Hanging Challenge
Benefits
- Increased mobility of the shoulder, elbow and wrist
- Increased range of motion in the shoulder, elbow and wrist
- Increased stability of the shoulder, elbow and wrist
- Making use of the upper body as it was designed to be used
- Active hanging improves shoulder strength (rotator cuff) i.e. unstable shoulder (dislocation)
- Active hanging leads into pulling work (pull ups), climbing and more advanced patterns
- Improves grip strength (forearms)
- Hanging creates an awareness of the body that can later be used for more complicated movement like Parkour, Gymnastics, Rock and Tree climbing
Challenge
- 7mins of accumulated passive or active hanging a day over 30 days, No Rest Days
- Find something to hang from, tree, gymnastic rings, horizontal bar in park, anything you can get your hands around
- Hands should be about should width apart, or what you feel is comfortable
- If there is any pain in the shoulders and arms let go and move for a bit. Try shorter periods of hanging throughout the day and slowly build it up
- Thumb should meet your fingers when gripping, this optimises your gripping ability
- Start with a passive hang, this is hanging from an object with no movement. This will open up the shoulders and give everything a good stretch
- Progress onto some easy movements, rotating the shoulders around its range of motion – up, down, back, forward and circles. You are only limited be your imagination
- When you have more mobility, flexibility and stability you can move into harder movements like the German hang or Skinning the Cat
- Always work within your abilities especially when beginning new hanging movements. Movements like the German hang can put a lot of stress on your shoulder. If you rush into advanced movements you could injure yourself
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