Dead hangs for strength and joint health

[Jones]

Part of my exercise list given by the chiro are some gentle traction exercises. He mentioned that traction can help open up the joints, help them lubricate properly and also build tendon and ligament strength through the shoulders and spine so that they're more resilient. A video about dead hangs come across my feed so I decided to look into it a bit further.

Found the following paper by Mercola (https://media.mercola.com/ImageServ...how-dead-hangs-build-stronger-tendons-pdf.pdf) which also mentions that dead hangs can be good to help reset posture for those that do desk jobs. Warnings given include starting slow to build the capacity to hang and also tucking the tailbone to prevent over arching the lower back - which can contribute to lower back pain.

Here's a vid on how to begin and progress into dead hangs.

Discussion of some good pull-up bars to use for dead hangs, the equipment can be fairly affordable:

I find that traction helps with pain levels also and plan on progressing from gentle traction exercises to dead hangs.

 

[Fluffy]

We’ve got both a stationary bar and Olympic rings at home, the rings are cheap, Dick Smith has the for $33, they’re fairly affordable at most places that sell them. If you’ve got somewhere to hang them I think they’re a bit better than the bar for dangling from as they move and we can use shoulder rotation while hanging and also other fun stuff that strengthen upper body like ring rows.
Stationary bar is easier to do pull-ups (I wish) or learn to do pull-ups from using the jump up and lowering ourself slowly or alternatively use a thick elastic band that hangs from the bar then loop around the feet to lighten out body weight.

I like to hang and gently twist my hips, oh the crunching sounds I get sometimes!

 

[Jono]

Dead hangs were important in decompressing my lower spine and getting rid of years chronic lower back pain, but they were only effective when I simultaneously cut out seed oils from my diet.

 

[bowerbean]

I have a hanging bar I bought some ten years ago that I have quite forgotten about. When my grandkids came for visits they had great fun doing gymnastics and pull-up competitions on it. I never used it much myself. Now that I am getting older I have had a persistent shoulder ache problem and the other one as well at times. I think I will go dig my bar out from wherever it is buried and try this method for my shoulders. Thanks a lot for posting and the videos @Jones