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Simple dead hangs from a bar can 1. Stretch your back and shoulders 2. Improve hand grip and muscle strength 3. Correct your posture 4. Decompress the spine 5. Improve shoulder mobility The aim is atleast 60 seconds at one go! #homegym

Dr Deepak Krishnamurthy

76,943 subscribers

103,971 просмотров • 3 лет назад •via X (Twitter)

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Комментарии: 10

Фото профиля PRASHANTH

PRASHANTH3 лет назад

Every desk job person and students must do DAILY. Much needed.

Фото профиля Dr Deepak Krishnamurthy

Dr Deepak Krishnamurthy3 лет назад

Agreed

Фото профиля Abhi Rajput

Abhi Rajput3 лет назад

Dead hangs are so legit and underrated. If someone is sitting for long hours to work then they should definitely start doing these.

Фото профиля Arun Kumar

Arun Kumar3 лет назад

dr..I think you can hang for more time if you dont bend the knees.

Фото профиля Dr Deepak Krishnamurthy

Dr Deepak Krishnamurthy3 лет назад

@koDrO_awarDU Height not enough

Фото профиля oblivious

oblivious3 лет назад

Amazing sir... Surprised also 👍

Фото профиля Dr Deepak Krishnamurthy

Dr Deepak Krishnamurthy3 лет назад

😎

Фото профиля Dr. A and 409 others

Dr. A and 409 others3 лет назад

Tall order. A lot of reasonably fit people cannot do 60.

Фото профиля Dr Deepak Krishnamurthy

Dr Deepak Krishnamurthy3 лет назад

I started recently and can do 20-25 easily. Just needs a little more practice.

Фото профиля Prasanna | ಪ್ರಸನ್ನ

Prasanna | ಪ್ರಸನ್ನ3 лет назад

reminded me of bullworker(?) advertisements that used to come in readers digest 😉

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The most underrated exercise on the planet is the Bar Hang. But 99% of people don't even do them. Here are 4 powerful reasons to do bar hangs every day: 1. They improve your posture Don't want to look like a croissant? Bar hangs help strengthen & mobilize your upper body. They also provide a constant stretch on the shoulders, back arms & lats. This helps reverse upper body posture defects that come from sitting for too long. 2. They improve your strength Your weight is supported first by the grip of your hand. A good grip improves your performance across all exercises like the pull-up, rows, deadlifts...pretty much any activity requiring a grip. 3. They build stronger shoulders Bar hangs can improve mobility, and strengthen the shoulders & lats while reducing shoulder pain. They stretch the brachial muscles while strengthening the supraspinatus tendon, which is responsible for shoulder strength & endurance. 4. They may help you live longer Grip strength can be a biomarker for your inner age & determines your mobility & strength as you get older. In some studies, decreased grip strength is associated with accelerated biological age. There are 2 ways to do bar hangs: The first is a passive hang (video) Take an overhand grip. Let shoulders & lats relax. Your body should sink with your shoulders touching your ears. Hang there with feet slightly forward, core braced & let your weight passively stretch your shoulders, lats, & back. The second is an active hang. Start in a passive hang. Retract your shoulder blades down and away from your ears. Stop retracting when your ears reach your elbows. Hold for as long as you can. This puts more emphasis on the muscles in your shoulders and back. If you're a beginner aim for 10 seconds to start. Work your way up to one minute and eventually 2 minutes at a time. As long as you're not sore you can do these daily. If you can't hang from a bar you can step on a box at first to help support your weight. Another way is to attach a resistance band to the bar putting while putting your feet on it. Bar hangs are one of the most underrated exercises on the planet especially if you work at a desk. Add these to your daily workouts and experience the benefits.

The most underrated exercise on the planet is the Bar Hang. But 99% of people don't even do them. Here are 4 powerful reasons to do bar hangs every day: 1. They improve your posture Don't want to look like a croissant? Bar hangs help strengthen & mobilize your upper body. They also provide a constant stretch on the shoulders, back arms & lats. This helps reverse upper body posture defects that come from sitting for too long. 2. They improve your strength Your weight is supported first by the grip of your hand. A good grip improves your performance across all exercises like the pull-up, rows, deadlifts...pretty much any activity requiring a grip. 3. They build stronger shoulders Bar hangs can improve mobility, and strengthen the shoulders & lats while reducing shoulder pain. They stretch the brachial muscles while strengthening the supraspinatus tendon, which is responsible for shoulder strength & endurance. 4. They may help you live longer Grip strength can be a biomarker for your inner age & determines your mobility & strength as you get older. In some studies, decreased grip strength is associated with accelerated biological age. There are 2 ways to do bar hangs: The first is a passive hang (video) Take an overhand grip. Let shoulders & lats relax. Your body should sink with your shoulders touching your ears. Hang there with feet slightly forward, core braced & let your weight passively stretch your shoulders, lats, & back. The second is an active hang. Start in a passive hang. Retract your shoulder blades down and away from your ears. Stop retracting when your ears reach your elbows. Hold for as long as you can. This puts more emphasis on the muscles in your shoulders and back. If you're a beginner aim for 10 seconds to start. Work your way up to one minute and eventually 2 minutes at a time. As long as you're not sore you can do these daily. If you can't hang from a bar you can step on a box at first to help support your weight. Another way is to attach a resistance band to the bar putting while putting your feet on it. Bar hangs are one of the most underrated exercises on the planet especially if you work at a desk. Add these to your daily workouts and experience the benefits.

Dan Go

1,341,678 просмотров • 3 лет назад

Bar hangs. Improves posture. Builds healthy shoulders. Decompresses the spine. Grip strength is a proxy for healthy aging. Anyone who sits at a desk would benefit from doing bar hangs. 1 minute is good. 2 minutes is excellent.

Bar hangs. Improves posture. Builds healthy shoulders. Decompresses the spine. Grip strength is a proxy for healthy aging. Anyone who sits at a desk would benefit from doing bar hangs. 1 minute is good. 2 minutes is excellent.

Dan Go

192,312 просмотров • 10 месяцев назад

if you can comfortably hold a dead hang for 60 seconds, your spine, shoulders, grip and posture will thank you. one of the most underrated exercises for healthy aging. here are 4 reasons why (and how to increase timing)

if you can comfortably hold a dead hang for 60 seconds, your spine, shoulders, grip and posture will thank you. one of the most underrated exercises for healthy aging. here are 4 reasons why (and how to increase timing)

Abhi Rajput

46,623 просмотров • 2 месяцев назад

Hanging for a few minutes daily is a great way to build grip strength, shoulder mobility, develop full body control, decompress the spine and advance core strength too.

Hanging for a few minutes daily is a great way to build grip strength, shoulder mobility, develop full body control, decompress the spine and advance core strength too.

Cardio Arena

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If you sit all day, do these 3 exercises daily: 1. Asian Squat x 60 seconds Chairs lock your hips and ankles at 90 degrees for eight hours, so your body stops giving you anything deeper. Drop your hips until your hamstrings touch your calves, heels down, chest tall. Elevate your heels or hold a doorframe if you tip back. 2. World's Greatest Stretch x 5 reps per side Hits your hip flexors, hamstrings, T-spine, and glutes in one sequence. Step into a deep lunge, both hands inside your front foot, drop the inside elbow, then rotate that arm to the ceiling and follow it with your eyes. 3. Bar Hangs x 60-120 seconds Sitting compresses your spine and rounds your shoulders forward. Hanging is the only thing that reverses the load. Grab the bar, go completely dead, let your shoulders ride up by your ears. Do not brace. 5 minutes total. Do it for a month and your future self will thank you.

If you sit all day, do these 3 exercises daily: 1. Asian Squat x 60 seconds Chairs lock your hips and ankles at 90 degrees for eight hours, so your body stops giving you anything deeper. Drop your hips until your hamstrings touch your calves, heels down, chest tall. Elevate your heels or hold a doorframe if you tip back. 2. World's Greatest Stretch x 5 reps per side Hits your hip flexors, hamstrings, T-spine, and glutes in one sequence. Step into a deep lunge, both hands inside your front foot, drop the inside elbow, then rotate that arm to the ceiling and follow it with your eyes. 3. Bar Hangs x 60-120 seconds Sitting compresses your spine and rounds your shoulders forward. Hanging is the only thing that reverses the load. Grab the bar, go completely dead, let your shoulders ride up by your ears. Do not brace. 5 minutes total. Do it for a month and your future self will thank you.

Dan Go

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Lower Back Pain Relief ⚒️ Lower back pain is often a sign that the muscles supporting your spine aren’t doing their job efficiently. These exercises help reduce tension, improve mobility, and build the strength needed to support your back during daily movement

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This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!

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Dan Go

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If you sit for long hours at work or while studying, your body can become stiff, tight, and less mobile over time -Improve mobility and flexibility -Reduce stiffness in the hips and lower back -Help improve posture -Increase blood flow and movement

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Is T-spine mobility your limiting factor for hip-shoulder separation? Here's a simple test that can give you a general idea if mobility is a limiting factor for you.🎥⬇️ General buckets: 1. <45 degrees: very stiff 2. 45-60 degrees: stiff 3. 60-75 degrees: mobile 4. 75+ degrees: very mobile Buckets 1 & 2 generally benefit from some attention here, and there's no harm in some basic t-spine maintenance work if you fall in buckets 3/4 either.

Is T-spine mobility your limiting factor for hip-shoulder separation? Here's a simple test that can give you a general idea if mobility is a limiting factor for you.🎥⬇️ General buckets: 1. <45 degrees: very stiff 2. 45-60 degrees: stiff 3. 60-75 degrees: mobile 4. 75+ degrees: very mobile Buckets 1 & 2 generally benefit from some attention here, and there's no harm in some basic t-spine maintenance work if you fall in buckets 3/4 either.

Ben Brewster

25,939 просмотров • 1 год назад

If you spend your days hunched over your desk and phone, your shoulders are probably curling forward by now, and you may find yourself constantly trying to straighten your back to improve your posture. One habit you can try is hanging from a bar. Yes, like the monkey bars you grew up with, but right-side up. Physiotherapist Daniel Vadnal says that starting small—with 3 sets of 30 second intervals—can already give your shoulders and upper body some much-needed release. That doesn’t mean 30 seconds on a bar will permanently correct your posture or treat back or shoulder pain. But hanging moves your upper body into a position it might not visit very often, which may help explain why people often step down feeling looser, according to TIME reporter Angela Haupt. Read more:

If you spend your days hunched over your desk and phone, your shoulders are probably curling forward by now, and you may find yourself constantly trying to straighten your back to improve your posture. One habit you can try is hanging from a bar. Yes, like the monkey bars you grew up with, but right-side up. Physiotherapist Daniel Vadnal says that starting small—with 3 sets of 30 second intervals—can already give your shoulders and upper body some much-needed release. That doesn’t mean 30 seconds on a bar will permanently correct your posture or treat back or shoulder pain. But hanging moves your upper body into a position it might not visit very often, which may help explain why people often step down feeling looser, according to TIME reporter Angela Haupt. Read more:

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Great stretch for people who sit at desks all day or deal low back pain. It's called the Tactical Frog. It helps improve hip mobility & posture. Do this while taking a break from sitting at the desk. Do this for a set of 30-60 seconds daily.

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Dan Go

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Matteo Piper Jenks 🧲 🇮🇹

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If you want to improve your posture, this is a fantastic exercise that addresses the underlying problems at both the shoulders and hips.✅ Try this today 👇👇

If you want to improve your posture, this is a fantastic exercise that addresses the underlying problems at both the shoulders and hips.✅ Try this today 👇👇

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56,446 просмотров • 10 месяцев назад

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Dan Go

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🚨Most people don't realize that pelvic alignment directly affects hip width, leg shape, and even how your lower back feels. These moves help correct the pelvis from the root and improve your overall posture.✅

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