Mobility · Baseline Mobility
Overhead Hang
Spinal decompression, shoulder release, posture reset
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
Doorway-based decompression you can do anywhere, no pull-up bar required. Your feet stay on the ground, making it safer and more accessible than a full bar hang. Gravity creates gentle traction through the spine and opens the shoulder capsule while you breathe.
How to do it
Grab the top of a doorway or any sturdy overhead edge. On your tip toes, knees bent, let your body sag.
Keep your feet on the ground. Let your shoulders rise towards your ears naturally. Don't fight it. Breathe and let gravity decompress your spine.
- Stand in a doorway and grab the top edge with both hands
- Rise onto your tip toes, bend your knees, and let your body sag
- Keep your feet on the ground. Let your shoulders rise towards your ears naturally
- Breathe slowly and let gravity decompress your spine
Variants
Easier
Less sag, more weight through your feet.
Keep most of your weight on your feet and gently let your hips drop. Neck stays soft. Let your shoulders rise naturally.
Harder
Deeper sag with minimal foot support.
Transfer more weight to your hands. Let your hips drop further. Build time gradually.
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
