2. Introduction
Dr. Kirsch i graciously asked me to provide this chapter.
At his institute, Dr. Kirsch gave me his PowerPoint presentation.
It is amazing how little orthopedic medicine appreciates the
benefit of bar hanging but it is understandable because it could
eliminate much surgery, threatening one’s income. I doubt if
surgeons intentionally reject this knowledge. Their interest is in
surgical improvements and likely focus on surgical journals and
not on self-help books.
To see a nationwide change on how to dominantly cure
shoulder problems, it will take the effort of readers who benefit
from his protocol to spread the word.
This could be done by sharing the book and information in it
with your local YMCA or fitness facility. By promoting this
protocol to such facilities, you will find institutions who are or will
be receptive to bar hanging. All you are doing is showing how
much more benefit exists from pull-up stations.
At my YMCA, some trainers said they enjoyed the book and
introduced others to the protocol. Some have helped their own
shoulder problems. I cannot think of a more likely receptive
professional audience who should be open to this book and
might promote its concepts.
This original document has links and more. You can read it by
visiting my Google Profile page at
http://tinyurl.com/3vnolh8
Look for the link “My Shopping Guide to Shoulder Pain? book”. ii
2
3. Background
In 2011, I developed a “Frozen Shoulder.” Wikipedia
explains:
“Frozen shoulder, medically referred to as adhesive capsulitis,
is a disorder in which the shoulder capsule, the connective
tissue surrounding the glenohumeral joint of the shoulder,
becomes inflamed and stiff, greatly restricting motion and
causing chronic pain.”
Since then, I received non-surgical treatments and physical
therapy (detailed in the above link). Progress was steady but
slow. Then I read Dr. Kirsch’s book and greatly accelerated my
recovery.
Within two months I was able to lift my right arm behind my back
without my left arm assisting and am only about 1-2 inches short
of being able to touch my right shoulder blade. I can remember
when it was painful to lift my wallet out. No more!
I first started bar hanging (partial body weight) on a Monday and
4 days later I did my first full free hang totally off the ground
(only for two seconds). Since June, 2012, I am hanging daily in
4 minute single sessions. I do use comfortable gloves with
steel hooks in them (more later) to hang that long. With
ordinary gloves, I can only hang for 30 seconds straight.
Equipment Choices
There are many choices of equipment and where you set
it up to do bar hanging. I recommend a setup where you use a
step stool to get up to the hanging bar and are able to do a full
3
4. body hang and when done, using the step stool to step safely
back on the floor. (See the step stool behind me in the photo.)
These are your choices:
A. Obtain a hanging bar from the Kirsch Shoulder
Institute.
B. Build your own free-standing hanging bar rigged from
1” O.D. cheap plumbing steel pipe.
C. Order a free-standing hanging bar setup.
D. Order a ceiling attached hanging bar suitable for the
garage or basement.
E. Order a portable pair of triangular hanging rings (for
traveling).
F. If you have a backyard, weather is moderate year-
round and you want a setup for children as well as adults,
then consider outdoor equipment that supports multiple
concurrent different heights.
I took option “C” and it is described first. I show the accessories
I got as you would also probably want them for whatever option
you choose.
Free Standing Hanging Bar Setup
Because I live in an apartment, I needed a free standing
hanging bar setup and I did not want to make one out of
plumbing pipe for aesthetic reasons.
I went with the Elite XL Pull-up Hanging Bar system at
www.trapezerigging.com (see picture below). Cost is $350. The
4
5. hanging bar adjusts to 92”. It is a
beautiful and I feel fantastic after
doing a full hang using hook gloves
and not touching the ground.
If you are taller than 5’8”, consider
the “Free-Bar” at
steelfitstrength.com. Cost $599.
For just grip-hanging, the Elite XL
bar is fine up to 5’10”, it is hanging
with the hook gloves that reduces it
to 5’8”. The SteelFitStrength bar
adjusts from 2-9’ high.
(Photo by Joanne Hihn)
There are other free standing Pull Up Bar stations such as
three models sold by Torque Athletic which have adjustable
heights up to 9 feet but the diameter of their bar is 1.5” and the
gloves I recommend work with diameters between 1” and 1.25”
The SteelFitStrength bar is only 1.25” diameter and works. The
Trapeze Rigging Elite XL bar has a 1” diameter and is perfect.
Accessories and Using a Pull Up/Hanging Bar
Get two pairs of gloves. One can perform two sessions
of bar hanging, alternating the gloves you wear, giving yourself
a break. For one session, I recommend using ordinary work or
sport gloves that will protect you from getting calluses, as you
are using your hands only.
5
6. For the other hang, I recommend the
Haulin’ Hooks “Onlys” at
lpgmuscle.com. Ask via their
“Contact Us” page for the wide
hooks, as your four (non-thumb)
fingers can fit over them. These
comfortable gloves are guaranteed
for life. They cost $64. Avoid the
optional colored tubes if the diameter
of your bar is more than 1”. I tried
cheaper gloves but they only lasted 5
weeks before ripping.
The “Onlys” allow you to hang using the strength of your wrists
instead of your hands. Note in the above picture how much
foam cushion (5mm) there is around your wrist. No need to put
on a wrist cushion wrap underneath these! They are rated for
650 pounds.
Avoid their Lady specific gloves, as they have a strap that is
useful for weight lifting but not bar hanging. Get just the
“Onlys”. When you contact and ask LPGMuscle.com for their
wide-hook “Onlys”, also inform them of your wrist circumference
(default is for 7.5” or wider).
When you get your gloves, ensure the hooks are inserted into
the outer sleeve not the middle (left one shows how shipped). A
little soap assists in removing/reinserting.
6
7. To effectively and comfortably use these gloves, hang as
follows: About 80% of my hang is with 20% of my weight held
by 4 fingers wrapped around the bottom part of the hook (see
above picture). About 20% of my hang is with my fists balled up
and the gloves are holding me up entirely by wrapping around
the outside ball of my wrist (see picture at below left). Those
who like it feel a better stretch. I slightly rock my body and legs
towards the end to get a better stretch. I always am off the
ground by about 3", it's a full body weight hang. Note: the
gloves are wrapped around the wrist 100% of the time for both
methods.
A warning:
One reader dislikes these
hooks. He said a 45 second
hang, using either method,
caused bruising on the hand.
He hangs for a minute at a
time and can do up to 10x1
hanging sessions a day. So
my recommendation is
suitable for some but not for
all.
I presume you want to get your
shoulder healthy fast. If you
try these gloves and find them
7
8. comfortable, you will be able to hang longer and shoulder health
should come faster. If you find hanging by grip is better, then
consider selling your Haulin’ Hooks on Ebay or return them to
LpgMuscle.com if you discover you are not satisfied within 30
days per their stated return policy.
Bar hangers are split between using either grip-strength or
Haulin’ Hooks, sort of like the Mac and PC world. Try to build up
your grip strength with the ordinary (no hooks) gloves.
A step is integral to bar-hanging with hook gloves and nice for
grip hanging too. I have my Gold's Gym Multi-Function Step
Deck and Balance Trainer which I acquired at Walmart for $39.
I have it set for maximum height which is 8” off the floor. I have
it centered between the sides of the pull up station and pushed
back against the side-stabilizer bar, so that the front of the step
is six inches back of the Elite vertical bars. If you need more
than 8”, consider a steel Plyometric Box (7 heights) from
adamantbarbell.com. iii
Keep track of your hanging progress. I found the Presto 04213
Electronic Digital Timer at Amazon for about $7.
Below are pictures of the timer taped to the bar (with ordinary
wrapping tape). One pushes the first (left-most) two buttons at
the same time to reset the timer to zero seconds. One pushes
the far right button once to start the timer, and another time to
8
9. stop the timer. Use it to record the cumulative number of
seconds done daily.
If you have a Garage or Basement with a Tall Ceiling
If you have a garage or basement,
consider the Stud Bar Pullup Bar at
studbarpullup.com. It comes in three sizes,
each accommodating two different heights,
and accommodates a wider range of
ceiling heights (8’, 9’ or 10’). Cost is
$139.95. Diameter is 1.25” (OK for Haulin’
Hooks).
If your basement’s
ceiling is about 8-
9’ high and you
have an open joist
(or a garage
ceiling of similar
height and open
joists), consider
the Joist Mount
Chin Up Bar Rafter Mounted Pull Up for P90x W/front Handles
listed at Amazon. It does not support multiple heights that Stud
Pullup Bar does but is cheaper, costing $42. Diameter is 1.25”
(OK for Haulin’ Hooks).
9
10. A Traveling Solution – The Freestyle Trainer
I purchased the Freestyle Trainer Rings from
Ringtraining.com so that I could easily bar hang while traveling.
Some of the cited features are:
ü Quickly setup anywhere, including beams, bars, power
racks, swingsets, doorways and
even trees
ü High ceilings? No problem with the
17' range straps
ü Foot straps for challenging new core
and lower body exercises
ü Fast height adjustments with
measurements to ensure rings are
level
The complete set weighs 3.25 pounds.
You could just use this to do your shoulder exercises too.
However, for an apartment renter, a free-standing solution is still
the best permanent solution. But if you travel and have a way to
easily setup this system at home, you could get by with just it.
In the picture I show it hanging from my pull up bar.
10
11. The Kirsch Institute Hanging Bar (for Travel or Home)
At.kirschshoulder.com, or at hangingbar.com, two
different length hanging bars can be ordered for $39-$49. They
come with built-in eyebolts for attaching to beams in a garage or
high ceiling basement. One is made for traveling that weighs 1.5
lbs (lightest solution known). Both have a diameter of 1.125”
(OK for Haulin’ Hooks). These bars need rope or chain to be
used and are perfect for the do-it-yourself person. Be certain to
use eyebolts for the rope. Do not pass the rope through holes
drilled in the bar! The holes will cut the rope.
Outdoor Backyard Solutions – A Triple Horizontal Bar
Sportsplayinc.com
has a Triple Horizontal
Bar that is meant for
outdoors and needs to
be securely and
permanently installed
into the ground. It is
adjustable for each of
the bars up to one (or
all) of the bars to be 8 feet high. If you have children, you could
set them to different heights. However, the horizontal bar has a
11
12. 1.375” diameter, too large for the recommended Haulin Hooks.
Cost is $650-$753.
At steelfitstrength.com, they have a “FREE-Grid 12' Pull Up &
Squat Rack System” which is a free-standing version of the
above (but can also be permanently anchored), indoors or
outdoors, and each of the three bars can be adjusted up to 9
feet high. Their diameter is 1.25” (OK for Haulin’ Hooks). Cost
is $1349 (without Squat Rack option).
The Zero-Cost Equipment Solution – Your YMCA
At the YMCAs I have used, they have many pull-up
stations made by cybexintl.com. The “All in One”, “Dip/Chin
Assist”, “Jungle Gym” or “Big Iron Multi Rack” are the 4 most
common stations. You can use any. All you need are gloves
(either style). You may need a stool and can borrow aerobic
steps but ask a YMCA trainer. Other gyms may work.
Building Your Own Hanging Bar
Elsewhere in this book, Dr. Kirsch shows a full-size
diagram of a build-it-yourself hanging bar.
Be Safe in Your Choice of Equipment
Regardless of your choice, double check that your body
weight will not pose a risk. If in doubt, check the manufacturer’s
specifications or if concerned about the load stress on what you
12
13. are attaching to, consult your local building inspector. They
have knowledge about load stress and rafters, etc. This is
obviously more a concern the heavier you are.
Also pay attention to the minimal health considerations Dr.
Kirsch recommends for following his protocol.
A Set of Dumbbells That Meet Dr. Kirsch’s Requirements
Elsewhere in this book, Dr. Kirsch recommends a simple
weight lifting program which can be begun when one is able to
raise the arm above the horizon. He recommends starting out
with one pound dumbbells, incrementing with one pound
weights, up to 8 pounds.
The online version of this chapter reviews many barbells but
here I focus on what to do for the weights, 1 through 5 pounds.
Go to Amazon.com and search for “vinyl dumbbell set 10
pieces” – do not include the quotes. Many entries come back,
make sure the one you pick is for a set of 5 pairs of dumbbells:
a pair at 1 pound, 2, 3, 4 and 5 pounds.
Once you are up to 5 pounds per barbell, refer to the online
document for what is available beyond that.
Follow-Up
Dr. Kirsch has a FAQ (Frequently Asked Questions) page at his
web site. For those who have more questions, sign up for the
study program there.
13
14. Eventually, if you feel up to doing more on your bar, Al Kavadlo
has written a great heavily illustrated book on all the ways to
exercise while doing a dead hang (plus all the ways to do pull-
ups). Get his book, “Raising the Bar -- The Definitive Guide to
Bar Calisthenics” at DragonDoor.com.
14
15. Section 2
Expanded Information to a Consumer Guide
to Therapeutic Bar Hanging
[Images and/or quotes from Trevor Boswell
(TrapizeRigging.com), Kirsch Foundation, and Stud PullUpBar
are used with written permissions from the owners, Some
photographs are of products and links are provided to the pages
those photographs reside and where the products can be
ordered. Those photographs are property of either the
manufacturer, seller or Amazon.]
Preface to This Online Section
This section is written under the presumption that the reader
has or will the preceding section which is what has been
submitted as of 10/1/2012 to a publisher for publication in a
forthcoming book (details to be released upon publication).
Background
In October of 2011, I was first diagnosed with what lay people
refer to as “Frozen Shoulder” or medically termed “Adhesive
Capsulitis.” Wikipedia defines this as
“Frozen shoulder, medically referred to as adhesive
capsulitis, is a disorder in which the shoulder capsule, the
connective tissue surrounding the glenohumeral joint of
15
16. the shoulder, becomes inflamed and stiff, greatly
restricting motion and causing chronic pain.”
I believe, and the doctors I’ve seen, seem to think I have
pinpointed the reasons for my Frozen Shoulder, which are the
following reasons acting in conjunction:
A. Spending about 10 hours a day on the computer and
doing all the arm movement associated with using a
computer mouse and keyboard
B. Neglecting upper body conditioning for decades, only
focusing on walking and hiking as my dominant forms of
exercise, thereby not strengthening the Pelvis, Spine,
Shoulders and Arms to be up to the task of that much
motion, just as Pete Egoscue describes in his book, “Pain
Free At Your PC”.
C. Sleeping on my right shoulder
D. When I moved to Upstate New York in January 2011 I
bought a brand new, extra firm mattress (my 35 year old
mattress was extra firm originally but had softened up
over the years)
E. Turning older (I’m 62 now)
Since then I have engaged in non-surgical treatmentsiv of my
shoulder and physical therapy. The physical therapists have
basically given me about 10-15 v of the exercises shown among
the 100 exercises covered in the “Healthy Shoulder Handbook”
by Dr. Karl Knopf. In addition, the weight lifting trainers at the
local YMCA have given me a few similar exercises to do. vi
Doing all of the above, including the non-surgical treatments of
my shoulder, my progress with my shoulder was steady but too
slow for my satisfaction. I decided to start reading up more on
16
17. Frozen Shoulder and what to do about it when I stumbled the
book: Shoulder Pain? The Solution & Prevention, Third Edition,
Revised & Expanded by John M. Kirsch M.D. (Board Certified
Orthopaedic Surgeon). Amazon currently has the latest edition
(3rd) for sale. It is also available here though.
Dr. Kirsch advocates hanging from a bar and doing three simple
weight lifting exercises to recover from a frozen shoulder (and
other shoulder problems). His book is full of X-rays and CT
scans, and he explains why this method works, as well as who
can use the exercises and who should not (my condition fitted
into those who can benefit from it, thankfully). It is a method he
has used and studied for nearly 24 years. After reading the
book, I put this method to practice and have been doing since
February 27, 2012. Within two months I was able to lift my right
arm behind my back without the assistance of my left arm and
am only about 1-2 inches short of being able to touch my right
shoulder blade. I can remember when it was painful to lift my
wallet out of my back right pocket. No more!
I first started bar hanging (partial body weight) on a Monday and
it was not until Friday that I could do my first full free hang from
a bar with my feet totally off the ground, and then only for two
seconds at a time. In June, 2012, I was able to and continue to
hang for a daily 4 minute single hang. I do use very
comfortable gloves with steel hooks in them (more later) to hang
that long. With ordinary gloves, I can only hang for 30 seconds
straight.
If you sign up at the KirschShoulder.com website to be a part of
his medical survey of patients using his method to improve their
shoulder(s), he will send you a set of forms that include
illustrations of the three weight lifting exercises described in his
book. Otherwise you need to buy his book to see these
exercises and the full explanation that comes with them.
17
18. Additionally, Dr. Kirsch is willing to further discuss your specific
shoulder problem and answer any questions or concerns you
might have in your rehabilitation program.
I highly recommend getting this book as it explains why the
procedure works not only for healing a shoulder but keeping it
healthy. I really enjoyed learning of how the bone is a living
tissue and how through bar hanging the shoulder bone will over
time lift itself back up out of the way of the shoulder to the
healthy way it was when you were young (see page 78 in his
book, 2nd edition, entitled “Reshaping the Acromion Part of the
CA Arch: Artist’s Rendering”). As one gets older, if they do not
exercise the shoulder by using a hanging & weight lifting
program, the acromion bone will, over time, become deformed
in a downward mode that pinches the rotator cuff producing pain
and eventual degenerative tears in the rotator cuff tendons and
muscles.
The exercises (including the hanging & weight lifting program)
have four goals, as I understand his medical writing:
1. Reshaping the bone and ligament enveloping the
rotator cuff and restoring their flexibility.
2. Stretching the shoulder joint lining to relieve shoulder
stiffness.
3. Stretching the shoulder to enable full rotation and
elevation.
4. Restoring the health and strength of the shoulder and
involved muscles.
Dr. Kirsch, who kindly reviewed this document for errors where I
comment on his book, noted that "the hanging exercise
addresses the subacromial impingement syndrome (SIS) and
rotator cuff tears as well as the frozen shoulder. Some folks
18
19. don't fall into any diagnosis exactly; they just have shoulder pain
and the hanging exercise and weight lifting helps them as
well." vii
At his web site, he also has links to YouTube videos, a very
informative FAQ (many of the questions came from me) and
blueprints of how to set up your own bar hanging system at
home. Many impressive testimonials are also published on the
website.
Building Your Own Hanging Bar – A Parts List
Dr. Kirsch in his book shows a full-size diagram of a build-it-
yourself hanging bar. I went to Lowe’s Lumber and itemized
what to get. The parts are shown in two tables, the first maps to
Dr. Kirsch’s blueprint. Dr. Kirsch said to me, however, that
when built, it may have some wiggle in it.
19
21. Part Description Qty Purpose
Hex Lag Screw To Attach Flanges to 4x4 Lumber
1/4 10x2 16 Sides
Base of what plumbing pipe
attaches to. Cut and discard 2 feet
4"x4"x8' KD
of each piece (only need 6' of
Douglas Fir
length) -- if used inside, no need to
2 paint
3/4" Galv Floor
One per side
Flange 2
3/4" Blk Iron 90D
Elbows for top bar
Elbow 2
For 2 side pieces (Have pipe cut
and threaded for the flange and
elbow you buy, so the total length
of the pipe is 24" taller than you
3/4" X 10' Blk Iron are) -- or to handle most people
Pipe 2 (adult friends), go with 8'.
3/4" X 36" Blk
For Top Bar (outer diameter is 1”)
Iron Pipe 1
81.75 Total cost of base setup
The second table is what I would get to minimize wiggle, if after
you build and use the design as shown, you notice such. Do
not consider this until you use what you build.
21
22. Part
Description Qty Purpose
2"x4"x96"
Top Choice Nail with 3" finishing nails to the back
KD of the 4"x4" sides to secure side width
Whitewood at floor.
Stud S4S 1
Nail Finish
These are 3" finishing nails to secure
Bright 1lb
back stabilizer 2"x4"
10D 1
Used to wrap around vertical pipes at
Stainless a 30" height to prevent slippage of the
Steel Clamp tie-downs. Tie downs wrap around
#12 (2 pack). 1 pipe above the clamp.
Screw in 30" front and back of the
vertical pipes on top of the 4"x4" so
Screw Eye 3 that the tie-downs can hook into the
& 7/8" 4 eyes.
8 Foot
3rd pair can be secured being tied to
Motorcycle
front-center back stabilizer 2"x4".
Tie-Down
This brand of tie-down has a hook that
(Task Force
wraps around the 3/4" pipe
brand-pkg of
(confirmed).
2) 3
3/8 X 4" eye Put in front-center back stabilizer
bolt ZN 1 2"x4".
54.58 Total cost of Options
136.3 Grand Total as of 9/3/2012 at
0 Lowe's, Glenmont NY
22
23. A Set of Dumbbells That Meet Dr. Kirsch’s Requirements
On page 47 of the second edition of his book, Dr. Kirsch
recommends a simple weight lifting program which can be
begun when one is able to raise the arm above the horizon. He
recommends starting out with one pound dumbbells,
incrementing in one pound weights, going up to 8 pound
dumbbells ultimately. He recommends building up to doing
either 30-45 repetitions with these weights ultimately.
Go to Amazon.com and search for “vinyl dumbbell set 10
pieces” – do not include the quotes. Many entries come back,
make sure the one you pick is for a set of 5 pairs of dumbbells:
a pair at 1 pound, 2, 3, 4 and 5
pounds.
See his book or his mailed instructions
(if you participate in his study) for the
exercises (instructions and
photographs of them) that you’ll do
with the weights.
Option 1: I did not get the above set but found it after I got my
dumbbells which only contain a
pair of 1, 2, 3, and 5 lb. dumbbells.
The above set shown at
Amazon.com contains a pair of
1,2,3,4,5 lb. dumbbells. viii If you
want to go beyond these up to 8
lb. dumbbells, you can order either
individual dumbbells from
Amazon.com or you could order either of these two items. I
have the first option, the 9 Piece Pace Weight Set (4.5 Pounds)
23
24. Without Case which are 9 individual ½ pound magnets which
can magnetically attach to the dumbbells, such as shown to the
left. By itself, you could only go up to 7 pounds using 4
magnets on the 5 lb. dumbbell. You might look at getting a pair
of 7 lb. dumbbells from Amazon for $17.90 (for the pair as of
03/28/2012) and then using the Pace Weight magnets to go up
to 8 lbs. (or 9 lbs. if you so choose).
The advantage of the
PaceWeights is that you can
increment your next (heavier) set
of dumbbell weights in ½ pound
increments which is easier on
your muscles.
Option 2: Alternatively, you could
order the Jillian Michaels
Ultimate 12.5 Adjustable Speed
Dumbbells, which enable you to
alternate between 2.5 lb.
dumbbells up to 12.5 lb. dumbbells
in 2.5 lb. increments, available
through Amazon. I do not know if
these dumbbells enable the Pace
Weight ½ pound magnets to fit on
them or not though. You should
also get a pair of 2 lb. dumbbells
through Amazon as they are too big for use on the 1 lb.
dumbbells.
Option 3: Another option is to go with a pair of 1 lb. dumbbells
(through Amazon) plus this set by Altus Atheletic through
Amazon, along with the above shown Paceweights. Going this
route, you’ll have a rack for six of the dumbbells. You should
24
25. also get a pair of 2 lb. dumbbells through Amazon as they are
too big for use on the 1 lb. dumbbells.
Showing the three mentioned options are the descriptions and
costs. Costs are current as of 3/28/2012.
Dumbell 3/28/2012
Option Item Price Description
Cando Economy
Vinyl-Colored Solid
Iron Dumbbell Set Pairs of 1,2,3,4,5
1 (10 pieces) 56.88 lb. dumbbells
9 Piece Pace 9 individual 1/2
1 Weight Set (4.5 lbs) 36.95 pound magnets
Body Solid Tools
BSTVD7 7-Pound
Vinyl Dumbbell Pair of 7 lb.
1 (Dark Purple) 17.90 dumbbells
1 Option Total 111.73
CAP Neoprene Pair of 1 lb
2 Coated Dumbbell 11.34 dumbells
Valeo HW2 2-
Pound Neoprene Pair of 2 lb
2 Hand Weights 12.05 dumbells
Adjustable
Jillian Michaels dumbells that
Ultimate 12.5 lb. increment in 2.5
Adjustable Speed lbs., from 2.5 to
2 Dumbbells 68.00 12.5 lbs.
9 Piece Pace 9 individual 1/2
2 Weight Set (4.5 lbs) 36.95 pound magnets
2 Option Total 128.34
25
26. Dumbell 3/28/2012
Option Item Price Description
Altus Athletic 32-
Pound Dumbbell Pairs of 3,5,8 lbs
3 Set with Stand 39.99 dumbbells
9 Piece Pace 9 individual 1/2
3 Weight Set (4.5 lbs) 36.95 pound magnets
CAP Neoprene Pair of 1 lb
Coated Dumbbell 11.34 dumbells
Valeo HW2 2-
Pound Neoprene Pair of 2 lb
2 Hand Weights 12.05 dumbells
3 Option Total 100.33
26
27. Followup Reading
For those who have read the book and have questions, go
ahead and sign up for the study program at The Kirsch Shoulder
Institute, but before you ask questions consider if they have
already been answered by Dr. Kirsch in some of the various
forums he has participated in.
ü At Teton Gravity Research he engaged several people
about shoulder problems. He starts on posting 7 under
the member name, “stridertg”.
ü At RehabEdge Physical Therapy Forum, he engaged
several physical therapists about bar hanging. He starts
on posting 13 of this thread under the member name,
“Strider”.
ü At RehabEdge Physical Therapy Forum, there is a
search index of all of his postings. The above is a good
example of a prolonged engagement.
Dr. Kirsch has a FAQ (Frequently Asked Questions) page at his
web site. For those who have more questions, sign up for the
study program there.
27
28. Links for Bar Hanging for following
the advice in the book, Shoulder Pain?
Web Document that discusses http://tinyurl.com/7eomoqh
all of these setup options and
accessories
Kirsch Institute for Shoulder www.kirschshoulder.com/
Research, LLC
Sign up to be a part of Dr. http://tinyurl.com/cp5uw9l
Kirsch’s Medical Survey and
Receive Exercises and Forms
Use a local YMCA which http://tinyurl.com/82279ll
typically has 2-3 Bar Hanging
Systems from Cybex
International
Dr. Kirsch’s Hanging Bar for http://tinyurl.com/cvhzvyo
sale
Build your own free-standing http://tinyurl.com/7o3k3dw
hanging bar rigged from 1” O.D.
cheap plumbing steel pipe
Portable, quickly-assembled http://tinyurl.com/724tv4p
free-standing Elite XL Pull-up /
Hanging Bar system
A ceiling attached (suitable for http://www.studbarpullup.com/
a garage or basement with a
tall ceiling) hanging bar
A Joist-mounted Pull-Up Bar for http://tinyurl.com/6rbz57c
open joist ceilings (garage or
basement)
A portable system from http://tinyurl.com/cqyft8b
RingTraining.com which can be
setup using beams, swing sets
or trees
Haulin’ Hooks “Onlys” gloves http://tinyurl.com/872xv6x
for men (to enable easier and
long bar hanging)
Gold's Gym Multi Function Step http://tinyurl.com/d2x5xnr
Deck and Balance
28
29. Wells Lamont 7648M High http://tinyurl.com/cu27v4g
Dexterity Work Glove with
Synthetic Leather, Medium
(package label reads Blister
Armor Work Gloves with
Liguicell Blister-free technology)
Presto 04213 Electronic Digital http://tinyurl.com/bwkl288
Timer
A Set of Dumbbells That Meet http://tinyurl.com/crj4uph
Dr. Kirsch’s Requirements
Roleigh Martin’s Google Profile http://tinyurl.com/3vnolh8
Endnotes:
i
Dr. John M. Kirsch, M.D. See here and here for more
information about Dr. Kirsch.
ii
Note: You are reading that expanded edition here.
iii
Another brand of Pylometric Boxes are these from Power
Systems. You can also build your own, such as shown here.
Adjustable Pylometric Boxes exist too such as here or here.
Exercises that you can do on these Pylometric Boxes are shown
here, for example. Large surface Pylometric Boxes are shown
here.
iv
My non-surgical treatment has been the use of Prolotherapy
and Physical Therapy. See the many links I have on
Prolotherapy at my Google Profile for more information. I am a
firm believer in Prolotherapy, particularly its’ newer form of Stem
Cell Prolotherapy (using one’s own stem cells from one’s own
bone marrow) but this paper is not about Prolotherapy but rather
the use of Bar Hanging and associated weight lifting exercises
per the Kirsch Shoulder Institute Method approach.
29
30. v
(1) Choker Exercise, page 65; (2) internal rotation stretch,
page 67; (3) internal rotation (side-lying), page 79; (4) external
rotation (side-lying), page 80; (5) finger walking (forward), page
94; (6) finger walking (side), page 95; (7) wall reach, page 103;
(8) external rotation (wall), page 104; internal rotation (door),
page 105; (9) lateral raise, page 126; (10) pull-downs, page
134; (11)
vi
I’m doing these plus some other exercises to strengthen my
knee and glute as I injured my left knee in July 2012 where in
determining how best to treat the knee, I first discovered
Prolotherapy. [The knee injury happened to me before I focused
on the shoulder problem. I went to a conventional Orthopedic
Surgeon at first and had a MRI for my knee and when I
discovered how poor are the statistics for conventional
orthopedic surgical treatment of a torn meniscus, I started
researching non-surgical alternatives, and shortly discovered
Prolotherapy. I am ecstatic about how well my knee is doing
with Stem Cell Prolotherapy alone (see my posting on the
internet for more on that).]
viii
I have this set through Amazon of 2,3,5 lb. dumbbells and 2
of the 1 lb., 4lb. and 6 lb. dumbbells, also through Amazon.
30
