This weekend I went for multiple walks and each time I did just a little bit of hanging. Once it was about hanging on to the dog but also, we went out to the woods for an afternoon walk and found a few tree limbs. I love to have bark beneath my skin rather than metal. I think you will find that the first problem of hanging isn’t so much the strength of your shoulders–it is the softness of your skin. Calluses are healthy adaptations on skin surfaces and the first step to hanging from your hands is to develop some thicker skin. Literally.
The second thing is wrists. Mine are totally wimpy. And not surprisingly (although I WAS surprised) my forearms were stiff and sore today. So, let’s begin our challenge, not at the shoulders, but in the hands and forearms.
To watch an 11-month old baby do some hang time, check out this video of my teacher, Katy Bowman’s little girl, Roan. See how often she checks her hands? But she isn’t crying or acting like they are hurting, she’s just connecting to them. Also notice that her hands are almost vertical and pretty open along that bar. No need for a tight grip! I think it is safe to say that as adults, we don’t have that kind of strength in our hands and wrists, especially in extension.
Begin by mobilizing those tissues and taking them through a complete range of motion. Here is your first week’s assignment: do these hand movements throughout your day:
Notice which direction is more difficult. Why? What is your hand position during most of your day? To correct a movement limitation, we need to introduce small changes throughout the day to avoid injury. I like to do the extension one at my desk regularly, while I stop at a light when driving, and while sitting around doing nothing in particular. I use the desk, steering wheel or my other hand to provide gently pressure toward my limit of mobility and hold it for about 30-60 seconds. This was the exercise I was doing today that made it clear that I HAD done some work yesterday.
Tissues–whether it is skin, fascia or muscles–will adapt to changes in loads. The key is to do these changes slowly and apply the loads where it does the most good first. Take a tip from Baby Roan and check out your hands!