How hanging on the bar and accumulating 5 minutes, daily, can fix your shoulders and improve your calisthenics training
Whether you're engaging in bodyweight training at a calisthenics park in Amsterdam, lifting weights at a gym, or simply spending extended hours hunched over a laptop or phone, chances are you've encountered shoulder pain at some point. Shoulder discomfort can arise from various factors such as poor technique, prolonged periods in a certain posture, overtraining, or even underutilization of the shoulders. That's why it's valuable for everyone to incorporate some form of mobility and strengthening routine to safeguard their shoulders and prevent injuries.
Among the plethora of exercises available, hanging on a bar emerges as a standout solution. From personal experience and observation, I've found hanging to be remarkably effective in providing long-term relief for shoulder pain, regardless of one's physical level.
Your Shoulders Don't Always Have To Be In Pain
The shoulder area is a common area for irritation, often hindering performance and disrupting training sessions. Many people have experienced shoulder pain, which can significantly impact performance and potentially worsen if left unaddressed. Therefore, whether you're actively engaged in physical exercises or not, incorporating a prehabilitation routine that provides care and attention to the shoulders is essential for overall development. Neglecting shoulder health can lead to issues that impede progress and enjoyment in movement.
Throughout my years of personal training in Amsterdam, I've assisted both myself and my students in alleviating shoulder strains, enabling them to focus on their training journey with greater ease. Among the various exercises and movements utilized for shoulder pain relief, hanging on a bar has proven particularly effective. Despite its simplicity, increasing the time spent hanging and accumulating more time in this position can yield remarkable benefits for shoulder health.
Our shoulders endure significant loading, often leading to muscle and connective tissue compression, resulting in irritations around the neck, shoulders, and scapula. Rather than employing numerous exercises to target these areas individually, hanging on the bar has been found to be highly beneficial, addressing multiple areas simultaneously.
If you're experiencing soreness, stiffness, or pain in the shoulders, neck, back, or spine, incorporating hanging exercises into your routine can help alleviate tension and ideally prevent such discomfort from recurring. By making hanging a frequent practice throughout the day, you can proactively care for your shoulders and maintain their health in the long run.
Hang On The Bar To Save Your Shoulders
At the outset of my calisthenics journey, I encountered an impingement in my left shoulder, which extended to my back and neck regions. To address this issue, I experimented with stretches targeting tight areas and strengthened key muscles in the posterior chain surrounding the shoulder to enhance posture, technique, and strength. While these efforts provided some relief, the problem persisted, resurfacing intermittently.
With each recurrence of pain, I explored various exercises and methods, with mixed results. Seeking assistance, I consulted multiple physiotherapists to gain insight into the issue and seek resolution. However, despite temporary relief, the pain persisted, highlighting an important lesson: alleviating symptoms does not necessarily address the underlying problem. It's important to identify and address the source of the issue for lasting effects.
Through further research, I stumbled upon intriguing information about the benefits of hanging exercises. Although hanging had been a sporadic part of my training regimen, I hadn't fully grasped its potential until then. Highlighting how hanging not only strengthens your grip but also aids in decompressing the spine and releasing tension in the muscles and connective tissue surrounding the shoulders.
Hanging passively on a bar creates additional space within the shoulder joint, stretching the capsule – the deepest connective tissue enclosing bones. Tightness in the capsule, enclosing the scapula (shoulder blade) and the humerus (upper-arm bone) can lead to friction and subsequent pain. By hanging with arms overhead, you expand the shoulder capsule and alleviate tension in surrounding muscles and tendons.
Consider our typical arm positions throughout the day, predominantly by our sides or in front of us. Rarely do we extend our arms overhead or behind us. This lack of variation in movement patterns can contribute to shoulder issues over time, leading to impingement and tissue closure in the affected areas.
All It Takes Is 3-5 Minutes Hanging On The Bar
To effectively address aches and pains in the body, it's beneficial to take a proactive approach. Waiting passively will not aid the healing process. Incorporating a simple practice like hanging for 3-5 minutes per day can work wonders for shoulder health. It's a straightforward yet powerful technique that can significantly contribute to alleviating pain and maintaining shoulder balance throughout your training journey.
Hanging for just 5 minutes daily isn't a significant time investment, and it's an exercise suitable for beginners to work up to. By integrating hanging into your routine as a prehabilitation and supplementary practice alongside your main calisthenics training, you can aim to accumulate 5 minutes throughout the day. This can be achieved through short sets of 10 seconds here, 30 seconds there, or even 1 minute intervals. The key is to focus on volume rather than strictly adhering to set time increments. However, aiming for 5 sets of 1 minute each day can serve as an excellent goal to strive for.
Personally, when I began implementing this routine and remained consistent, I experienced remarkable results within 2-4 weeks. My shoulders felt rejuvenated, and the pain in my neck and shoulders dissipated. Today, hanging remains a crucial part of my prehabilitation regimen, both for myself and my students at Famba Fitness. Given the volume and intensity involved in calisthenics training and other upper body-focused activities, maintaining shoulder health is paramount.
With shoulders operating at an optimal level, we can direct our focus towards training with higher frequency and intensity, enabling us to pursue our targets and goals more effectively.
Take Care Of Your Shoulders
Incorporate these hanging exercises into your daily routine and experience the positive changes firsthand. Whether you prefer to complete your sets in one session or spread them throughout the day, the choice is yours. If you're in need of a home pull-up bar, you can find one on our website. Our pull-up bar requires no screws and easily fits onto your doorway – check out the details here.
Wishing you the best on your journey to healthier shoulders and improved training outcomes. If you have any questions or need assistance, don't hesitate to leave a comment. We're here to support you and keep you on track in your training journey.
Solly
Calisthenics in Amsterdam Personal Trainer In Amsterdam West