Скачать или смотреть How to Hang (Passive Hang)

The passive hang is an excellent exercise and stretch to restore proper mobility and alignment to the shoulders and spine. It is an essential position for healthy spine and shoulder function. It will also add strength to the shoulder and shoulder blades.

1. Hang from bar. Let shoulders totally relax and be pulled up towards your ears. Let the rest of your body relax.
2. If your shoulders aren't strong enough to support your hang yet use assistance by putting your toes on the ground. Notice in the video I lift my toes off the ground slightly off and on to start getting the shoulders exposed to a straight hang.
3. The last variation is to actively pull the rib cage and knees (or feet) straight down. This will increase the stretch in your shoulders as it straightens out the spine. This variation is a bit more intense and can be mixed with the regular hang.

Try to accumulate 3 min in the hang and work your way up to 5-7 minutes a day (not at one time, divided in 30-60 sec chunks).

This exercise is a part of the Move Strong Now Program that develops Strength, Flexibility, Definition and Freedom in your body
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