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Flexibility
Flexibility

Stretch: Upper Back (Bar Hang)

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Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.

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stretchupper-backlatshangbarstatic

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Exercise demo
In one line

Hang from an overhead bar with a hollow body, drop the chin to the chest and sink the shoulders to stretch the upper back.

Detail

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).

Key facts

  • 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.

Connections

Sources

Historical reference · reference manual (page cited)
p.476
Pages: 476.

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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

Explore related topics

Atlas Connections

Latissimus Dorsi
A 2-joint back muscle; its strongest action is adduction (drawing the arm to the side from side-horizontal, rotating inward), with extension second.
Static Stretching
Stretching to the farthest point and holding the position — the safest technique, requiring the least energy and giving time to reset the stretch reflex, change length, and relax the muscle via the GTOs.
Stretch: Upper Back (Standing Support Reach)Closely related
Standing about three feet from a waist-to-shoulder-height support, bend forward with straight arms and legs, grip the support, and press down to arch the upper back.