The Power of the Hang: A Daily Habit for Pain-Free Shoulders
There’s a simple, free, and wildly underrated practice that could change your shoulder health forever: hanging. That’s right—grabbing onto a pull-up bar, a set of rings, or even monkey bars and letting your body dangle. It might sound too good to be true, but if you’ve got shoulder pain, want to improve your grip, or just want to add years to your life, then this daily habit might be exactly what you need.
Inspired by Dr. John M. Kirsch's "Shoulder Pain?"
In his book "Shoulder Pain? The Solution and Prevention", orthopedic surgeon Dr. John M. Kirsch lays out a powerful yet straightforward solution to common shoulder problems: hanging. Based on years of clinical research and personal experience, Kirsch discovered that simple hanging movements can reverse shoulder impingements, restore range of motion, and eliminate pain in many cases—without surgery, drugs, or fancy equipment.
Why does it work? Hanging opens up the shoulder joint, allowing the acromion (part of the shoulder blade) to move out of the way and give your rotator cuff the space it needs to function properly. Over time, this relieves pressure, reduces inflammation, and promotes healing.
Why You Should Hang Daily—Or Even Better, Frequently Throughout the Day
We spend our days in positions that compress our joints and shorten our tissues—sitting at desks, driving, looking at screens. Hanging is the perfect antidote. And it's not just your shoulders that benefit. Here are some of the powerful benefits:
Shoulder Pain Relief: Hanging passively or actively can help reset your shoulder mechanics and promote healthy function.
Spinal Decompression: Hanging gently stretches the spine, relieving pressure on the discs and promoting better posture.
Improved Grip Strength: Strong grip is more than just useful for deadlifts—it’s a scientifically validated predictor of longevity and overall health.
Joint and Tissue Health: Hanging helps rehydrate connective tissue and strengthens muscles in a functional, low-impact way.
When Should You Hang?
The beauty of hanging is that it takes very little time and can be done anytime you're near a bar or rings. Here are a few perfect opportunities:
Before your workout: Spend 30-60 seconds hanging to prep the shoulders and decompress before heavy lifting.
While waiting for class to start: Instead of scrolling your phone, hop up and hang out for a bit.
After training: A perfect way to cool down, stretch out, and reset the shoulders and spine.
At home: Install a pull-up bar or hang rings in your garage and use them daily—before work, after a walk, whenever you pass by.
A Personal Note
For me, hanging has become a non-negotiable part of my daily routine. Every morning after my walk, I go into my garage and hang from a set of rings for 60–90 seconds total. It’s one of the most grounding and rejuvenating parts of my day. Not only does it make my shoulders feel great, but it also gives me a few moments of peace to breathe, stretch, and reset before the chaos of the day begins.
Final Thoughts: Add Hanging to Your Life
If you care about your shoulder health, your grip strength, or your long-term mobility, start hanging. Make it a ritual. You’ll be amazed at what a difference this simple habit can make—not just in your physical body, but in how you feel every day.
So next time you’re at the gym and see a pull-up bar—don’t just walk past it. Grab on, hang out, and feel better.
Your shoulders will thank you.
