Hanging Stretches Exercise to stretch the spine

Why are Hanging stretches so effectiveness for tight back

Hanging Stretches to stretch the spine and entire upper body. They are especially useful if you are tight after bodybuilding workouts. Check all stretching exercises to build a flexible body.

Execution Steps

1. Grab hold of a chin up bar and hang from it.
    
2. Hold this position for 10-15 seconds and then relax.
    
3. You can rotate your torso in both clockwise and anticlockwise directions as far as your flexibility allows.
    
4. You can raise your legs side to side. Make sure your feet are held together. Avoid swinging.
    
5. This is excellent for your back but you can add ab work by doing hanging leg or knee raises.
    
6. In hanging leg raises, you keep your knees extended and perform reverse crunches.
    
7. In the hanging knee version, you bend your knees and perform reverse crunches.

ExerciseGoals.com Recommends - The Stretching Handbook.

Stretching Exercises

• Neck Rolls
   
• Lunges/ Achilles Tendon Stretches
   
• Hamstring Stretches - Hurdler's Stretches, Combination Hamstring Stretches
   
• Side Bends, Forward Bends, Seated Forward Bends, Standing Twists and Windmills Exercise.
   
• Core Stretches - Lower Back Stabilizers/Erector Spinae Stretches.
   
• Upper/Lower Back Stretching Exercises.
   
• Quadriceps Stretches, Inner Thigh Stretches, Hip Stretches.
   
• Spinal Twists, Hanging Stretches, Abdominal Stretches.
   
• High Knees Exercise, Jumping in Place.
   
• Cool Down Stretches.
   

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