How to Hang With Ankle Weights

Hanging with ankle weights is an exercise for decompressing and stretching out the spine. This happens when the cartilage between the vertebrae is stretched and then heals in this elongated position. It is possible to gain 2 inches in height or more when regularly practicing ankle weight stretching exercises. For best results, increase your fitness levels with aerobic exercises and strengthen the muscles to better support the elongation of the bones that takes place when practicing this exercise. You can do these exercises at home or at the gym.

Instructions

    • 1

      Make sure that you have access to a secure, horizontal bar which you can hang from with your body fully extended so that your feet don't touch the ground. Alternatively, you can bend your knees with your feet off the ground as you hang if the bar is not high enough.

    • 2

      Start the exercise without weights. This will first get your body accustomed to the position and warmed up. Grip the bar with your palms facing away from you, thumbs touching, and relax your shoulders -- squeeze shoulder blades together -- and arms making sure your muscles are not flexed. Hang on the bar in this way for between 10 and 20 seconds. Stand on the floor for a few seconds and repeat the hanging exercise two or three more times. You can do this for five to 10 minutes.

    • 3

      As you build strength, you can add small ankle weights. Slowly increase these over time.