Dead Hangs

Dead Hangs are a whole body late stage Stretching / Mobility exercise that emphasises decompression of The Shoulder Girdle and Vertebral Column and grip Strength . Through the decompression or traction placed on these structures Dead Hangs may be relevant in the later phases of treatment for pathologies such as Subacromial Impingement , Adhesive Capsulitis , Thoracic Spine Kyphosis , Disc Herniation / Degenerative Disc Disease and Radiculopathy .

Involved Soft Tissues

The following Muscles and Connective Tissue structures are lengthened in the Dead Hang:Muscle

• Latissimus Dorsi

• Teres Major

• Pectoralis Major

• Pectoralis Minor

• Rhomboids (passive hang)

• Levator Scapulae (passive hang)

• Upper Trapezius (passive hang)

• Long Head of Triceps

• Long Head of Biceps

• Brachialis

• Brachioradialis

• Flexor Carpi Radialis

• Flexor Carpi Ulnaris

• Palmaris Longus

• Flexor Digitorum Superficialis

• Flexor Digitorum Profundus

• Flexor Pollicis Longus

• Erector Spinae

• Quadratus Lumborum

Connective Tissue

• Inferior and Superior portions of Glenohumeral Joint Capsule

• Acromioclavicular Joint Capsule

• Sternoclavicular Joint Capsule

• Coracohumeral Ligament

• Glenohumeral Capsular Ligaments

  • Superior Glenohumeral Ligament

  • Middle Glenohumeral Ligament

  • Inferior Glenohumeral Ligament

• Acromioclavicular Ligaments

• Coracoclavicular Ligament

  • Conoid Ligament

  • Trapezoid Ligament

• Anterior Longitudinal Ligament

• Posterior Longitudinal Ligament

• Ligamentum Flavum

• Fascia

  • Regions

    • Thoracolumbar Fascia

    • Pectoral/ Axillary Fascia

    • Cervical Fascia

  • Fascial Lines

    • Superficial Front Line

    • Superficial Back Line

    • Back Functional Line

    • Arm Lines - particularly:

      • Superficial Front Arm Line

      • Deep Front Arm Line

      • Superficial Back Arm Line

  • Myofascial Chains

    • Posterior Sling

    • Ventral Arm Chain

    • Dorsal Arm Chain

Procedure

Starting Position:

• Patient grasps a Pull-Up bar by reaching overhead with both hands

The Dead Hang is then performed by removing any support below the patient, allowing them to support their entire bodyweight. From this position there are two main strategies for diverging outcomes:

1. Passive Hang - an attempt is made to relax all tissues with exception to the grip which anchors the body. Arms are pulled straight, Scapula pulled into Scapulothoracic Joint - Elevation and legs hang freely. The Passive Hang more greatly emphasises stretch on the Connective Tissues making it more relevant for pathologies such as Adhesive Capsulitis and likely contraindicated for Glenohumeral Instability

2. Active Hang - without bending the arms, the Scapulothoracic Joint is engaged through Scapulothoracic Joint - Retraction / Scapulothoracic Joint - Depression . Additionally the Core is engaged to prevent excessive Lumbar - Extension , which may be prompted with the cue “see your toes”. The Active Hang places greater emphasis on Scapula and Core control, making it more relevant for pathologies such as Scapular Dyskinesis , Glenohumeral Instability

Variation

• “Eccentric Hang” - patient actively “pushes” arms into maximal stretch ( Scapulothoracic Joint - Elevation ) to maximise hanging range without diminishing muscular control

Cluster

Regression

As the Dead Hang incorporates the entire body, regressions are, for the most part, more segment specific:

• Supine Lying - for spinal decompression

• Forward Elevation Stretch - rudimentary passive stretch with moderate GH Joint - Flexion range

• Bent Over Lat Stretch - accessible active stretch with large GH Joint - Flexion or Horizontal GH Joint - Adduction range

• Shoulder Dislocates - mobility exercise that emphasises the greatest circumduction range possible

Progression

While the Dead Hang is a later-stage full body traction exercise, the following techniques may be considered a progression depending on the desired outcome:

• Wheel Pose - full bridge variation that lengthens entire anterior chain

• Pull-Up - bodyweight or greater load through large overhead motion

• Rope Climb - pull-up variation with entire load bestowed on alternating arm