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Shoulder Pain? The Solution & Prevention, Revised & Expanded
Get Free Ebook Shoulder Pain? The Solution & Prevention, Revised & Expanded
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Product details
Paperback: 99 pages
Publisher: Bookstand Publishing; 1 edition (January 1, 2013)
Language: English
ISBN-10: 1589096428
ISBN-13: 978-1589096424
Product Dimensions:
6 x 0.3 x 9 inches
Shipping Weight: 6.4 ounces (View shipping rates and policies)
Average Customer Review:
4.2 out of 5 stars
242 customer reviews
Amazon Best Sellers Rank:
#11,596 in Books (See Top 100 in Books)
(see update at end of original review)I bought the book the first week of March and have been hanging 4-6 times per week since then. While it is too early to declare my shoulder pain cured, the results have been very positive. Specifically, earlier this year I would get stabbing shoulder pain when reaching for the bedside table while lying on my back, or when reaching for the keyboard of the drive-up bank teller machine while sitting in my car. In both cases, that pain is now gone.The first week, I hung at local playgrounds. I did not hang my full body weight, but probably 50-75% of 175 lbs. Starting in week two, I installed a pull-up bar in the carport and have hung at full body weight since then. Now, after six weeks, I'm starting the weightlifting portion of the exercises.The book has a chapter about pull-up bars that you can purchase. I built my own for under twenty smackers, please see the attached photos. The book also recommends some weightlifting gloves, which substantially reduce the strain on your hands and fingers. They are highly recommended-see the last photo. I purchased the specific gloves described in the book and do not regret the cost.As other reviewers have mentioned, the book itself is a mess. It looks like a high-school student threw together a bunch of images and text in no particular order. However, if you have the patience, the information you are after is there, and revisiting the book again after 6 weeks, I find myself more interested in the poorly organized images than before. I really wish the author had done a better job of design and production, but the content is good, so just one star deducted.UPDATE AFTER 9 MONTHS:As indicated above, I was able to hang my full body weight starting in week 2. Throughout the summer and fall (six months), I hung regularly about 5 days per week. My routine became four, one-minute hangs.Results: by the end of month 2, I no longer felt the chronic pain that had led me to this book in the first place. By the end of month 4, I regained full motion in my left arm: I can lift it all the way from pointing down to pointing up, either sideways or frontways, without pain or clicking.Starting about October with the cold weather, my frequency went down to 1-2 times per week. After about two months of the reduced frequency, I noticed some occasional pain and stiffness returning. When I boost my frequency back to 4-5 times a week, everything feels good again within days.I've noticed a link between shoulder pain and sleeping on my side. Specifically, when we went on a three-night vacation and were stuck with a stiff mattress, my left shoulder became stiff. It felt better after just one day of hanging.If I did not use the recommended weightlifting gloves, I would hang rarely if at all, because the hand pain would be too great. The gloves are worth every penny. After more than 100 uses, they still look new: no visible wear, no loose threads or stretching fabric. Very good quality product.Finally, I got married after a few months of hanging. It is necessary to remove my new wedding ring while hanging, or else suffer pinched skin and a flattened ring. You've been warned.I know this review contains no objective, measurable results, so my results cannot be judged scientifically. However, I am regaining more use of my left arm every day, and I didn't have surgery or any other physical therapy. That's enough evidence for me.
1 yr update: still a freaking miracle, and this old lady will arm wrestle all naysayers! If you aren't already hanging, but are taking time to read this review, just buy the book. I honestly don't hang every day, still don't have a real bar, but occasional hanging has kept my shoulders fully functioning and pain free for a year, now. Really feels good for my back, too, when it gets sore from all the heavy lifting I can do, now.6-month review:Total miracle for a nonbeliever!!! The book looks hokey, but buy it. Knowing how well it works, this was worth a fortune to me. It was other reviewers here and on youtube that convinced me to try this after 10 months of pain and life limitations from torn rotator cuff with severely frozen shoulder, so I'll add my testimony as a former skeptic.Yes, one word synopsis is accurate: "hang." But if you are reading this review and haven't already reshaped your shoulder by hanging, then just buy the dang book, read it, criticise it in your mind, google Dr. Kirsch and wonder if he's still alive and why his website is so funky. THEN HANG! Then bless his name as your shoulder saviour, forever. The book does show the way hanging reshapes shoulder anatomy, and I needed to see that as a skeptic who was too scared/lazy/dumb to just try hanging without the book.I was ready to spend tens of thousands on iffy surgery just to be able to live with the pain. I was a middle-aged woman with one shoulder about ten years post rotator cuff tear - sort of OK, but feeling precarious - and the other cuff now very torn for ten months and completely (painfully) frozen for many of those months. You could see the knotted up torn part just looking at my arm - even without the MRI - it was that bad. The frozen shoulder was even worse for me, though. I just wanted to be able to sleep through the night, maybe brush my hair, and had totally given up hope of ever getting back to the sports and activities of my younger years. I was even considering MUA, read a lot of publications on the high instance of broken bones, low instance of happy shoulders one, two, five, ten years later, and was very discouraged.Basically, I could not imagine how my arm could get up to a hanging position ever again, but saw with MUA they just yank it up there (under anesthesia). Sometimes it breaks the arm, but I figured if I was ready to pay someone a fortune to drug me, give a quick yank to tear through all that scar-like encapsulating "frozen" tissue, maybe break my arm, very likely leave me back with same problem or even worse soon after, then I could try to do it myself with a more incremental approach.I was honestly scared to try to hang, as it hurt to barely jostle my arm. So, I spent too much time reading the part of the book that some guest contributor added to this edition - how to make hanging bars, what kind of hand hooks to use, etc. I shopped for those on Amazon and otherwise dithered.I especially worried for too long how, exactly, I should move all the way from the barely 45 degrees I could push my upper arm to (barely parallel with the floor) to somehow hanging with my hands overhead. To even get my upper arm parallel with the ground, I had to use the other hand to push it, and had to "cheat" with extreme contortion of my torso and hunching. The detail of how exactly to "hang" from there isn't really explained in the book, but I'll tell you how I awkwardly started what seemed impossible.First, don't be scared - you do not have to feel like you are ripping through that frozen shoulder stuff, or busting past that hard-stop bone-on-bone feeling. Doctors tell you frozen shoulder is like scar tissue, and it feels like bone-on-bone with painful nerves trapped between. But it is not the same as most scar tissue, though. For me, it did not feel like some mysterious immune response, but physical tissue, bone, nerve that would need to be forced to move again. Instead, with just a tiny bit of pulling via gravity, my acromium was quickly reshaped enough to relieve those pinched nerves and tendons, and then the encapsulation/scar-like stuff faded way unbelievably quickly.So, just try it like I finally did. With bent elbows down, and hands up, I finally just grabbed what I could reach - the top of my shower's tub door frame - overhand grip, shoulder-width apart. The "bar" was only a few inches higher than my shoulders, about eye level. Once I had grabbed it, I bent my knees just a little to drop my body down a bit and leaned back just a little to try to pull my arms a bit more over my head. I still had bent elbows and my hands were barely higher than my head and a ways in front of me. I felt that frozen-shoulder block that seems like "bone on bone" and I let gravity push against that just a bit for maybe two seconds of "OUCH!" It wasn't much of a lasting pain, though, and within ten minutes, I didn't feel like I had really pushed it. This was surprising, as doing PT things like gently pushing my arm into some rotation, walking my hand up a wall, or using pulleys to try to get it out to the side would all leave lasting pain (and never made a dent in the frozen shoulder situation).So, I tried the fake hanging again a little later in the day and a few times the next day. By the third day and - maybe with an accumulated total of 20 SECONDS of half-ar$d approximation of hanging - my horribly frozen shoulder was unbelievably unfreezing!Within a week of doing this a few times a day, I could brush my hair! Not only could I finally rotate inward far enough to touch my stomach like I couldn't do for months, I could reach a tiny bit behind my back. I could even just sit, and not worry about carefully positioning my arm to avoid pain just from normal gravity.In week two, I started working to regain the atrophied muscle tone in that arm, but I could already do almost all the everyday chores I couldn't do for 10 months - put groceries away over my head, ride a bike, etc. and I could sleep through the night without waking myself in pain with any little movement. Within three weeks, I could lift my arm all the way out to the side and then nearly straight up - a smooth motion, with just a little cheating toward the front . (I could not lift it even a few inches out from my side before my sort-of-hanging.)By the third week, I was thrilled to be working out, planking, internal and external rotating with strong therapy bands, lifting 8 lb dumbbells overhead, etc. I could see my shoulder movement becoming more and more normal in the mirror - no hunching up - and see the atrophied muscles returning.Now, six months later, I can't believe it, but I really can do everything I was doing two decades ago, and more. When I tore my other rotator cuff about ten years ago. Doctors said it would never heal on its own, but I procrastinated on surgery and it maybe 70% healed over three years (no hanging, just pushing it with regular PT exercises as hard as I could). That was my first clue that MRIs and surgeons are not always right about what might heal on its own. Now, after a bit of hanging here and there for six months, my only limitation is that I can't reach very high behind my back, but who cares? I'm a 50 year old woman, working on cars over my head, windsurfing, kayaking, and now think I'll try kiteboarding.I honestly did not put a lot of effort into this, but it was enough to quickly transform my shoulders (and my life). I like adrenaline sports and hate gyms and boring working out stuff. I still don't hang my full body weight because I've been too lazy to put a bar up. Most days, once or twice a day, I grab the top of a door frame, a metal cabinet at work, or my shower door and only sort of bent-knee hang, but I can now relax into it, feel my shoulders rotate normally up around my ears, and open up the joint as that arch thing gets bent. At any hint of shoulder pain, stiffness or impinging, I'll look for something I can sort of hang from - a metal cabinet at work, stair railings in my parking garage, or whatever I can use to traction that arm out and open up the shoulder. I do just a few exercises with therapy bands over a door and dumbells, and both my shoulders are now fully ripped after a decade of being torn and/or frozen.
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