You can either complete your grip by tucking your thumbs under like you’re making a fist or leave them out to the sides of your index fingers. Go with whichever position feels more natural for you. It may be a good idea to pull on a pair of gloves to protect your hands if the bar or surface you’re using is rough, rusted, or full of splinters. [2] X Research source Some people arrange their thumb next to their fingers on the far. That’s no good—it’s much better to hold onto the bar with a full grip rather than using only 4 fingers. [3] X Expert Source Adam ShutyCertified Strength & Conditioning Specialist Expert Interview. 25 June 2021.
If you need to, you can let your toes or feet rest on the ground for some added assistance. [5] X Research source Don’t drop into the hang too suddenly. Doing so could give you an unpleasant jolt or even put you at risk of injuring one or both shoulders.
Face forward and square your hips to make sure your spine stays in alignment. Your back should form a perfectly straight line throughout the stretch. If you don’t have a good way to time yourself, just count off 5-10 slow, deep breaths while concentrating on softening your midsection. As your strength improves, you can start increasing your hang time for a more thorough stretch.
Feel free to perform this exercise 2-3 times throughout the day, or as often as you feel like you need to. There’s evidence to suggest that spinal decompression may help to alleviate mild-to-moderate lower back pain and enhance overall mobility. [9] X Research source
If you’re at the gym, slide an aerobic step or a set of risers or yoga blocks under your feet to elevate yourself. Not only will it be much harder for you to maintain the twist in a full hang, but your arms will also be much more likely to fatigue faster, forcing you to drop before you get the full benefit of the stretch.
Remember to keep your upper arm, shoulder, and back muscles engaged to avoid stressing your shoulder joints. [12] X Research source
If you’re especially flexible, aim to get your legs 45-degree angle with your torso to intensify the stretch. Adjusting your lower body could make you feel slightly unsteady, so be careful not to lose your grip on the bar.
Don’t forget to keep up a natural breathing pattern the entire time you’re locked into the stretch. [15] X Trustworthy Source Penn State Extension Educational organization dedicated to delivering science-based information to people, businesses, and communities Go to source If your arms start to tire out before you reach your targeted time, simply shift more of your weight to your legs.
You can repeat this stretch up to 2-3 times per side, if you like. You may not feel the need to, however, if you opted to hold it for longer than about half a minute on each side. This can also make an excellent mobility drill to add to your warm up routine. [17] X Research source
