Hanging Stretch

Uses gravity to naturally decompress your spine. Studies show it can temporarily increase height by 3-5mm per session.

Difficulty

Intermediate

Duration

1 min

How Hanging Stretch Helps You Grow Taller

Hanging uses gravity to naturally decompress your spine, with studies showing it can temporarily increase height by 3-5mm per session. The weight of your lower body gently pulls on your vertebrae, creating space between the discs and allowing them to rehydrate and expand. This decompression is especially beneficial for growth plates in your spine during adolescence. Hanging also stretches the lats and shoulders, improving upper body posture.

Best when done

Daily for 1 min

Goal

Gravity Decompression

Benefits

Strengthens grip and forearms
Decompresses shoulder joints
Improves shoulder mobility
Builds lat and back muscles
Enhances overall upper body strength

How To Do It

1Find a sturdy pull-up bar at appropriate height
2Grip the bar with hands shoulder-width apart
3Hang with arms fully extended, relaxing your body
4Hold for 20-30 seconds initially
5Progress to longer holds as grip strength improves

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