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Gravity Drop (Doorway Hang)
A spinal decompression exercise using a doorframe or pull-up bar to allow gravity to gently traction the spine and release the lats, hip flexors, and paraspinals simultaneously. Particularly effective for people who feel compressed or stiff through the torso.
Gravity Drop (Doorway Hang)
Duration
2 min
Reps
3 hangs
Sets
1
How to do it
- 1
Grip a pull-up bar or the top of a doorframe with both hands, shoulder-width apart.
- 2
Slowly let your weight drop, bending your knees slightly so your feet hover or lightly touch the floor.
- 3
Relax your entire body, let the spine lengthen without doing anything active.
- 4
Breathe slowly and deeply for 20 to 30 seconds.
- 5
Step back up, shake out your arms, and repeat 2 to 3 times.
Benefits
- Decompresses lumbar and thoracic vertebrae through traction
- Releases tight lats that pull the thoracic spine into flexion
- Reduces disc pressure and relieves nerve root compression
Common mistakes
- Actively pulling up or engaging the shoulders, this must be completely passive
- Gripping so hard the shoulders shrug up to the ears
- Holding for too long too soon, start with 20 seconds and build gradually
Target areas
upper backlower backshouldersfull body
Good for
desk workersathletesmorning
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