What: Shoulder pain while hanging
If you jump up and grab a pull up bar just to stretch, does your shoulder scream even though it’s not really doing anything but hanging there?
This is common so you are not alone. And it is frustrating. But it can get better!
Why: Weakness (can include tears/injury)& Thoracic Mobility
The good news is that weakness can be fixed by getting strong. And getting stronger can improve the mobility of the body.
Here are a few of our favorite ways to get stronger specifically to reduce pain while hanging:
Rotator Cuff
Getting the head of the humerus (the upper arm bone) to sit center in the shoulder socket is the responsibility of the muscles and tissue that makes up the rotator cuff.
The rotator cuff is made up of muscles that can often get overlooked by compound movements. So they are working, but they are not progressing as quickly as the bigger muscles which eventually leads to an imbalance that causes pain.
Rotator Cuff exercises are done with focus and not for speed. You dont have to go slow BUT time under tension and improving range of motion are the goals of these drills.
Favorite Exercises
3×10 Full Can Drill (i.e. DB Y-Raises)
90 Degree Resistance Band Drills (all with elbows tucked to side)
Standing Out to in
Standing In to out
Laying Down to Up
Shoulder Blades (Scapular Stabilizers)
Did you know muscles away from your pain can be contributing toward your pain? In this case, muscles in your upper back could be part of the reason for the pain on the front corner of your shoulder.
Scapular Stabilizers
3×10-15 Band Pull Aparts
Elbow Planks + Push Up Planks : Slide your shoulder blades down the outside of your back by pushing your elbows or hands farther into the ground during the holds
Floor Angels (3x7-10 reps) : Lay face down on the floor with your forehead resting on the ground (use a soft towel for cushion). Pushing your finger tips as far away through your extended arms as you can, float your hands from above your head around to your butt cheeks in a 3-5 count then back to the top without touching the ground.
- Sub: Prone Y-T-W-As
- Same idea laying on the ground with forehead resting but just one position. Make the shape of the letter by lifting the arms off of the floor and holding at the highest point your straight arms can maintain for a 2 count (you do not have to over sell it, master the basic position)