If you’ve heard about the longevity benefits of hanging but you can’t actually hang yet, this is for you. Most people jump straight into a full dead hang and wonder why their shoulders hurt or why they can’t last more than a few seconds. The secret is progressing the movement in a way that builds real strength and protects your joints. Start with a supported hang. Use your feet to take some of the load and keep your wrist, elbow and shoulder lined up. Hold for one minute and work your way to two
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What happens when I do active hang for 2 minutes a day in 1 month. A lot happens when you do active hangs consistently. ✅ Your shoulders get stronger and more stable. ✅ Your core switches on. ✅ Your grip improves. ✅ And your posture gets better without forcing it. Active hangs are one of the best low-effort, high-impact habits for shoulder health and longevity. Start simple: 10–20 seconds per set, 5–10 sets throughout the day. Focus on: • slight scapular pull-down • ribs down • arms straight • s
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