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Frame Hang Stretch
Both Repertoire Beginner Stretching & Mobility
A supported standing decompression stretch: standing inside the reformer frame holding the shoulder rests and letting the spine hang long.
Target Muscles
Latissimus Dorsi (Primary)Erector Spinae (Secondary)Rhomboids (Secondary)Trapezius (Secondary)
Setup Instructions
Stand on the floor inside the reformer frame facing the shoulder rests and hold them with both hands.
Execution Instructions
Let the body hang long from the hands with the knees soft, and breathe — releasing the spine, shoulders and back.
Teaching Cues
Breath
"Inhale to grow tall, exhale to let the spine hang and soften."
Alignment
"Keep the knees soft and the weight through the feet — no gripping the shoulders."
Control
"Let the body hang passively; release the neck and the jaw."
Modifications & Progressions
Bent Knees (Regression)
Soften the knees deeply and take only part of the weight through the hands.
Straighten the Legs (Progression)
Straighten the legs gradually to deepen the hang once the shoulders release.