Hang Dead Stretch
Relieve back pain & improve posture! Hang freely and stretch your spine with the Hang Dead Stretch. Perfect for decompression.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Find a sturdy pull-up bar that can support your weight.
2. Stand beneath the pull-up bar and reach up with both hands, gripping the bar with an overhand grip (palms facing away from you). Your hands should be spaced shoulder-width apart.
3. Engage your core and keep your feet together.
4. Lift your feet off the ground so that you're hanging from the bar with your arms straight. Allow your body to hang freely with your legs straight below you.
5. Relax your shoulders and allow them to rise towards your ears, feeling a stretch through your lats, shoulders, and chest.
6. Remain in the dead hang position for a desired time, typically between 15 to 60 seconds, depending on your comfort level and grip strength.
7. To release the stretch, carefully lower your feet back to the ground before releasing your grip on the bar.
8. Make sure to keep your movements controlled to avoid any swinging or jerking that could lead to injury.
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