The Arched Hang | Improve Your Overhead Shoulder Mobility

If you’re looking to crack your thoracic spine, this is one of my favourite techniques alongside bench extensions (like extensions over a foam roller, but over a harder/more square edge).
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[@koalasez1200]

Love this!

[@pandabear6245]

I need this

[@pensilva6880]

Great👍

[@Raw.foo0]

Instead of just a passive hang. What about going into depression with the scapula first then initiating the retraction?

[@PrecisionMovementCoach]

That will actually "spoil" the natural rhythm of the scapula, GH joint, and humerus. This article can help you to understand why: www.precisionmovement.coach/movement-myth-shoulder-blades-down-and-back/ - Coach Joshua, Team PM

[@michaelc9764]

Dr E - I know you mentioned you could do this before or after. What do you think about having a “mobility day” as part of a weekly split? Is it better to mix mobility into each workout or focus on it for a while session?

[@PrecisionMovementCoach]

All of the above can work if scheduled properly.

[@thisurawz]

I've dislocated my right shoulder in 2015 just only once. from 3 weeks before it feels so weak and gonna dislocate again. could you please suggest some exercises to strengthen it back. thanks.

[@PrecisionMovementCoach]

I have some great ideas for you. Please email me at [e-mail] with more specifics about your issue and we can continue the conversation further.

[@thisurawz]

@@PrecisionMovementCoach Ok I will thank you very much

[@ben92282]

Ok so why scapular retraction here with the arms over head? I thought that runs counter to stuff I’ve seen elsewhere on your feed?

[@PrecisionMovementCoach]

Good question Ben - when you're at the top you're extending your spine and leaning back, so the arms aren't fully overhead, they're more in the horizontal position. Picture an inverted row - that's what you want to get to at the top.

[@sh4f660]

Eric this hurts my right shoulder for some reason. My right shoulder is more rounded than my left. What am I doing wrong mate?

[@PrecisionMovementCoach]

you might not be doing anything wrong but you may have some issues in your shoulder, specifically impingment or bursitis... often due to weak right serratus anterior... search my channel for some serratus anterior techniques :-)

[@sh4f660]

EricWongMMA Yes I have investigated into those key areas, especially on your page which has proved to be very useful. But the other night I was playing around with my right lat, looking for trigger points etc. because i know the lats contributes to the rounding of the shoulders. Found a spot that was extremely painful/sensitive and battled it out. It was located around the serratus anterior, and where ribs 5,6,7 are located. I felt it go and after that... no more shoulder pain, it was phenomenal. It has improved shoulder mobility greatly. Whilst I was doing it I was getting muscle spasm and i felt and increase in blood flow. It was almost like my serratus was activated and had room to function. I have no idea what i have done. Can you help? I cannot diagnose what i have done, and its not as simple as just having released the lat... feels more than that.

[@sh4f660]

EricWongMMA secondly I dont suffer from those aforementioned... no impingments, no inflammations. Just some form of restriction...

[@wholesomehodgepodge5103]

I wish I could hang for more than 5 seconds!

[@PrecisionMovementCoach]

Keep practicing and you will improve with time :)