Stretch: Upper Back (Bar Hang)

Target area: Upper back. (Diagram 3)

Steps:

1. Hang from a bar with your arms straight and your body hollow.
2. Exhale, place your chin on your chest and sink in your shoulders.
3. Hold the stretch and relax. NOTE: To increase the stretch, one can hang with either one or both hands in an elgrip (the back of the hand faces up and the thumbs grasp under the bar).

• Position: hanging from a bar, arms straight, body hollow, feet off the floor.
• Action: chin to chest, sink the shoulders.
• NOTE: increase stretch by hanging one or both hands in an elgrip (back of hand up, thumbs under the bar).
• Static stretch: hold and relax.

• static-stretching — technique used.
• latissimus-dorsi — major upper-back muscle.
• stretch-upper-back-support — companion upper-back stretch.