The ONE Exercise you NEED but don't do.

//Short Thread//

The magical benefits of the lost movement: hanging.
Hanging from a pull bar is a great exercise with many benefits.

It's especially good for people with:

-Posture issues
-Shoulder pain & weakness
-Spine problems
-Weak grip strength
The idea is to hang for as long as possible.

Preferably up to 30-60 seconds x 5 sets. For a total of 2.5 to 5 minutes.

If you can't, go for as long as you can and build up over time.

You can start with 30 seconds over a few sets.
Benefits:

-Shoulder Health: (A big one)

Due to our lifestyles, we rarely bring our arms overhead throughout the day.

We tend to lose some motion and the shoulder capsule gets tight.

Hanging improves range of motion and loosens up a tight capsule.

While increasing strength.
-Decompress the spine:

If you sit at a desk for long hours.

It's likely you tend to slouch after a while.

This puts extra stress on the spinal discs and ligaments.

Hanging is a natural decompressor of the spine with the assistance of gravity.

Usually feels great after.
- Increases grip strength

- Improves posture by stretching tight pecs, lats, and other musculature.

- Will probably make you taller (By reducing your slouch)
-A reminder that it's ok to feel a bit of tightness initially but not pain.

-You never want to push through pain.

-Give it a try a few times a week and see how you feel in 30 days.

-Give the first post a Retweet to share the word!
Thank You for Reading!

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Disclaimer: This is not medical advice.

If this leads to increase shoulder or back pain, it's best to stop and seek a professional.

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More from @thehdmovement

21 Sep
LOW BACK STRETCHES

//A Thread//

5 of the best stretches to keep your low back loose and pain free.
Been getting a lot of requests for low back pain in the DM's

I'll be showing 5 stretches you can do to help with this!

Do these daily if you sit a lot.
1. Prone Press Up:

We spend most of our time in a flexed position.

Our lower spine tends to get stiff.

This exercise works on getting lumbar extension and helps reduce the stiffness.

Try 3 sets of 20 once a day.
Read 9 tweets
20 Sep
HD Highlights of the Week:

//Thread//

All the best tweets of the week from members of #the8th

Proceed with caution.
First things first.

If you are wondering what #the8th is, check out this thread by @UnmodernM

When it's someone else it's stupid.

When it's us, it's different.

Read 39 tweets
17 Sep
BUILD STRONG AND HEALTHY SHOULDERS

//A Thread//

A simple guide to keeping your shoulders strong and pain-free.
The shoulder is one of the most complex and mobile joints in the body.

However, with that, it is also very prone to injury.

It's essential to keep the surrounding muscles strong to maintain a healthy joint.
We would need over 100 tweets to go into the details of what's required JUST to lift your arm up overhead.

There are many moving pieces and everything needs to be just right in order to avoid pain and have optimal function.
Read 18 tweets
14 Sep
FIX YOUR POSTURE.

//Thread//

A simple guide to avoiding the slouched epidemic.
Poor posture doesn't just make you look like a shrimp.

It has negative effects on your neck and spine.

Can lead to serious problems down the line.

Fix it!
A few of the common symptoms are:

-Neck pain
-Rounded Shoulders
-Upper back & Shoulder pain
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Read 12 tweets
10 Sep
5 Reasons you might be having Anxiety.

Fix these before diagnosing yourself with a mental health disorder.

//Thread//

Lifestyle changes are the MOST important first step.
1. Horrible sleep schedule:

One of the worst things you can do for your mental health is poor sleep.

Its been shown time and time again to cause anxiety and low mood.

The worst part is anxiety causes poor sleep.

Which becomes a vicious cycle.
Never compromise on your sleep.

Obviously once in a while is fine.

But staying up till 2 am every night to watch TV is killing you.

Minus all the negative effects the screen time has on your QUALITY of sleep right before bed.
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8 Sep
The ONE thing society doesn't want you to know,

that will make you a stronger, happier, and more fulfilled person.

~~~Thread~~~

Even your own biology is fighting against you on this.
I know you've noticed.

And you always wonder why:

Everything that feels good is bad for you.

And everything that's good for you feels horrible.
Crazy twitter gurus preaching cold shower and rising at the crack of dawn to work out.

Who the hell actually wants to do that?

When it feels so much better to sleep in under your warm blanket.
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