Recovery · Recovery
Hang
Spinal decompression, shoulder opening, grip endurance
Minimum Effective Dose
55s
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
Decompress.
Light grip, long spine. No shoulder shrugging. Let the weight of your arms do the work.
- Find a bar and hang with a relaxed grip
- Let your body go heavy, no shrugging
- Breathe normally
- Let the weight of your body do the work
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.