ODRO
It’s rare to find an exercise that has many benefits and is also kind of fun to do. In her Instagram Reel, Chloe Hodson of Chloe’s Pilates says that hanging from a bar is “the best exercise you can do for your shoulder health”. It can “decompress joints, improve mobility, strengthen muscles and improve posture.” She shares some more surprising benefits too.
Hanging from a bar is an ideal exercise for anyone who has experienced problems with their shoulders or back. “By decompressing the shoulder joint and improving mobility and strength, hanging can help reduce shoulder pain, especially in conditions like impingement syndrome or frozen shoulder,” Hodson explains. And it’s great for your back too: “Hanging decompresses the spine, which can help back pain and improve overall spinal health,” writes Hodson.
In the video, Hodson begins with a dead hang, allowing her shoulders and back to stretch out. Then she engages her shoulder blades with shoulder shrugs (lifting them up and down), for four reps. The third and final move is a dead hang with a torso twist.
Hodson explains why decompression is helpful. “The space within the joint increases, reducing pressure on the structures inside the shoulder, such as the rotator cuff tendons and the shoulder capsule.”
It can help with your shoulder mobility too. “Regular hanging can improve the range of motion in the shoulder joint,” writes Hodson. “It stretches and mobilises the connective tissues and muscles surrounding the shoulder, making them more flexible and resilient. Hanging can also help scapular (shoulder blade) mobility and stability. It allows the scapula to move freely, enhancing its function and coordination with the shoulder joint.”
Engaging the shoulder muscles with shoulder shrugs is a great strengthening exercise. “Hanging engages and strengthens various shoulder muscles like the rotator cuff, traps and deltoids,” writes Hodson. “This helps to stabilise the shoulder joint and improve overall shoulder strength.”It’s also great for your posture, helping to undo the effects of time spent hunching forward. “Hanging can help counteract the effects of poor posture, such as rounded shoulders and forward head position, which are common in people who spend a lot of time sitting or working at a computer.” And lastly, it’s a challenge for your hands, too. “Hanging improves grip strength, which is crucial for various daily activities and other exercises,” writes Hodson.
Doing exercises like these two or three times a week should make a noticeable difference to your shoulder health. So, let’s hang!
Shop removable door-mounted pull-up bars
In her Reel, Hodson hangs from a squat rack, but a more affordable way to practice dead hangs at home is by buying a doorway pull-up bar. Here are three great options.
Sunny Health & Fitness doorway pull-up bar
Centr by Chris Hemsworth multi-functional pull-up bar
Includes three-month subscription to Chris Hemsworth’s fitness app.
