Swimming

To lengthen your spine while swimming, you should consider doing the breast stroke. It is the ideal stroke because while your legs are kicking one way, your arms are stretching you the other way. Since this is happening at the same time, this helps lengthen your spine as opposed to other swimming strokes. 

The second reason swimming is good is because being in a pool of water effectively neutralizes the effects of gravity on your spine.

Hanging

There is nothing complicated to hanging. It is just as you thought it would be. No exciting secrets. You hang from a bar. This helps to lengthen and straighten your spine. It is tedious and can be tiring, but it works. 

Each hanging repetition should last between 10 seconds and as long as you can hold on for. You can hold on longer ifyou use a pair of weightlifng wrist wraps. We highly suggest that you use them.  I recommend that you hang at least 30 minutes a week. If you can do more, even better. Another thing to consider is that if you want your back and shoulders to get wider and have that V-Taper, use a wider grip. The wider the better. You can vary your hanging grips.  A wider grip is harder.  Hanging effectively decompresses the spine.