Sunday, May 26, 2024

How dead hang exercise improves your mobility

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As the lazy weekend kicks in, you may not be in the mood to do a heavy workout or even yoga. To avoid the guilt trip when you miss workouts, here’s an exercise that when done even for a few minutes can immensely help you. According to celebrity fitness expert Tridev Pandey who trains actors like Sanya Malhotra and Shweta Tripathi Sharma, doing dead hangs can be an extremely effective exercise that can be incorporated into your workout routines.

According to Pandey, the exercise helps

– Correct posture: Cultivate impeccable alignment for a confident stance.

– Shoulder mobility: Enhance flexibility and movement in your shoulders.

– Reduced shoulder pain: It helps reduce shoulder pain by releasing tension in the area.

– Upper body stretch: Targets key muscle groups in the upper body.

– Spinal decompression: Provides a respite for the spine, promoting overall health.

– Improved grip strength: Challenges and refines your grip for tenacity in every hold.

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How effective is it?

Dead hangs are a simple yet highly effective exercise that primarily targets the muscles of the upper body, particularly the back, shoulders, and arms. Fitness expert Garima Goyal said that the fundamental exercise involves hanging from a bar with a straight body position, engaging multiple muscle groups simultaneously. “Despite its seemingly straightforward nature, the dead hang offers numerous benefits, making it a staple in various fitness routines,” said Goyal.

Apart from what Pandey listed, Goyal mentioned that the exercise is great for

Core activation

While hanging, your core muscles are engaged to stabilise your body. “This unintentional isometric contraction of the core muscles adds a subtle but effective element to the exercise, aiding in overall core strength development and stability,” said Goyal.

joint health Here’s how the exercise benefits joint health (Source: Freepik)

Improved joint health

Dead hangs engage the joints, promoting better mobility and flexibility. “The controlled stretching of the shoulders, elbows, and wrists during the exercise contributes to joint health. This can be particularly beneficial for individuals seeking to maintain or enhance their range of motion,” said Goyal.

Accessibility and versatility

One of the notable advantages of dead hangs is their accessibility. Requiring minimal equipment – just a sturdy bar – this exercise can be performed in various settings, including home, gym, or outdoor environments like playgrounds. “The simplicity and versatility make dead hangs suitable for individuals of different fitness levels,” said Goyal.


Customisable for all fitness levels

Dead hangs can be easily adapted to suit individual fitness goals. Goyal shared that beginners can start with shorter durations and progress gradually, while advanced practitioners can incorporate variations like one-arm hangs or weighted hangs to increase intensity. “This adaptability makes dead hangs inclusive, catering to a diverse range of fitness levels,” said Goyal.

Mental endurance and focus

Beyond the physical benefits, dead hangs present a unique mental challenge. Sustaining the hang requires concentration and determination, building mental resilience. “Overcoming the discomfort associated with hanging contributes to the development of discipline and mental fortitude, aspects that extend beyond the confines of fitness,” said Goyal.

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