Dead hangs for strength and joint health

[Fluffy]

I'm mainly interested in traction for stretching and joint decompression, and traction seems to have other benefits as well.

Having stronger muscles can increase the range of motion and stretching capacity. Doing pull ups is difficult for women but not impossible. If you wanted to, the best way to learn is by doing eccentric training, that’s the easier part of the movement, the lowering part, so using a step to get up into a hold and then slowly lowing the ourself into a hang. Needless to say, this can still be difficult and may be not beneficial if other problems are present.

AI says this about strengthening exercises for better stretching and mobility.


-Strong muscles do not necessarily stretch better; strength training and stretching can be done simultaneously and are both important for overall health. While stretching increases flexibility, strength training is more effective for building muscle and improving the muscle's ability to handle movement, which can also increase flexibility and range of motion. When muscles are strong and balanced, they are better able to support joints and can help prevent tightness.

How strength training improves flexibility

• Increases joint mobility:
  Strength training that moves muscles through their full range of motion can improve flexibility and joint mobility.
• Strengthens underused muscles:
  By making muscles strong, you reduce the burden on other muscles, allowing them to relax naturally.
• Improves muscle control:
  Strength training helps muscles learn to function correctly and tolerate load throughout their full range of motion.
• Enhances range of motion:
  Strong muscles can better handle larger stretches, leading to improved functionality.
  

How to improve strength and flexibility

• Combine strength and flexibility exercises:
  Strength and flexibility can be developed at the same time through activities like squats, Romanian deadlifts, or even some forms of yoga.
  
  
• Focus on full range of motion:
  Ensure you are working through the entire range of motion during your strength exercises to improve both strength and flexibility.
  
  
• Consider eccentric training:
  Exercises where the muscle lengthens under tension (eccentric exercises) can be a more time-efficient way to build both strength and flexibility.
  
  
• Incorporate stretching:
  After a workout, static stretching can help with recovery and flexibility, while dynamic stretching before exercise can improve performance.