2-3 mins self-directed (SD) hanging demo
SASS pull (vertical & horizontal)
•
3m 48s
THE WHAT:
Some insights into options for self-directed hanging as part of a daily practice of axial-stretching & structural decompression. The demo represents a full, passive-hanging session. Why hanging? Review the 'In Focus' resource: https://www.movemorevrl.com/videos/culturing-hanging-at-home
2-3 mins refers to the ACCUMUATED hanging time (i.e. exiting & entering the bar as desire). Choose & practice contexts according to how you are feeling that day. It is also perfectly fine to use only one variation, although variety is generally more valuable. As per demo, it is valuable to stretch & decompress the wrists, hands, and fingers between your hangs.
Resource contents:
0:05 - Bilateral passive-hang
0:18 - Unilateral hanging
0:53 - Supinated hanging
1:24 - Close-grip hang (pronated/supinated)
1:50 - Stretching during accumulated hangs
2:22 - 'German-hang' stretching
3:10 - Further hanging explorations
Remember - this should be a THERAPEUTIC practice, so it does not need to be so strenuous. Just one single variation can also be used, but take some of the other ideas and explore when you feel it is needed. This axial-stretching is something the body should CRAVE, so we need only listen & respond with what is needed.
___________________
For programming, guidance, & support for your physical practice:
The 'Video Resource Library' (VRL): https://www.movemorevrl.com/browse
FREE fundamental prehabilitation program: https://www.movemoremp.com
Online Support (1 to 1 coaching): https://movemoremp.com/onlinesupport
Elements (standardised programs): https://www.movemoremp.com/elements
[email protected]
Up Next in SASS pull (vertical & horizontal)
-
Culturing movement habits: Hanging at...
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...
-
Fundamental hanging contexts
THE WHAT & HOW:
A simple reason for the perspective and practice of hanging is that, as with the fundamental resting or 'passive' squat, it is a movement pattern built into our physiology which becomes not only neglected, but culturally & socially discouraged as we become adults.The disuse of s...
-
Foot-assisted 'Active-arch' & 'Lever-...
THE WHAT & HOW:
Practice of these foot-assisted 'Active-arch' contexts is valuable to practitioners who have difficulty in pulling the shoulder-blades together (i.e. maximal scapular-retraction) in bodyweight-loaded contexts.As with the foundation 'Ring-row' when executed with retracted, isomet...
