Here are some common shoulder issues faced by office workers and a simple exercise that can help:

Shoulder Impingement:

This can occur due to poor posture and repetitive overhead movements, leading to the pinching of shoulder tendons or bursa.

Rotator Cuff Tendonitis:

Repetitive shoulder movements and poor ergonomics can cause inflammation of the rotator cuff tendons, resulting in pain and limited movement.

Bursitis:

Inflammation of the bursa in the shoulder can result from repetitive motions or prolonged pressure on the shoulder joint.

Upper Crossed Syndrome:

This is a common postural imbalance seen in office workers. It is characterized by rounded shoulders and a forward head posture, leading to tightness in the chest and upper back muscles and weakness in the neck flexors and lower trapezius. This imbalance can contribute to shoulder pain and dysfunction.

Frozen Shoulder (Adhesive Capsulitis):

Prolonged periods of immobility or reduced shoulder movement can contribute to the development of frozen shoulder, characterized by stiffness and pain in the shoulder joint.

Muscle Strain:

Continuous use of the mouse or keyboard can lead to muscle strain in the shoulder muscles, particularly the trapezius and deltoids.

Contributing Factors

Poor Ergonomics:

Inadequate workstation setup, such as a desk that is too high or low, a chair without proper support, or a monitor positioned incorrectly, can lead to poor posture and increased strain on the shoulders.

Repetitive Motions:

Repetitive tasks, such as typing or using a mouse, can lead to overuse injuries in the shoulder.

Lack of Movement:

Prolonged sitting without regular breaks can lead to stiffness and muscle imbalances, contributing to shoulder issues.

What is a Dead Hang, and Why Does it Matter?

The dead hang exercise is beneficial for the shoulders in several ways:

  1. Improves Shoulder Mobility and Flexibility:

    Hanging from a bar helps stretch the shoulder muscles, tendons, and ligaments. This can increase the range of motion in the shoulders, which is particularly beneficial for those who experience stiffness or restricted movement.

  2. Strengthens Shoulder Stabilisers:

    The dead hang engages the stabilising muscles of the shoulders, including the rotator cuff muscles. Strengthening these muscles can improve shoulder stability, reduce the risk of injuries, and enhance performance in various upper body exercises.

  3. Decompresses the Shoulder Joint:

    When hanging, the weight of your body helps to create a gentle traction force that can decompress the shoulder joints. This can provide relief from shoulder impingement and help alleviate discomfort or pain caused by tightness or compression in the shoulder area.

  4. Improves Posture:

    Dead hangs can help correct poor posture by stretching and strengthening the muscles of the upper back and shoulders. Improved posture can reduce strain on the shoulder joints and muscles, leading to better shoulder health.

  5. Promotes Scapular Health:

    The exercise encourages proper scapular positioning and movement. Engaging in dead hangs can help train the scapular muscles to function correctly, which is essential for shoulder stability and overall shoulder health.

  6. Enhances Shoulder Endurance:

    By holding the dead hang position, the muscles in the shoulders are subjected to isometric contraction. This can improve muscular endurance, making the shoulders more resilient during other activities and exercises.

How to perform a dead hang effectively and safely for shoulder benefits:

  • Grip a pull-up bar with your hands slightly wider than shoulder-width apart.
  • Allow your body to hang freely with your arms fully extended.
  • Engage your core to prevent excessive swinging.
  • Keep your shoulders relaxed and avoid shrugging them up towards your ears.
  • Hang for as long as comfortable, gradually increasing the duration as your strength and endurance improve.

 

Tips and Reminders for Dead Hangs

If you are determined to do dead hangs, remember to:

  • Start with small increments; hang for just ten seconds or fewer at first, and build from there
  • Don’t allow yourself to get too fatigued; your shoulder joint can become less stable when it’s tired
  • Try stepping off a box under the bar rather than jumping up to the bar
  • Keep some “active” tone in your shoulders as you hang; hanging completely passively can come with risk, especially if you are prone to joint hypermobility 
  • If lack of grip strength is a limiting factor in giving this a try and is preventing you from being able to hang from a bar for longer than a few seconds, you can use wrist straps to assist with hanging off the bar

Incorporating dead hangs into your routine can significantly contribute to shoulder health, flexibility, and strength, but it’s important to progress gradually and listen to your body to avoid overstrain or injury.

If you are struggling with shoulder issues and are a bit unclear about how to perform the dead hang, one of our friendly coaches will be more than happy to help. To book an appointment book online or call (07) 3399 3318

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