Culturing movement habits: Hanging at home
SASS pull (vertical & horizontal)
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43m
THE WHAT:
Hanging is a movement habit that requires culturing. The benefits of regular hanging are many, but primarily related to decompression of the shoulder & improving the quality of its connective tissues and identifying & releasing excessive resting muscle tone around the lumbar spine.
For a medical perspective on hanging check out Dr. Kirsch's book:
Shoulder Pain? The Solution & Prevention / https://www.amazon.com/Shoulder-Solution-Prevention-Revised-Expanded/dp/1589096428
Here I share perspectives firstly on why you would want to hang, and secondly how. A few variations are shown with 'active' hanging presented as a tool for development of neural drive in the scapula as well as a prehabilitative & progressive tool toward overhead pulling.
0:51 - On the 'Why' of hanging
5:09 - On options for home hanging
6:37 - * The 'passive' hang
8:48 - On breathing 'into' the lumbar spine
9:57 - On feeling pain in the passive hang
11:55 - On relaxing in the passive hang - **correction**: it is not the diaphragm, but accessory respiratory musculature contracting on ACTIVE exhalation & stabilizing the spine ("pulling it together"). I think further to relaxation on hanging inhalation, the sensation of "stretching/expanding" in the lumbar may also come from the abdominal organs being pushed downward by the contracting diaphragm during inhalation. I mixed this sensation with a relaxation of the diaphragm during an inhalation - this is incorrect.
13:54 - * The 'active' hang
21:50 - On hanging frequency
23:11 - * The 'active arch'
24:46 - * Foot-assisted active arch
28:36 - On time under tension, 'information', & neural-drive
30:58 - * Active arch retractions
33:05 - Hanging retraction, protraction, & circles
35:54 - * 1-arm hanging
38:40 - On culturing a hanging habit
39:57 - * The 'scap-retracted' pullup
41:50 - On grip-strength & 'Fat Gripz'
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