Mobility · Baseline Mobility
Passive Hang
Spinal decompression, grip endurance, shoulder mobility
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
Counteracts hours of seated compression. Hanging under bodyweight creates traction through the spine, opens the shoulder capsule, and builds grip endurance, all passively. Research shows decompression benefits begin after 60 seconds of sustained hang.
How to do it
Grab the bar or frame and hang. Let your body go heavy.
Let your shoulders rise towards your ears naturally. Don't actively pull them down. Just be dead weight.
- Grab a bar or door frame with an overhand grip, hands shoulder-width apart
- Step off and let your whole body go heavy. Let your shoulders rise toward your ears
- Breathe slowly and let gravity do the work for you
- If grip fails, rest and resume — accumulated time counts
Variants
Easier
Hang with feet on the floor to assist.
Keep some weight through your feet. Neck stays soft. Let your shoulders rise naturally.
Harder
Full hang. No foot support. Hold and breathe.
No foot support. Stop before your grip starts to slip. 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
