Hang Bar Back Stretch

1. Find a pull-up bar that is stable and at a comfortable height. The bar should be high enough so that your feet can hang without touching the ground when you grab the bar.

2. Stand on a raised platform if the bar is too high, which allows you to safely grasp it without jumping.

3. Reach up and grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.

4. Step off the platform carefully to hang from the bar, letting your body weight gently stretch your arms, shoulders, and upper back.

5. Keep your feet close together and slightly in front of you to maintain balance and control.

6. Keep your core engaged to avoid excessive arching in your lower back during the stretch.

7. Hold the stretched position for 15 to 30 seconds, feeling a gentle stretch in your shoulders, arms, and chest.

8. Carefully step back onto the platform or lower your feet to the ground to release the stretch.

9. Rest for a moment and repeat the stretch for 2-3 sets if desired.

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