Master Shoulder Flexibility: LIVE TODAY

[Kit_L]

Excellent. Keep going, but make sure you have recovered fully after any workout.

When I posted this yesterday or the day before, I realised that I hadn't mentioned the reason why. Muscles and the neural system adapt about 10 times faster than your fascial system, your ligaments and tendons. This is why I recommend staying at a hanging duration of one minute for at least a month, for example, before you try to progress to 2 minutes or try to go to the one-arm hang – muscularly you might be able to, but you're running the real risk of developing tendon and ligament problems. You have to be cautious here.

Edited December 30, 2024 by Kit_L
added detail

[Gareth O Connor]

As regards strength training,I have no experience with it,not sure bodybuilding would qualify,when I did go the gym the exercises were something like db shoulder press,tricep extensions,shrugs,bicep curls.I didn't enjoy it however I always left the gym with an endorphin rush.I'm 26,I've no equipment,I'd like to develop some strength,put on muscle mass

 

[nick_kuchedav]

On 12/22/2024 at 6:40 AM, Kit_L said:

Consider doing harder sessions and gentler sessions – and not at the same time. For all the changes that you need to happen without any injury happening along with it (remember that you started this thread with a report of shoulder impingement), it is absolutely essential that you recover from any earlier workouts fully. On a light day, just hang for two or 3 x 30" sessions. Have a day off and then on the next day or the day after that when you're feeling completely refreshed either hang for longer than 30 seconds and do a few sets (I used to go to failure, as in I would from the bar for as long as I could until I dropped off the bar, once my grip failed). My suggestion is don't start that more intense training until a two minute hold is comfortable to do, just a single set.

Once you work up to doing a full two minute hang, that will be the time to then gently transition to assisted one arm hangs. Let us know how you go, and please I need to caution you again – do not be in any kind of a hurry to improve; let it happen organically. Rest is a critical part of this.

I haven't read the whole thread, but I wanted to add that hanging in different poses could be beneficial too. For example, leaning away from something, hanging upside down, with crossed hands, and so on.

[Gareth O Connor]

Hanging upside down sounds uncomfortable

[Kit_L]

6 hours ago, Gareth O Connor said:

Hanging upside down sounds uncomfortable

You will not know until you "do". Quoting the great Yoda, here! "sounds uncomfortable" is a thought. When you try it, you'll understand more. And—especially important—adapting to a new demand takes time.

[Gareth O Connor]

Yoga might have been a Buddhist