Recovery · Recovery
Hang
Spinal decompression, shoulder opening, grip endurance
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
A passive hang decompresses the spine after exercise, opening up space between vertebrae and allowing the shoulder joint to stretch under gentle load. Used as a recovery tool rather than a mobility exercise.
How to do it
Grab the bar and hang. Let your spine decompress.
Light grip, long spine. Let your shoulders rise naturally. No need to pull them down. Let gravity do the work.
- Grab the bar with an overhand grip, hands shoulder-width apart
- Step off and let your body hang. Let your shoulders rise toward your ears and relax completely
- Take slow breaths. Let gravity decompress your spine
- If grip fails, rest and resume
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
