Pulling is easier for some people than others.
Personally, I belong to the “others” category.
Now, I can grab the tape and stick to it a bit without difficulty.
I can even do some intermediate tricks on the flying seesaw (swing momentum helps), yet I can’t lift my body.
My long strength obviously puts me at a disadvantage, as with my long arms, I have more distance (and for some people, more mass) to draw than someone who is shorter, even if we are similar in build.
If you are in a playground, watch how the kids, girls and boys, swing easily on the monkey bars.
When adults try, they usually give up before halfway, saying it’s too hard.
Do not believe me? Go try it out for yourself.
However, these days the kids are all playing the game, while the adults are sitting, texting, taking pictures or proudly sharing video footage of their offspring.
As we get older, we lose this shoulder movement, along with the strength of our grip, so that even doing a simple dead-end hold where you grab a bar and allow your body to droop with a foot on the ground can leave you with sore muscles.
A strong grip is necessary for a number of things, including opening a bottle or jar, or climbing rocks.
Sometimes I find it hard to open a bottle of mineral water with my left hand (like most people, I’m right-handed)!
According to a 2018 study published in BMJResearchers have found that grip strength can predict your overall movement, strength, and health, as well as your risk of heart disease.
As you age, the stronger your grip, the more likely you are to survive some diseases, including cancer.
Studies have also discovered that grip strength can be a good general sign of aging.
In Norway, for example, researchers have found that grip strength in people in their 80s and 90s can predict each person’s odds of hitting the 100th — though in these turbulent times, I’m not sure who wants to live to 100.
arms over head
On average, we hardly raise our arms above our heads during the day unless we’re looking for something off the shelf.
Most likely, we are hanging out at the computer at work or for entertainment.
We may wear a shirt or blouse over the head and take it off at night, but this hardly puts the shoulder joints in their full range of motion.
With insufficient movement, the muscles around the shoulders and upper back begin to tighten, and eventually lose their ability to move.
Doing a dead suspension is a cheap and easy way to stretch these muscles.
So, don’t bother if you can’t do the pull-up, do the deadlift instead because it strengthens many muscles – like the upper back, shoulders, core, forearms, hands, and wrists – and offers plenty of other benefits too.
American orthopedic surgeon Dr. John Kirsch determined through his own observations that shoulder injuries are often misdiagnosed, compiled 25 years of research, and authored Shoulder pain? solution and prevention.
The self-help book, now in its fifth edition, provides simple shoulder exercises to treat and prevent rotator cuff tears, impingement syndrome, and frozen shoulder.
One of his recommended exercises is to hang the dead.
Dr. Kirsch himself had a shoulder impingement syndrome and saw that the surgery did not provide effective results.
He tried suspension from a bar for a few minutes each day, and voila, within a few months, his pain was gone.
Patients with the same problem were asked to try hanging the dead instead of going under the knife, and they all reported positive results.
The dead suspension is also excellent for toning the upper body and releasing tension in the hips.
I use it as a post-workout stretch, but you can also do this before a workout, especially if you’ve been sitting all day.
Believe it or not, you will find it easier to breathe when you open this area.
Plus, dead suspension removes pressure and lengthens the spine, i.e. spinal traction – similar to what is done on an inversion table in a chiropractor’s office when you have lower back pain.
how to hang
Heres how to do it:
- Start by finding a bar that can support your weight.
Unless you are a gym member, a playground or park in your area is the best option.
- Your fist should be shoulder width or slightly wider than shoulder width, with your palms facing away from you – this is the standard grip.
If you can’t reach the pull-up bar, stand on a secure flat box or bench.
- Keep your legs and arms straight, working your core and tightening your buttocks.
Allow your body to sink while your shoulders reach the ears.
If the bar is too low, bend your knees and slowly lower your arms to bear the weight of your body so that your feet remain on the floor.
- When you are confident, lift your feet off the ground or get off the box.
- Keep a firm grip on the bar.
- Wait as long as possible and enjoy the sensation before you release your fist.
At first, you may not be able to get past the five or ten seconds, and that’s okay.
The instructions above are for passive dying that crashes where you don’t have to think too much about what you’re doing.
Once you have mastered this, you can move into active dead hang state.
The difference is that you pull on your shoulder blades and pull the shoulders down and away from the ears.
Since the active dead suspension strengthens the muscles, you will not be able to stay in the position for long.
Warning: Start slowly if you have had a previous shoulder or wrist injury, or seek clearance from your doctor beforehand.
Pay close attention to your body and stop immediately if you feel pain or discomfort.
Grip types and tape circumference
When you get a regular grip, you can try different grips of the hand, such as a weak grip where the palm is facing toward your face (as in the chin).
This grip provides a good stretch for the triceps muscles.
A grip wider than the shoulders gives you more stretch for the latissimus dorsi – this is the large, flat muscle that covers the width of the middle and lower back, or the “V” shape you see in well-built males.
A narrow grip that focuses more on the arms and shoulders.
And most importantly, the circumference of the tape must be adequate for a good grip, i.e. your fingers must be able to completely wrap around the tape.
Standard pull tape measures approximately 1.25-1.75 inches (3.18-4.45 cm), which fits most adult hands.
Depending on the size of your hands, you may need a larger or smaller grip circumference.
In general, the larger circumference and smoother surface make it more difficult to catch.
So go ahead, explore a bar and hold for 10 seconds, slowly progressing to a minute.
Do this a few times a week and you’ll start to notice a difference.
You may feel taller.
Revathi Murugappan is a certified fitness trainer who tries to fight gravity and continues to dance to express herself artistically and nurture her soul. For more information, send an email to email@example.com. The information in this column is for general educational purposes only. Neither the star The author makes no warranty as to the accuracy, completeness, functionality, usefulness or other assurances relating to this information. the star The author disclaims liability for any loss, damage to property or personal injury incurred directly or indirectly from reliance on this information.