Frame Hang Stretch

Modern Repertoire Beginner Standing Stretching & Mobility

A supported standing decompression stretch: standing inside the reformer frame holding the shoulder rests and letting the spine hang long.

Schematic — Frame Hang Stretch Reformer · 1 medium spring · Footbar Down · Headrest Down

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

Shoulder Impingement: Hanging from the hands loads the shoulders; keep the grip soft and the knees bent, and stop if the shoulder pinches.
Osteoporosis / Osteopenia: A passive hang can traction a fragile spine; keep the knees bent and the feet available to take the weight.

Spring Tension 1 medium spring

Headrest Down

Latissimus Dorsi (Primary)Erector Spinae (Secondary)Rhomboids (Secondary)Trapezius (Secondary)

Stand on the floor inside the reformer frame facing the shoulder rests and hold them with both hands.

Let the body hang long from the hands with the knees soft, and breathe — releasing the spine, shoulders and back.

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."

Straighten the legs gradually to deepen the hang once the shoulders release.

Soften the knees deeply and take only part of the weight through the hands.

For shoulder impingement, keep the knees deeply bent and take only part of the weight through the hands, hanging with a soft grip.

Same category, or body position when the category is unique.