Passive Hang for Shoulder Pain: How to Shoulder Hang Safely

Got shoulder pain? Want to do the passive hang to clear up shoulder impingement? Learn how to do the passive hang safely!
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ABOUT THIS VIDEO
In this video Matt shows you progressions to do the passive hang. John Kirsch, an orthopedic surgeon, strongly believes that the passive hang is a huge component to fixing shoulder impingement and shoulder pain. You'll learn how to start doing this shoulder exercise at a beginner level and progress it in the future to improve your shoulder strength and flexibility.
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[@Uprighthealth]

How to do a pull up video now here: kzbin.info/www/bejne/pYHaf5mgfJ2LsJI

[@FringeWizard2]

You forgot to cover one-arm passive-hang. Hanging from two arms is great and all but what about hanging from just one?

[@mikeuremovich9896]

i totally tore my rotator cuff 4 months ago but making some progress w/o surgery by working with rehab...will this help accelerate my progress?

[@someblokecalleddave1]

Nice - my other go to website for this stuff - Strengthside.

[@keithmacmanus173]

I’m 60 yrs. Old. Six months ago I started the passive hang. Could only do 30 seconds and that was it. Slowly I progressed. Did 3 working sets every 3 days. Now I can do 3 sets @75 seconds each. Max hang is 100 seconds. Shoulders feel great. Grip strength/forearms are strongest they’ve ever been!! 💪👍

[@dismaleclipse5587]

Awesome!

[@JackTorkk]

YOOO good shit gang 💯

[@timsweeney6832]

After 5 months in rehab for a torn rotator cuff and not making any progress I was just about to schedule a shoulder surgery when I ran across this hanging therapy. I got pain relief the first time I tried it. So this is like a miracle for me.

[@johnfitbyfaithnet]

Excellent news

[@rayhanalam3101]

how is it now?

[@Kyrieru]

@@rayhanalam3101 He died. His arms popped off.

[@rayhanalam3101]

@@Kyrieru bruh wth ?

[@RJ-lf8ex]

@@Kyrieru Yup, when he joined the army

[@gregorywright1684]

Before you hang, I suggest a bit of a warm up and shoulder stretches. I'm 63 and able to hang for 2 minutes. For me, I don't see a reason to hang any longer than that. My chronic shoulder pain that I have had for years has subsided to the point that I rarely feel it anymore. Only when I miss a few days does the discomfort return. Hanging relieves this all together. Good Luck.

[@loveisthething]

Two minutes is just incredible

[@geraldkyle5819]

Thank you, I am 87 years old and want to do pull ups. I know this will take time to do but, I am active.

[@gregoneal2013]

Thank you for emphasizing “go slow.” I’m about 70 and had jumped right in to hanging, fully. It’s taking me awhile now working with a PT to get shoulder muscles right and pain free.

[@israelsson7772]

This is a God send. I was dealing with limited shoulder mobility for more than a year and ran across this as a technique to help. Two weeks in and I've been able to do more with my shoulder without pain than ever before.

[@grizelda4526]

Hey Matt. I still do all the movements you taught me in San Diego and it’s greatly helped my S.I. pain . Thanks for everything .

[@sylviashipps3390]

Another awesome video! I never get tired of listening to you, Matt! I'm gonna try this out!

[@therealDannyVasquez]

Quality video btw. Really appreciate the effort you put in to lighting and sound. That hair light was a nice touch to separate you from the back ground. Makes it easy on the eyes n helps to stay focussed on what you're teaching. Awesome! 👍 Just yesterday I was doing hangs for the first time, like you said, in years. The progression techniques are really helpful. Many thanks!

[@Uprighthealth]

Thanks for noticing the effort! Good luck on the hangs!

[@simonloo1588]

Grip strength is the key for this progression

[@jackmanjls]

This is an excellent in how to progress with the hang. I've incorporated many of his suggestions into my hanging routine. Thanks for taking the time to explain so that us almost 80 yr olds can do.

[@jillybean4899]

Great video! You explained everything in the best possible way to start hanging.. no one else does this ! You rock!

[@27kwanchi]

I wish i saw this video sooner. I was hanging with all my weight now my shoulder has been hurting for a week and im not sure what to do.

[@finditmakeitliftit]

Great Video and very informative. Looking forward to working on this technique. Thanks

[@chrisb7087]

I now passive hang for 60 sec so, yes this 70 yo female would love to see a video on pull up progression. Thanks Matt from the bottom of my ❤.

[@joelashby6082]

This absolutely worked for shoulder impingement pain I had for a year with no change at all and that wouldn't go away. I started hanging each day for sets of 30-60 seconds and within 1 month, it was noticably less and in about 3 months it all went away.

[@iliilliliiliilliliiliillil9137]

Thanks for posting your feedback. It has encouraged me to stick with this

[@mawfish1]

Same here. Pain I had for years gone completely after a month of hanging exercises.

[@Nomihc]

Just started passive hangs for my impingement this week! These comments are very encouraging. Thank you guys for posting progress!

[@Nomihc]

While you guys were recovering, did you avoid upper body exercises like pushups or rows?

[@johnjerrehian4642]

I have been hanging for a while now. Has helped my past shoulder surgery and the pain associated with it. Things were getting worse so I started incorporating hanging in the first part of my workouts. I would typically do 3 sets of 15-30 seconds each. Or, one set at 90 seconds, (and then one or two more at 15 seconds). This stretched my shoulders well and helped me get ready for the rest of my workout. Being 210 and 62 it takes me longer to "warm up" and hanging has helped.

[@toobalkain]

excellent video, sir, thank you. I've just started to passively hang but have been doing it intuitively.

[@christinelewis5765]

Being someone who has been a shoulder surgery patient and how to really recover in this I really appreciate the care you guys take in explaining your exercises! Always excellent 👍💪❤ thank you!

[@1734245]

Thanks so very much for making this available to us.

[@pjmccarthy2551]

I'm rehabing a shoulder from a car accident, and this hang is helping more than my physical therapy. Thanks and God bless you.

[@tatafomina5974]

PJ McCarthy Hi, has the mobility of your shoulder improved? I have undergone ostheosynthesis in my shoulder after a car accident, all bones and head of the shoulder were smashed. I am rehabing my shoulder and thinking of trying this. As my progress with all other rehab exercises has stopped.

[@pjmccarthy2551]

@@tatafomina5974 I'm still hanging, potassium and magnesium speed up recovery. My shoulder is so much better, and I attribute that to the hanging . I pray you are feeling better as well period God bless you.

[@mydl6314]

@@pjmccarthy2551 been over a year now. has your opinion on hanging changed? do you still practice it? :)

[@SkyHermit]

Do you hang everyday?

[@ixxgxx]

i've learned after working in healthcare that docs get paid to keep you sick.

[@jeloder]

yeeeeees please to pull up from passive hang progression vid!!! thank you for this one, and in advance for that one!

[@joequillun7790]

Good video Matt. Thanks for posting.

[@mreidbailey]

Thanks for the information. Clear and easy to follow.

[@anawhittle1617]

I did kickboxing for 7 years and had a rotator cuff issue and started passive hanging but couldn’t do it for long and it really helped it. I wasn’t sure how to progress and now I do!

[@craigmiller765]

Learning the pull-ups will be great. Thank you very much

[@fredreeves7652]

Years ago, I developed right shoulder/rotator cuff area pain that was a progressive pain, but without any specific known trauma. During this time, I was also active in 24 Hour Fitness. One day, while performing overhead pulldowns, I noticed that during and following the exercise, my right shoulder pain felt better. After about two weeks to one month, the pain was completely gone, until recently. Although I no longer go to the gym, I will perform the similar exercise at home. Point being, this exercise recommended by John works with most shoulder/rotator cuff area discomfort and pain, not caused by a specific and known trauma or known tear. You can think of this hanging exercise as a form of self-induced traction… the kind used to torture people in the middle ages, but this time in a good way. : )

[@alexanderfriis1]

Hi Matt fysio here. Great job explaining! I really like the emphasis on pregression / regression and the functional aspect of learning this movement. Cool that you even push people to try the pullup as this is pretty hard training for average person but will give tremendous amount of benifit! Can you maybe make a video (or just comment here) what actually changes and adapts on a fysiological and anatomical point of view? I would love to hear your indsights on this as I have a hard time explaining it my self. Thank you for a good video keep it up 😄👍

[@yellowpitch1840]

Great stuff upright.

[@Jigaboo123456]

What an excellent, well-presented clip. thanks very much. :-)

[@williamgeed7755]

Thanks for a very much for great video, I learned that this is what I need. I,m 78 with severe joint issues. Any further videos would be greatly appreciated.

[@markefulton]

This is very informative. Will be trying this at the gym. Thank you

[@FroscoTraining]

I've seen a few videos on this and I have to say it looks like that final progression isn't the point of the passive hang for shoulder health. The point is to just simply hang! The goal is to hang longer. Bob and brad posted a video and said that in the book he says to hang for up to 15 minutes total with as many sets as you need to complete 15 minutes. The progression if you're looking to do chins would be to first do a scapula pull.

[@TheBrianp1]

The book actually says 10 to 30 seconds of hang followed by a minute or so rest for 10 to 15 minutes. A lot of people who quote the book do not seem to have read it carefully. Disappointing that Bob and Brad said this actually.

[@Flexapr]

Great channel you have here, Matt. Found you via Bob & Brad on YT. Thanks. *Subscribed*

[@sicario91]

Great explanation thank you!

[@moosemuseum1853]

I needed to hear exactly this right now

[@nefariousnilbog]

Thanks for this!

[@jeanstamatov7770]

Bravo! Thank you! Keep going! Thanks again!

[@fredaltensee363]

Great information, thank you.

[@jdiamond54]

Great video!

[@roluraghavan]

Yepp...waiting for the next video !!!!!!

[@alvinprettyman1802]

thanks for posting

[@History_Coffee]

I've been doing this for a little bit and it seems to be helping my lower back pain, I don't know the mechanism for this but it feels like a release of pressure from the injured area and that release lasts for a bit.

[@GygaxGirl]

Thank you Matt.

[@gregjameson2141]

Brilliant video

[@douglasw.plummer8138]

Good info. Thanks

[@niconine268]

I'll take this thankyou. Always need tips for shoulders; RC & spine

[@4Dangert]

I would love to see your pullup progression video!

[@mitchellwilson5370]

You are amzing. Thank you!

[@dannychen202]

thank you! Thank you! Thank you!

[@timothy432]

I read the book (shoulder pain? The solution and prevention) 6 months ago, tried it and saw very slight improvement within a few weeks and then recovery plateaued and I still have lots of pain in my shoulder lifting my arm laterally up my side. Hanging helps if you don't have a tear like I do. I have a 8mm x 11mm tear in my supraspinatus.

[@jimratter5561]

Great videos. I have been trying to get my first pull up for 3 months now and feel I'm nearly there. Any help would be great

[@ahmedsalah7474]

Yes please make a pull up progression video

[@eric714]

Thanks! Very helpful. I got the book. But he doesn't cover some of the basics that you did in this video.

[@michaelsmith9714]

nice video. keep it up

[@zGJungle]

I do a lot of heavy lifting in my job and hanging as often as I can through out the day really helps with my back and shoulders

[@HB-yq8gy]

Thank you, Mat you help me achieve the barefoot Asian squat. Now do the hang for 1.30 min first set then rest another 1 min up to a total of 4 or 5 min. I can do pull-ups not really full extensions but, gotta be careful because i ripped both my left & right pectoralis muscles & had both surgically repaired.

[@Tom-pc7lb]

This absolutely works

[@stevesyncox9893]

I’ve been hanging 1 minute with the last 10 seconds in pike. Then a plank minute. Feel good! Thanks.

[@aakanshanagwani1730]

I really like the setup you have in the garage. Can you share some details for that? What all you used and how to?

[@nikoniko893]

Nice video, I'm still working on my first pull up and will be checking out the link below. Can you shed some more light on your pull up bar set up?

[@marieb9961]

You are so right about progresión

[@adrianneknapp5339]

yes to pull up progression video

[@tuvshuunaraa9326]

my new favorite youtuber

[@counsela9240]

Amazing

[@BadDreamFucker]

Worked for me.

[@marthakenny2491]

Since being diagnosed with Spinal Stenosis, I have been binging every video to gain knowledge about how to reduce the severe pain. I have TRX bands, and a pull up bar with a cheater bar. No matter how hard I try, I have NEVER been able to do a pull up, do to me not being able to grip. I have arthritis now, even in my hands, and I cannot hold on to the bar. Tried grips, gloves, you name it I tried it. Can you recommend any product to ease the pain in my hands that will help me be able to grip long enough to be able to keep my hands on the bar? Thank you for all your videos, they are very helpful, keep up the great work!

[@ollvi]

what is the difference in passive and active hang? and when i do these shown in this video, do i let my shoulders come up to my ears or do i actively keep my shoulders depressed?

[@moulin6]

Like it! Want to see progression video

[@kevinbrowndc]

As a chiropractor I have shoulder issues. This saved me. $20 for a doorway bar. Yay!

[@brendasneddon8347]

What about a different hand position-supinated? Palms facing each other? Hands closer to one another? If helpful, at what point would you add those positions?

[@gregthompson9434]

Hanging has fixed my shoulder as well as a very severe case of tennis elbow , that was a bonus

[@robertoconn3537]

I have the strength to hold myself in a hanging position for over a minute if needed. I have been doing the passive hang for over 2 weeks but i feel pain in my shoulders with no improvement thus far. I just recently started doing an assisted one arm hang and I feel little to no pain in that hanging position. Do you believe I could get the same benefit by doing a one arm hang instead of using both arms? Thanks for all you do!

[@CaptainVelveeta]

Great results!!...it def. hurts at first but subsides as you hang and range of motion throughout the day has increased dramatically. One quick question: I also let a 30lb weight hang freely in my hand, concentrating on totally relaxing my entire arm and shoulder and I hear a couple of "popping episodes" in my shoulder almost as if something is 'releasing'. It doesn't hurt and I don't know what the popping is but it feels GREAT afterwards.

[@jimo9555]

your muscles have more than likely been squished together for a while so the popping is likely your muscles/fascia separating themselves from each other, that's why it feels so good

[@KumaBun]

I have sooo much trouble trying to do a pull-up and after watching this video, I think my issue is not being able to feel comfortable in a passive hang! I think instead of trying to force a pull-up, I should practice doing a passive hang at the end of my workouts. Thanks!!

[@Uprighthealth]

YESSSSS

[@allanfarr]

Yes. I did 10 second dead hang, then 20, then 30 over several weeks. Any pain STOP. I’m up to swinging from rafter to rafter (w gloves). Noticed there seems to be a muscle just below rib cage. I guess I never strengthened it before.

[@_stoob]

To help progress to pull ups also consider the active hang. Involves engaging the back muscles, like shrugging, to move from passive hang to move shoulder “down” away from your ears.

[@roadstar499]

I added a few minutes of hanging to my weekly workouts... it seems to great so far...

[@davebond7380]

I know this aint hips but im a big fan of your vids. Im in so much pain with my front hip / top of thigh very sharp siatica im limping all the time now i dont know what to do. Im due some type of hospital scan from my doctor. Im just venting really im so fed up. Cheers bud Dave Liverpool uk

[@joaustin1]

How long should you do this per day and how many weeks will it take to see improvement?

[@mickie2412]

Im doing this with a rubber band like when im doing a pull up so the stress on the shoulders. Im operated in one shoulder but doing this exercise saved the other

[@onyxdefortuitous2783]

The little joke clips he adds are so thoughtfully hilarious, and flow so seamlessly into the teaching, that it adds SO MUCH to the experience, and makes you want to learn MORE!!! THANK YOU, Kind Sir! 🙏🤩✨ you are doing a great service for the World✨✨✨✨✨💫🔥

[@THEBIGLIE20]

You need to get out more if you got any semblance of comedy from this fella. Full disclosure I don’t think he attempted to be funny even once. Watch old Curb Your Enthusiasm episodes

[@michaelwilkinson4461]

Hi I would like to see the next step

[@glenburr6755]

Thanks. I’m going to start this today!

[@zyncarla]

I’m a 6’3 290lb powerlifter/strongman the first couple of times were miserable and had to use wrist wraps lol I shouldn’t of used my full bodyweight for sure but the shoulders And upper back are starting to feel the benefits 😊

[@chriscpeugh]

Will this help with joint and ligament pain?

[@JaimeGonzalez-wx1gw]

I’ve been doing this and I feel it helping my shoulder, but is it better to do it with your feet just hanging straight? I ask because I have to pick my feet up a bit because if I don’t they will touch the floor. I stopped hanging because I hurt my neck, and I’m thinking it’s because I was picking up my feet while doing it. I have a feeling my neck wouldn’t have started hurting if I was just hanging without picking up my feet. Any advice would be greatly appreciated.

[@maafa21MustSee]

Is it recommended to do shoulder warm ups before hanging? Or is it okay to hang "cold"

[@bioret]

I had constant shoulder pain. I think I got it from bench pressing even though I have what I believe to be good form. I’ve been doing passive hangs for a minute straight peppered in throughout my weekends and my pain is substantially going away. Thanks

[@alann5003]

I hurt my right shoulder bench pressing from too wide a grip. Narrowing my grip nearly shoulder width works my triceps more and chest a little less but at least it's safer on my shoulders.

[@solomia5037]

gotta train the opponent muscles to what you train frequently or the muscles in front will dominate and pull the muscles in back (or vice versa)

[@essential_listening]

stories like that have me focused way more on dumbbell presses! so much easier on the shoulders.

[@mauritiusdunfagel9473]

I love you!

[@ashleyhendrixbearden7252]

I've been doing this for one day the whole thing all what you said said it takes about like 20 days I'm doing it in one day

[@HerbalistintheHood369]

Thank you for this great advice. I was hanging but it was so intense i could only hang for like 5 secs. Using a chair and starting off in the way you suggest is fantastic!!! Thank you so much.

[@Cb9609]

Will this help regain shoulder external rotation?

[@1947froggy]

good video, I do daily 1x 1 - 1,5 min

[@omgpaps]

can i do hanging exercise with bursitis problem

[@aryaan77]

Hi, would you recommend this if there's some pain in shoulders due to bursitis?

[@L0ND0NMAN]

Thank you! I have heard about the surgeon and his method. Can you actually do it with the bursitis? Or do you need to wait for it to go with other exercises?

[@raijin-fvx7047]

Hi I currently have impingement in both shoulders and I had shoulder surgery 3 years ago due to shoulder dislocations. I am back at the gym doing alot of rotator cuff exercises and scapular work. When I hang i get a very slight feeling of dislocation on the operated shoulder. After I warm up and do all my shoulder stability work that feeling of dislocation slowly fades. Is hanging recommended after shoulder dislocations?

[@Tayu54E]

How many times a day should I do this exercise? Thanks!

[@nancyfahey7518]

I do have a bar I hang from and can touch the floor with my feet. I should do it more often though. Thanks for this video. I will do just that.

[@DChris3]

One of the things that helped my shoulder pain the most! Incredible what it does over weeks and months of getting better at the hang.

[@loushka128]

didn't you have pain at the anterior part of your shoulder after lowering your arms slowly from the hang?

[@theNeverangel]

Very easy to follow! 😄 Summary: 1. Hang with chair assistance. Work up from few second spurts. Until 30 sec or even 1 minute before moving to next step. 2. Try lift one foot for a couple of seconds, then lower to both feet down for 30 sec total. Increase until at least 2 sets of 30 seconds with one foot up. 3. Repeat step 2 but lift both feet.

[@pete4693]

Well done but I would like to know about the passive hang itself. Do you recommend just letting your body completely go or do you position the shoulders pulling them back and swearing them up and hanging that way. Another words do you hang with your shoulders down around your ears. I ask because I've heard some say that just completely letting your shoulders drop is not healthy for the shoulder but pulling your scapula back slightly creating slight tension across your shoulders and hanging like that is appropriate please get back to me.