Hey Ageless Runners! Running can often make our shoulders "roll" forward, especially when we get tired. This creates a "slouch" that restricts your breathing. Today, we use the bar to pull those shoulders back where they belong. ✅ TODAY'S MISSION: Day 4 • The Move: The Scapular Shrug. • The Action: Start in a passive hang (arms straight). Without bending your elbows, pull your shoulder blades "down and back" (away from your ears). Think about trying to put your shoulder blades into your back pockets. Hold the squeeze for 2 seconds, then relax back down. • The Goal: 10 "Shrug" reps. • Sets: 3 sets. 💡 Why This Matters We are training the muscles that keep your chest open. A "tall" runner is a "fast" runner because they can get more oxygen into their lungs with every breath. Drop a "SHOULDERS BACK" in the comments when you're done! Notice how much taller you feel after this one? 👇

Hey Ageless Runners! Yesterday was about "Passive" hanging—just letting gravity do the work. Today, we add one tiny tweak that changes everything for your posture. ✅ TODAY'S MISSION: Day 3 • The Move: The Active-Grip Hang. • The Action: Instead of just "letting go," I want you to squeeze the bar as hard as you can. Imagine you are trying to crush the bar in your hands. • The Goal: 3 sets of 20 seconds. • Focus: Notice how squeezing your hands actually makes your core feel tighter. This is the "Sturdy Central Link" in action! Drop a "GRIP STRENGTH" in the comments once you’ve crushed it! 👇

Hey Ageless Runners! Day 2 is about one thing: Gravity. Yesterday was just about finding your grip. Today, I want you to focus on the "pull." As you hang, imagine your ribcage moving away from your pelvis. Breathe deep into your belly and feel the vertebrae in your lower back create space. ✅ TODAY'S MISSION: Day 2 • The Move: Passive Deadhang. • The Action: Just hang. Don't worry about "pulling" yourself up. Let your shoulders touch your ears. • The Goal: 3 sets of 20–30 seconds. • Rest: 60 seconds between sets. Drop a "DECOMPRESSED" in the comments once you've finished. How did your back feel after the second set? 👇

Welcome to Day 1 of the 30-Day Deadhang Challenge! Whether you’re a marathoner or a weekend warrior, your spine deserves this. Today isn't about time; it’s about feeling the stretch. Check the pdf file with this post to learn more about the Deadhang and the form. ✅ TODAY'S MISSION: Day 1 1. Find your bar, branch, or door frame. 2. Grip it firmly, keep your feet on the ground if you need to, and just let your weight sink. 3. Feel your shoulders open and your lower back "release." 4. Goal: Hold for 15–30 seconds. Drop a "I'M HANGING" in the comments to officially start your 30-day streak! 👇

I wanted to give a big hand to @Sequoia Patterson and congratulate him for finishing both challenges we've had so far. The 30 day Plank Challenge and the Mobility & Balance Challenge. Well done and thank you for sticking with it for both of them. Next up is the Deadhang Challenge, for those wanting to join in, all you have to do is check in once a day to see what the activity is in the daily Deadhang Challenge post here and follow along for the 4 weeks of the Challenge. Let's work on our spine and our longevity.