Do you want to get rid of pain in your spine and wish to build resilient shoulders?
A user named “Jakob” shared these 6 hanging mobility exercises on platform X that may help boost your spinal and shoulder health.
They are believed to be beginner-friendly hanging exercises that you can do at the appropriate time. Let’s have a look at them:
Spine Twists: To do this exercise start from a Dead Hang position and stretch your legs wider as shown in the video. Then start rotating your hips in both directions by keeping your arms straight.
Knees to Chest Hold: In this exercise pull up your knees close to the chest area and hold there for 10-15 seconds. For a steady flow push your thighs against your upper body as shown in the video.
Active Arch Hang Hold: Here you have to pull yourself up through your T-Spine until your upper body is almost horizontal to the ground. Don’t pull your arms and let your legs hang loose as shown in the video. Try to hold the position for 15 seconds.
L-Sit Hold: First pull your knees towards your upper body and then raise your legs straight creating a L-Sit position. Maintain tension from your hands to the toes while pressing your legs together with straight toes. Hold the position for 15 seconds.
Tuck Front Lever Hold: Here, pull your knees towards your upper body. Now lift your hips until they reach the same height as your shoulders. Hold the position for 3-5 seconds.
German Hang: Pull up your knees and thread them through your arms while coming down on the back side in a slow and controlled manner. Lower down until you reach the end point of your mobility. Hold the position for 10 seconds for better results.
These exercises will definitely assist you in achieving your fitness goal. However, it’s advisable to check with medical experts before committing to any new exercises.