1. Find a stable pull-up bar or overhead structure that can support your body weight.
2. Stand directly under the pull-up bar and reach up with one hand to grasp it. Make sure your grip is firm.
3. Ensure that your feet are still touching the ground or use a raised platform so that you can control the amount of weight you hang with.
4. Gently transfer your body weight onto the hand grasping the bar, allowing your body to hang whilst keeping the other hand by your side or behind your back. Use your legs to control how much weight you're putting on your arm.
5. Keep your shoulders engaged and do not let your shoulder sink towards your ear to avoid straining it.
6. Maintain a relaxed hang, feeling the stretch through your latissimus dorsi on the hanging side as well as the rest of your upper body.
7. Hold the stretch for a comfortable amount of time, typically 15-30 seconds or as long as it feels beneficial without causing pain.
8. Carefully release the stretch by regaining footing on the ground or stepping back onto a platform.
9. Repeat the stretch with the opposite arm.
10. Perform this hang stretch for the desired number of repetitions on each side, ensuring to rest as needed between hangs.
Note: It's important to perform this stretch within your comfort zone, taking care not to overstrain the shoulder joint or forearm. If you experience any pain, discontinue the exercise.
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