Nostr Web Client

Got lower back pain? Got rotator joint pain? I started doing this years ago and it works.

The dead hang might be the simplest fix for your shoulders and lower back.

Hang from a bar for 30-60 seconds. That’s it.

What happens? Your shoulder joints decompress and restore natural spacing. The scapula resets to proper position. Your spine lengthens under traction, releasing compressed discs in the lower back.

Modern life keeps us hunched forward. The dead hang does the opposite. It opens your chest, externally rotates your shoulders, and lets gravity work for you instead of against you.

Start with Progressive loading. 10-20 seconds. Build to 2+ minutes over weeks. Do it daily.

Your CNS also recalibrates. Hanging activates reflexive grip strength and full body tension patterns we’ve lost sitting all day.

Ancient movement pattern. Zero equipment needed. Maximum return.

Reply to this note

Please Login to reply.

Discussion

negr0 2w ago

Tengo que hacerlo, sufro de la espalda baja

Contra 2w ago

Start slow if your lower back is really bothering you. Even 10-15 seconds helps. The decompression happens immediately, gravity pulls your vertebrae apart and gives those discs breathing room. Use a resistance band for assistance if you need to. We’ll fix you up negr0

negr0 2w ago

Hago todos los días CrossFit , voy a colgarme todos los días antes de arrancar

Contra 2w ago

Yup. I do a lot of CrossFit. I’d warmup a little first to get some blood moving and then start hanging

NadaFux 2w ago 💬 1

Installed a hang bar 2 weeks ago. Separated shoulder, rotator cuff and ms spine pain all vastly improved. Isometrics for the win!

Contra 2w ago

Proof of work☝🏼

NadaFux 2w ago

otta hang

Daniel Tapa 2w ago

after a back pain crisis 3 months ago, i started hanging almost every day, i really recommend it

last week 👇 i got to 2 min for the first time yay!

https://blossom.primal.net/216c64080f4822e07f2b211017c9446dc48307218e816c3a09c18be893ed4de7.mp4

Contra 2w ago

Legit. Proof of work

PringleMac 1w ago

I’m going to do this. I do Pilates 6 times a week but I still get left side lower back pain. This will be a go to! 🙏

Contra 1w ago

Thing will change a lot for you then. You’ll love it.

EverythingSings 1w ago

Is longer always better? Like if you can hang for ten minutes, you should? Or do you eventually just start doing pull ups between hangs or something

Contra 1w ago

Just do hangs for your lower back and hips. I’d definitely work to get longer times but it’s not necessary right off the bat.

Ruminant Llama 1w ago

Gymnastics rings work too. Amazing stuff and also improves grip strength and wrist stability

Contra 1w ago

This is 💯% accurate.