Strengthen Grips & Soften Shoulders w/ Passive Hang | Mobillity Training ft. Billy Edelen
Channel: moBILLity - Billy Edelen
Date: 2018-12-21

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I first got into using hanging from a pull up bar for not only shoulder mobility but
really for a spinal decompression and allowing the body to naturally align itself.
Using natural energy (gravity) and relaxing your entire body allows you to lengthen
from crown to toe.
Especially after playing a sport like basketball growing up where I was continually
compressing my spine from the sport itself (practices, games, individual work)
strength and conditioning work (weights, plyos, running) my spine was matted
down with no time even spent on lengthening it. So my body got compacted and
tightened from this.
It's been instrumental in lengthening my fascia and allowing tissue within the body
to naturally align. Of course it focuses more on the shoulders but by cuing this full
body relaxation you will get the decompression benefits.

Now that I'm back into a strength cycle where I"m incorporating the nuts and bolts
of strength training ( carries hinge, squat, push pull, lunge) I'm compressing the
spine again. This isn't a bad thing! Only when done in excess is it so. So I'm
approaching this with a lot less ego. I mean a LOT Less ego. Using hangs in
between lifts and exercises to lengthen myself and keep that softness within the
hard training. It's a tremendous tool after some hard rounds on the mats before
doing some other mobility and down regulation work because it helps to lengthen
all of the matted down tissue.
Procedure
This exercise is simple enough but here are a few simple cues.
Focus on gripping the bar tightly. This will help to relax the rest of the body so you
can deepen the stretch and decompression.
Keep your ribs locked down. Do not let them flair out. Cue this by tightening your
midsection as if you were going to take a punch. This is an athletic midline
position that is essential for overall spine biomechanics.
By keeping ribs locked down this allows for the lengthening to occur where we
want it. In the shoulders and rest of the body.
Allow hips and pelvis to sit naturally.
Aim for an accumulation of 5 minutes a day chunked into manageable bursts.,

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