how to start hanging out
Hanging is such an important aspect of healthy movement and I really do believe we all need to be hanging out a little more, indulging our inner monkey and getting a bit of air time.
A few general benefits of hanging:
Builds strength in upper body, arms, back and core
Increases range of motion in shoulders and arms (need to hold arms above head)
Stretches all the various muscle groups in the shoulders, back, core and arms
Helps improve posture AKA combats the infamous desk job alignment
Creates space in the joints and can help alleviate compression in the spine (helps back pain)
Builds resilience in the body as well as in the mind (super empowering)
Breaks patterns of movements and promotes more play, more lightness
Supports a great mind-body connection due to necessity of correct alignment & muscular engagement awareness
One benefit I’d like to dive a bit more deeply into is:
Not only does it help create more balance in the body & healthier ranges of movement… it’s also extremely beneficial for the health of your fascia and cardiovascular system. Yes. Hanging out is great for the heart. The fascia in the upper regions of the body and running through the arms are intimately linked to your heart. In TCM and Ayurveda there are heart energy lines (meridians or nadis) that can be stimulated and release any blockages through these channels.
We use our dense 3-D bodies to promote free flow of life force energy (which is one of the subtler koshas). And when we unify our movement practice or training with our use of the breath we supercharge ourselves to maximise the benefit and maximise the effect. In yoga we include back-bending, chest stretching, heart openers for this very reason. But yoga falls short when it comes to the PULL.
We can maximise the healing, the progress, the training, the union between ourselves and ourSelves when we harmonise the western and eastern approaches. Approach hanging with as much consciousness & self awareness as you do your yoga practice because… well… same same. What is yoga? What is union? When do we stop working towards this great unity…?
Yes, absolutely you can jump on some monkey bars and get cracking (literally you might get a good few back cracks in there, thank you gravity) but I thought I’d share a few exercises and a few little tips from my own experience and a few things my own teachers have told me to ease you into the exciting journey of hanging.
Warm up wrists, shoulders, arms, core, back and neck thoroughly before you begin. Just do it. Dynamic passive and dynamic active stretches
Get to know your grip - your grip level might surprise you. A decent grip is needed to initially just hold the weight of your body on some bars. Test this with a static hang
If your lack of grip strength is frustrating or slowing progress you can buy grip strengtheners (have a look on amazon)
Maybe help yourself out by using chalk or resin on your hands (will reduce slippage)
Warm up with scapular pull ups, or shoulder-shrugs
Make sure you know which muscle groups you are aiming to actively engage- this will increase your progress
Get to know your hollow body baby!
Alternate between set & reps and static holds - start incorporating tucks, leg lifts and l-sits
Ok so I could keep going… but this is a nice starting point for absolute beginners. For any specifics or questions feel free to send me a message or book in for a 1-2-1.
The best way to start? Is JUST DO ITTT
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