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One of the most common movement problems I see in my older patients is the loss of the ability to comfortably reach overhead.

You notice it when putting dishes away, reaching into the back seat, getting dressed, or trying to grab something from a high shelf.

Most people assume this is just “getting old.”

But a lot of the time, it’s because the shoulder slowly stops moving through its full range of motion over the years.

Like every other joint in the body, the shoulder needs regular movement to stay healthy.

One of the simplest ways to maintain that movement is hanging.

And no, I don’t mean doing pull-ups.

Just hanging.

When you hang from a bar, several good things happen at once:

• Your shoulders move into full overhead motion
• The muscles around the shoulder blade have to work together
• Your grip strength improves
• Your body learns to tolerate overhead positions again

For many people, this is one of the few times all day that their shoulders actually get to fully open up overhead.

That matters more than most people realize.

A lot of shoulder stiffness slowly develops because we stop using these positions altogether.

We sit more.

We reach less.

We avoid positions that feel tight.

Then over time, the body loses access to those movements.

Hanging is one simple way to fight back against that.

Hanging also trains grip strength, which is one of the strongest physical markers associated with health and longevity as we age.

In research, lower grip strength has been associated with higher rates of disability, falls, and overall health decline.

That doesn’t mean hanging is magic.

But maintaining strength and movement capacity as you age matters.

And hanging gives you both at the same time.

The good news is you do not need to start with full bodyweight hangs.

In fact, most people shouldn’t.

A good starting point is simply practicing supported hangs:

• Hold onto a pull-up bar while keeping your feet lightly on the ground
• Slowly allow some bodyweight into your arms
• Focus on relaxed breathing
• Start with 10–20 seconds at a time
• Repeat for a few rounds

Over time, you can gradually increase how much weight your arms support and how long you hang.

If your shoulders are very stiff, it may feel uncomfortable at first.

That’s normal.

Sharp pain, pinching, numbness, or lingering pain afterward is not.

The goal is not to force yourself into pain.

The goal is to slowly remind your body that it can still move overhead safely.

For many people, a few minutes of hanging several times per week can be a great way to maintain shoulder mobility, grip strength, and confidence using their arms overhead as they age.

So try hanging this week and let me know how it goes.

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.