Posted on 01/22/2020 10:58:47 AM PST by rebuildus
Okay, today I suppose I’m trying to outdo myself for “old schoolishness”!
This is a protocol I’ve been using to help restore function to my injured shoulder, as well as to help decompress my spine. WATCH VIDEO.
I tweaked the shoulder a year ago doing bench dips. I overextended the movement, which isn’t that hard to do, it’s one reason why the exercise—and regular dips too—can be dangerous to the shoulder girdle.
Don’t get me wrong—dips can be an excellent chest, shoulder, tricep, and serratus anterior muscle (over and above the ribcage) exercise. But you have to be very careful not to overstretch the shoulder muscles and tendons on the way down.
There are many exercises and methods to rehab or strengthen the shoulder. I’ve used some, and they are effective. And keep in mind that shoulders typically take a fair amount of time to get better.
The Bar Hang! But the simplest protocol (by far) that I’ve seen to bring the shoulders back into condition is the good ole bar hang. I found an interesting book written by a retired orthopedic surgeon named Dr. John Kirsch, MD.
Dr. Kirsch became weary of seeing so many people get shoulder surgeries, he believes, in many cases (but not all) unnecessarily.
Of course, if you have a shoulder injury, you should have it checked out by a professional, and get a second opinion if possible. But Dr. Kirsch believes that a person should make sure that surgery is absolutely necessary before diving in.
The reason Dr. Kirsch recommends bar hanging is because (per his website): “When engaged, the humerus (upper arm bone) leans on the acromion bending this structure, providing more room beneath the acromion. This leads to healing sub-acromial impingement syndrome, frozen shoulder and rotator cuff tear symptoms.
Go to his site and see the image yourself (scroll down) to best understand (a picture is worth a thousand words, as they say). And buy his book (I’m not making any money from this link, fyi) to get more detail on why and how this works, and to read the many testimonials of people who have helped repair their injured shoulders.
As I said, in my particular case, my shoulder has healed slowly, but since I’ve incorporated the hanging per Dr. Kirsch’s instructions, it’s headed in the right direction.
How and How Often to Hang Everybody is different, but it’s clear that—like almost everything in life—that more frequent practice (assuming recovery in between sessions) is best (meaning a person may need to do the exercise up to daily for best results). I explain this further in my video. And I would not start by hanging with full weight, but have the feet on the ground or something else to assist you. And start slow, such as doing one set of hanging for ten seconds, and work your way up.
Supplemental Exercises Dr. Kirsch also recommends supplemental shoulder exercises with light dumbbells, as I also demonstrate in my video.
If you have pain or reduced movement in your shoulders, I would at least go to Dr. Kirsch’s site and pick up his book. Give it a good read, and if everything makes sense to you, and you’re physically able to hang, then give it a try. This is not guaranteed to work for everyone, but Dr. Kirsch states that it works in a high degree of cases.
You may just find something really simple that may help you reduce pain and restore proper shoulder function. And that will improve your entire quality of life and allow you to work and play again without serious limitations.
To your Health and Fitness,
Patrick
Patrick Rooney is the Founder of OldSchoolUs.com. Its focus is natural health and independent living. Patrick is the author of GREEK PHYSIQUE: The Simple, Satisfying Way to Sculpt Your Body—Even if You’re Old, Weak, or Broken Down; and is also the creator of Greek Yoga™ and the Greek Yoga for Beginners video. He offers health and fitness consulting in-person in Middle Tennessee and worldwide via phone, Zoom, and Skype. To reach Patrick, email him at info@oldschoolus.com.
Of course, hanging would not work with a completely snapped ligament, or a completely torn rotator cuff, but Dr. Kirsch explains that it has greatly helped many with partial tears.
The MRI showed a bulging disc, with a pinched nerve. I go 2x/mo to a licensed masseuse, and she works the neck/shoulder to isolate the nerve, and is awesome in knowing what/how to do the right thing. I’ll ask her about “The Hanging”, on my next 30min session. Many thanks!
Meanwhile, I fell backwards down a staircase last saturday and there was a lot of pain so I went to the chiropractor yesterday. Turns out I have an abnormally tough skeleton (big bones and joints) and there was no damage. Only pulled muscles. And at age 66 I was surprised I was not broken in half or something.
But we prayed immediately after it happened. And my wife has two miraculous healings after we prayed over the problems (just the two of us).
Got it, cuban leaf. Man, sounds like quite a spill! Thank God you're tough, and have an angel looking over your shoulder. And great to hear the power of prayer at work!
Nice!
I think it really did!
Funny...my beloved yellow cat (who I had to put down a few months back) would hear me go into the garage, and as soon as I was inverted, like clockwork, he would come in and begin circling me like some kind of Shark of Love...
Cats like to be at face level, so...there I was with my face near the ground, and I was also a captive audience for eight minutes...he would walk around and around rubbing his head against mine and purring like mad the entire time.
I readily admit that did find it kind of charming...
“That can only be fixed with surgery.”
Nasty malicious man-hater at the VA told me they wouldn’t operate because of my diabetes and other infirmities.
For shoulder pain I take Glucosamine. Before taking that I could not raise my arms.
Good info, oldasrocks. Thanks!
What about hanging upside down on a Teeter gadget”
I only see a Kindle too (for the most recent 5th Edition). I recommend you get the newest though. Per Dr. Kirsch, it has been both expanded and simplified from earlier editions.
Thanks for the info. I think I might need to see it first hand.
Thanks. I think I will buy the book.
Dr. Kirsch explains that it has greatly helped many with partial tears.
I got an inversion table about ten years ago. Made my back feel pretty good.
But I have cats.
And long hair.
Every time I’d flip over, the cats decided that it was time to play with my hair.
...externally rotate your arms fully (palms up)...
I am not able to rotate the hand of my injured shoulder more than 3/4 up.
And then this next part I don't understand where you're saying to stretch:
Then rotate your upper torso 90 degrees without turning your hips or head, so your arms would be stretched front to back, rather than side to side. In that position, stretch/pull/reach/twist to improve reach of each element of the position at the same time time...
Sure thing, carriage_hill. Hope it works out. I'd be curious to know.
Cute. Cat sounds like a real attention w— ! :)
Nasty malicious man-hater at the VA told me they wouldn’t operate because of my diabetes and other infirmities.
Sounds like you may have a good alternative here.
Couldn't hurt!
You're welcome, dsc. Check Dr. Kirsch's book and website
Hanging for Shoulder Pain and Low-Back Decompression
True. Jeffrey Epstein's shoulder and back aren't bothering him a bit now.
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