How Hanging Helps Shoulder Impingement

Hanging from a pull-up bar can help to remodel the shoulder joint anatomy to open up space in the joint. This un-impinges the joint and provides more space in the joint to keep it healthy for the long term.

Start by hanging with only your partial body weight. Then gradually progress to more of your body weight and for longer as you get better. It should not be painful to do this!

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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.

[NoeliaRuiz-Angel]

I’ve been hanging consistently for 6 weeks and to my surprise my shoulder impingement is much better. I’m finally getting back to climbing after a 2 month hiatus. I don’t usually leave comments, but this felt important to share. Thanks for your video! My pain is not fully gone, but it’s 75% better from where I started.

[Slosilein]

In my case, it is actually when I hang that I suffer the most. 😢 ( and I used to hang a lot as a climber)

[GamerGrade]

100% True, this fixed all my shoulder pain after a few months. But you need to build it into your regular workout routine. Now i just do 2-3 thirty second hangs, 2-3 times a week for complete no pain maintenance.

[davidbuche]

Some notes from a 60 year old muscular man who has been hanging for a year

1. If it hurts badly to hang try doing a subscapular release first, many YouTube videos on this.
2. If you're old and or sedentary make sure to do the three light dumbbell exercises in the Kirsch book with palms facing in. Dr. Kirsch does 150 reps (yup 150) with 10 lb dumbbells. It may take you years to get to this weight.
3) If you are muscular/big boned you may need to hang longer. I am currently hanging six intervals of 30 seconds duration with 30 dumbbell raises between sets. I currently hang with 90% of my body weight.

[debolz]

This has helped me more than any other exercise. It works.

[WhoAteMyCookies]

10 mins at a time? my bro u got some world class physique cuz my fingers hurt after 30 seconds

[redvelvet]

He is right, and my shoulder pain has improved so much. I have been only doing this for two days so far, and it has really helped.

[LOL_LAB]

I have a shoulder labrum tear for 2 years doing pullups helped me alot its painfull but it will help

[davidzedner]

I soooo needed this vid right now!!! Thank you so much for sharing!

[wadenbeisser]

Yo i got the same pull-up rack dude.
Also hanging and scapula pull-ups helped my scapula winging.

[keekdkelly]

Hi again! First I want to thank you for being so engaged in your comment section! I've started doing your exercises for shoulder impingement. It's only been a day, it feels a little better. I was doing the wrong exercises (which I found out bc you shared that video!) Is there a playlist of shoulder exercises to strengthen certain muscles so that this doesn't happen again? Thanks again!

[Gheadache]

Awesome, works straight away! Thx a lot

[ijustwannabeadrummer]

another reel suggested 3 minutes a day total hang time... I might try up to 10 minutes

[charlesgund]

I had shoulder pain for a while due to lifting and calisthenics. I think actually alternating between active and passive hang is the best and has had a dramatic effect on my shoulder. I used to only passive hang for 10 mins per day and this didn’t help. As soon as I started to active hang and build greater scapula stability and lower trap activation, my symptoms started to clear up.

[robwhaling]

Thanks for this! Does it make a difference to change up your grips? (Sup, neutral, angled?) Neutral tends to be the best to avoid impingement but not sure if it changes the effectiveness of the exercise. Lastly, will it make a difference to do thumbs over vs thumbed under the bar? Thanks again 👌🏻

[tcapo]

I thought hanging was bad stretching downward relieves the pain

[DannyDLght]

Do you keep shoulders relaxed or not during hanging?

[twinlc]

I can’t even lift my arm above my head to hang in the first place 🥴😩

[preplan]

What if you suspect a torn ligament, will this help with that?

[christbuilds]

How when it hurts to raise your arm past 90 degrees?