Vertical Drop Exercise: Decompress Your Spine and Release Shoulder Tension in Minutes

8 min read • February 2026 • By Dr. Garrett Hewstan

Vertical drop exercise demonstration for spine decompression and shoulder tension relief

Your spine is compressed. Years of sitting, standing, and gravity have created constant pressure on your discs, vertebrae, and nerves. Your shoulders carry tension as "earrings"—constantly tense, never relaxing. Most people think they need surgery or intensive therapy to decompress their spine. But there's something simpler: the vertical drop exercise.

Brief regular practice allows your spine to decompress naturally while your shoulders finally relax. Your vertebrae self-adjust. Your nervous system resets. And unlike traction devices or other decompression methods, the vertical drop uses your own body weight and gravity in the most efficient way possible.

Why Your Spine Is Compressed (And Why It Matters)

Gravity is constantly pulling you downward. Every movement, every posture, every moment of your life creates downward force on your spine. Add sitting (8+ hours daily), and the compression becomes extreme:

This compression cascades through your entire body. It doesn't just cause back pain—it contributes to neck tension, shoulder dysfunction, headaches, and even breathing problems. Your nervous system is essentially being squeezed, limiting its ability to function optimally.

The solution isn't more sitting in a decompression machine. The solution is active decompression—using your body's own mechanics to create space in your spine while simultaneously releasing the tension patterns that created the compression in the first place.

The Vertical Drop Mechanism: Scaffolding and Release

The vertical drop works through a simple but profound principle: locked elbows create a rigid "scaffolding" that allows everything suspended from that structure to completely relax.

The Locked Elbow Scaffold

When you place your hands on a support (bench, desk, banister) and lock your elbows completely straight, you create a structural frame. Your arms become rigid beams. This rigidity is essential—it allows everything hanging from those beams (your torso, spine, shoulder girdle) to fully relax without needing muscular support.

If you bend your elbows even slightly, you lose the scaffolding effect. Now your arm muscles have to work. The relaxation is lost. You've turned it into a tricep exercise instead of a decompression exercise.

The Shoulder Release

Here's where the magic happens: most people use their shoulders as "earrings"—chronic tension that they carry constantly. This tension restricts blood flow, nerve function, and mobility. The vertical drop reverses this.

With your elbows locked and your body dropping, your shoulders finally have permission to relax. They stop working. They stop holding tension. They simply hang. For people with chronic shoulder tension, this is the first time their shoulders have truly relaxed in years. That relaxation itself is therapeutic.

The Vertebral Self-Adjustment

As your spine decompresses and lengthens, your vertebrae naturally adjust. The spaces between them open. Pinched nerves have room again. Discs that were bulging have space to retract. And because you're not forcing the adjustment (you're just allowing gravity to do its work), your body's own intelligence guides the process.

Many people report that when they do the vertical drop regularly, their mid-back vertebrae crack and adjust themselves. This is your spine naturally realigning when given the opportunity.

How to Perform the Vertical Drop

Finding Your Support Surface

You need a sturdy surface at approximately hip/trochanter height:

Important: The surface must be completely stable and able to hold your full body weight. Test it first before putting all your weight on it.

The Position

Once you've found your support:

  1. Place your hands on the support, palms down, hands close to your body
  2. Lock your elbows completely — this is non-negotiable. Your elbows must be straight. No bending. No flexibility. Locked.
  3. Step your feet forward slightly — just enough that your hips are positioned forward of the support
  4. Keep your knees slightly bent — soft knees, not locked
  5. Drop your butt and upper body — let gravity pull you down into the A-frame your straight arms create
  6. Keep your spine vertical — no rounding of the back. This is why it's called a vertical drop.
  7. Keep your pelvis neutral — think of your pelvis as a bowl of water. Don't let the water spill forward or backward. Stay neutral.

The Breathing

Big breaths are essential. Breathe in through your nose, out through your mouth. The sound of your breathing will keep you calm and centered. Don't hold your breath—that creates tension and defeats the purpose.

What People Experience With Vertical Drop

Immediate (First Drop)

Short-Term (1-2 Weeks)

Medium-Term (2-4 Weeks)

Long-Term (1+ Months)

Why Vertical Drop Is Superior to Other Decompression Methods

Vs. Traction Devices: Traction forces your spine. Vertical drop allows gravity and your own body mechanics to decompress naturally, which is gentler and more effective.

Vs. Inversion Tables: Inversion tables hang you upside down, which decompresses your spine but doesn't release shoulder tension and requires equipment. Vertical drop uses what's around you and addresses shoulders simultaneously.

Vs. Passive Stretching: Passive stretching might lengthen muscles but doesn't decompress your spine. Vertical drop creates actual space in your vertebral joints.

Vs. Back Surgery: Surgery removes disc material but doesn't change your habits or posture. Vertical drop creates sustainable decompression that prevents re-compression if you continue the practice.

FAQ: Vertical Drop Exercise

How long should I hold the vertical drop?

Hold duration varies significantly by individual and progresses over time. The initial duration and progression timeline are taught during your first session. With consistent practice, your body responds faster and hold times decrease.

How often should I do vertical drop?

Daily is ideal, especially for the first 2-4 weeks. Even just once daily for 60 seconds creates significant decompression. If you have severe spinal compression, 2-3 times daily is better.

What if my elbows start bending?

This is the most common mistake. If your elbows are bending, you're losing the scaffolding effect. Watch yourself in a mirror initially. Keep your elbows locked. If you can't maintain them locked, you might be trying to hold too much weight—step your feet closer to the support.

Can I do vertical drop with injuries?

If there's pain, stop immediately. Vertical drop should feel like decompression and release, not pain. If you have specific spinal injuries, consult a professional before trying this exercise.

How does vertical drop combine with other exercises?

Vertical drop complements all other Amari Method exercises beautifully. Suspension squat awakens your posterior chain; hand balancer restores hand balance; power posture corrects your postural foundation; vertical drop decompresses your spine. Together, they create complete body rebalancing.

Learn the Complete Vertical Drop System

This article explains WHY vertical drop works and the mechanics of locked-elbow scaffolding. The EXACT support surface height, elbow lock verification, pelvic neutral positioning, and foot placement require professional instruction. Most people unlock elbows slightly without realizing it, completely eliminating the decompression effect.

Locked Elbows Are Critical: The scaffolding effect only works with completely locked elbows. Dr. Garrett teaches you to verify correct positioning during your first session.

→Learn the Complete Vertical Drop System →Schedule Free Discovery Call

Key Takeaways

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