I deadhang

I deadhang four times a week because I have 45 degrees scoliosis and I need to decompress my spine. But sometimes I can only hang on for 30 seconds and then my wrists genuinely give up. So here are three alternatives to deadhangs instead. One, semi-hang on a ladder. This semi-hang will elongate your spinal muscles. Keep your spine and neck neutral and a soft anterior pelvic tilt. And think about directing your breath to lengthen your pelvis away from your hands. If this is too easy for you, a bonus challenge is to try these semi-hang taps. Lift your shoulder blades gently from the bar and gently tap without dropping your body down or rotating. It feels so much harder than it looks. Two, standing spinal elongation. Grab a bar around shoulder height and position your feet under your pelvis and hinge at your hips to reach your sit bones back so your arms and trunk are in a straight line. Three, kneeling version. Lastly, if your wrists are still uncomfortable, you can bring it down to your knees. Make sure to not collapse your shoulders like I am here and keep them neutral instead. You can literally do this one using a door handle. This is your side to stretch your curvy spine and send this to a friend who has scoliosis.