Dead hangs for strength and joint health

[Z...]

I hang upside down at least twice a day and I think it has even better effect in terms of lower back decompression as well as the upper back and neck. At least that is my experience.
Dead hangs may be more effective for those who have shoulder problem though.

 

[gottathink]

I’ve had the rings for like 8 years, the bar is fairly new, I don’t hang everyday though, I definitely feel like I’m cheating because I’m sort of like a monkey, if I see bars at a park I feel compelled to show the children how it’s done .

Relegate you to coach then

 

[gottathink]

Dead hangs are great, although they can exacerbate low back pain in some people. This video talks about the issue and offers some solutions:

(A good way to increase spine stiffness and stability is to do the classic McGill "big 3" exercises. The advice is to do all of them daily, but personally I just do one exercise per day, then the next exercise the following day, etc.)

Shoulders can be a limiting factor as well when dead hanging, but there are ways to fix the problem, for example:

When I hang I use my abs and leg/hip position to let my spine hang in a neutral position, then I activate the lower lat fibres in a partial lat shrug. Then from there check my shoulder rotation, pelvic balance, etc. correcting any asymmetries. Hanging for 2 mins gives plenty of time to neutralise the spine, balance the shoulders and arms. I think best results would be obtained by not hanging passively. So holding y.ourself in a good posture to optimise results.
Hanging every day will be interesting to see how body adapts.

 

[gottathink]

I hang upside down at least twice a day and I think it has even better effect in terms of lower back decompression as well as the upper back and neck. At least that is my experience.
Dead hangs may be more effective for those who have shoulder problem though.

Good idea, another one I find really useful is a handstand in an inverted ‘L’ shape. With the feet on the wall, hips flexed to 90 degrees and knees fully extended. It strengthens the shoulders (provided the alignment is good and joints are stacked) as well as decompresses the thoracic spine. It’s counter intuitive but works really well for me.