Hanging exercise for shoulder pain
Dr. John Kirsch's hanging exercise is an easy way to reduce shoulder pain and support recovery. Hanging regularly creates more space in the shoulder joint. In combination with acupuncture, this can help with both acute and chronic shoulder problems.
Shoulder pain is a common complaint, ranging from mild irritation to prolonged, restrictive pain. Sometimes it occurs gradually, sometimes after an injury or overload. A simple but effective exercise that can help with this is the so-called hanging exercise.
Dr. John Kirsch
The exercise we share here was developed by Dr. John Kirsch, an orthopedic surgeon who has done extensive research into pain and disability in the shoulder joint. Based on his clinical experience and research, he recommends hanging exercises to prevent shoulder pain, but also to support recovery after an injury, for example.
According to Kirsch, hanging regularly can help create space in the shoulder joint, reduce tension and improve blood flow. In his book, he describes how this simple exercise has helped many people reduce pain and exercise better. The most recent edition of his book can be found online; you can find the link at the bottom of this page.
The exercise
The hanging exercise is simple and accessible. You hang your hands on a sturdy rod, letting your body hang as relaxed as possible. This can be done, for example:
- at the gym
- on a climbing frame or playground equipment
- on a sturdy rod at home
There is no need to hang completely right away. You can also start by letting your arms partially carry your weight, for example with your feet still slightly on the ground. Build this up slowly and don't force anything. The goal is to create relaxation and space, not to exert force.
Below this text, you can see an example of what such a hanging exercise can look like (this is not Dr. John Kirsch himself, by the way). Get creative in finding a place where you can practice safely.
Acupuncture for shoulder pain
Is it not possible to reduce the pain sufficiently yourself, or does the complaint keep coming back? Then acupuncture can be a valuable addition. At Nurture Your Nature, we specialize in treating pain, including shoulder problems.
Acupuncture not only looks at the pain site itself, but also at underlying factors such as muscle tension, blood flow and stress on the body as a whole. On the page about pain specialization, you can read how we help with different types of pain and pain symptoms.
Do you have questions or want to know if acupuncture is appropriate for your situation? Feel free to contact us, we are happy to think along with you.
Continue reading
- Treating shoulder pain with acupuncture
- Acupuncture in the treatment of shoulder problems
