Dead hang stretch

Category

Stretching

Difficulty

Beginner

Equipment

Yoga Mat

Primary muscles

Erector Spinae, Latissimus Dorsi, Deltoids

Secondary muscles

Flexor Muscles, Pectoralis Major

How to do it

1. Begin by standing under a pull-up bar or a similar overhead bar.
2. Reach up and grasp the bar with both hands, palms facing forward (overhand grip), and your hands shoulder-width apart.
3. Allow your body to hang freely with your feet off the floor, keeping your arms fully extended and your shoulders relaxed.
4. Hold this position for the desired duration, focusing on deep breathing and maintaining a relaxed grip.

Form tips

• Keep your shoulders relaxed and avoid shrugging them towards your ears.
• Focus on deep, steady breaths to enhance the stretch and promote relaxation.
• Use a bar that is high enough to allow your body to hang freely without touching the floor.
• If you find it challenging to maintain the grip, use chalk to prevent slipping.
• Ensure the bar and your grip are secure to avoid any accidents during the stretch.