunched over a computer. Recent research indicates that dead hangs can improve back flexibility, particularly for individuals with a pronounced curvature of the spine.
The best part about hanging is that you don’t need any special equipment to get started. Strength and movement coach Jon Nicholson recommends installing a pull-up bar in your home, as there are many varieties available that can fit most doorframes. This makes it easy to incorporate hanging into your daily routine, whether it’s a quick minute hang in the morning or night.
For those who struggle with grip strength or weight-bearing, experts suggest adjusting the difficulty by lowering the bar or using a small step underneath for support. Personal trainer Amanda Grimm suggests positioning the bar or rings at a lower height or adding a small step so your feet can touch the ground in a squat position. You can increase the intensity by gradually lifting your feet until just your toes are touching the floor.
Consistency is key when it comes to reaping the benefits of hanging. Jon Nicholson emphasizes making dead hangs a regular habit, even if it’s just for a brief period several times throughout the day. By consistently performing 60-second dead hang sessions over the course of 30 days or more, you can improve grip strength and shoulder health.
In conclusion, if you’re tired of dealing with back pain from sitting all day, consider giving hanging a try. Reconnect with your inner ape and incorporate this simple yet effective exercise into your daily routine for improved mobility, stability, and overall back health.
