If you struggle with back pain from sitting at a desk all day, a simple exercise could provide relief, according to experts. Hanging, a movement that harkens back to our tree-dwelling ancestors, is being touted as a powerful way to address the postural and mobility issues that can stem from a sedentary lifestyle.
“A lot of people find that dead hangs – where you simply hang on to something with straight arms, and let the rest of your body dangle – help to increase their shoulder mobility and stability, which can help to prevent injuries,” personal trainer Mike Julom told the Guardian.
The exercise also strengthens the upper body muscles like the lats and traps, situated in the mid and upper back, which can counteract the effects of poor posture from prolonged sitting. “They also strengthen your core muscles, as you’ll use them to stabilise yourself as you hang,” Julom adds.
Orthopaedic surgeon Dr John M Kirsch even claims he has “cured” multiple patients, including himself, of shoulder issues through hanging, though he acknowledges more research is needed to substantiate the claims.
Beyond the shoulders, hanging can also provide gentle spinal decompression, which can feel especially relieving after a long day hunched over a computer Recent research indicates that performing dead hangs can help improve back flexibility, particularly for individuals with a pronounced curvature of the spine, according to strength and conditioning expert Rachel MacPherson.
The best part? You don’t need any special equipment to get started. Strength and movement coach Jon Nicholson recommends that if possible, the best option is to get a pull-up bar that can be installed in your home, as there are many varieties available that can fit most doorframes.
“I have one on my landing and it makes it really easy to do a minute hang in the morning and one at night before bed,” he says. “I’ve also got a set of rings hanging from a tree in the garden, which I barely get to use because the kids insist on having it set up for them to hang on.”
For those who struggle with grip strength or weight-bearing, the experts suggest adjusting the difficulty by lowering the bar or using a small step underneath to partially support your bodyweight.
Personal trainer Amanda Grimm explains that you can adjust the difficulty of dead hangs by positioning the bar or rings at a lower height, or adding a small step underneath, so your feet can touch the ground in a squat position. She adds that you can further increase the intensity by gradually lifting your feet until just your toes are touching the floor.
Strength and movement coach Jon Nicholson emphasizes that the key is to make dead hangs a consistent habit, even if it’s just for a brief period several times throughout the day. He advises considering the long-term benefits, such as improved grip strength and shoulder health, that can result from consistently performing 60-second dead hang sessions over the course of 30 days or more.
So, if you’re tired of dealing with back pain from sitting all day, it might be time to reconnect with your inner ape and give hanging a try.
