Hang
KEY POINTS
Get your entire hand around the bar, especially the pinky-finger-edge of your palm. DO NOT let your grip slip so that you are only hanging from your fingers.
Keep the ball of your shoulder with its socket.
Allow your shoulder blades to reach up your back.
Maintain your rib cage position.
Breathe easily through your nose. Play your soft edge in the hang: Don’t hang until you feel like you will fall. Stop your hold while you still have some strength left.
For an extra challenge, try 5 Reposition Breaths while hanging. Give special attention to drawing your rib cage down, together and back during your exhale. Hanging while performing reposition breaths can help to reduce excess tone in your latissimus dorsi (the big V-shaped muscles on your back) and improve your overall shoulder function as well your breathing and your posture in general.
Slow accumulate up to 60 seconds in the hang. You might need to break that up in 5 second intervals. Rest as you need between hangs. You will likely find that it is your hands that have this exercise the most challenging. This is a good sign that you need to keep improving your grip strength, which the hang will do for you!