AS AN AVID gymnast, boxer, weightlifter, and CrossFitter, I'm accustomed to the occasional ache or minor injury. But after years of overuse, I found the nagging pain in my shoulder muscles was getting to be a daily hassle. Endless prehab and rehab resistance and dumbbell drills targeting my rotator cuff muscles and labrum (the soft fibrous tissue that surrounds the shoulder socket, helping stabilise the joint) did little to no good. Then I discovered hanging.
HANGING OUT
It doesn't take a lot of skill to hang, but here's how to do it safely:
1 Grasp a bar or sturdy tree branch with palms forward, as if you were going to perform a pull-up.
2 Start with a partial hang: With your feet on the floor or a bench, allow your body to hang down from the bar with shoulders completely relaxed. If your grip gets tired, come off the bar and repeat. Hang for about two minutes, working up to five.
3 Move into a full hang: Hang from the bar with your feet off the floor. Keep your body as still as possible and your shoulders completely relaxed. Work up to five minutes in the full hang.
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