Do You Know Why You Should Perform Spinal Decompressions?
Your backbone is perhaps the most essential structure in your body, hence it is critical to take care of it. Your vertebral column get loads of compression from everyday activities, gravity and general life. Plus the added compression you give it with strength training and you better start decompressing it.
Backbone health is really important, and I’m willing to bet that nearly everyone of you have back trouble presently. I myself hurt my lower back more or less a year ago, and this is one of the methods I utilized to regain it to 99% (yet occasionally gets tight or sore). I’ll do a comprehensive post on why you have back trouble and how to correct it soon. Meanwhile, read this without further ado.
What you want to do is follow a simple decompression method that helps to keep your spine healthy and mobile by helping it decompress to its original length.
Here’s the whole thing you need to …
How To Do Spine Decompressions
You’ll need a pull-up bar to execute your decompressions. Once you have that piece of equipment, there’s two ways to get on with this:
1. Get Gravity Boots: This is the method that I use. These are boots that you strap onto your ankles and have hooks on them so you can hang upside down from your pullup bar safely and allow your spine to decompress. I use Teeter Hang Ups Gravity Boots. An added bonus is that with these boots I can do inverted sit ups for my abs and other cool “upside down” exercises.
2. Hang With Your Hands: This is trouble-free. Just hang from your pull-up bar and ease all muscles-hold it for as long as possible. The longer you hang the better shoot for 5 minutes at best and build up from there. You probably can’t hang that long, so here’s
How To Hang Longer Using Your Hands
The longer you hang the better, though your grip will most likely give out. While I would never suggest making use of lifting straps for your usual lifting, I recommend them for decompressions since it will allow you to grip longer. Prefer nylon-type lifting straps or lifting hook straps since they’re extra strong.
How To Loosen Your Muscles So Your Spinal Column Decompresses
Your muscles need to be calm in order for your spinal column to decompress (staying tight won’t help). Here’s what to do whether you’re making use of the gravity boots method or the hanging from your hands method:
* Get down the pull-up bar
* Take a deep breath and keep hold of it
* Stiffen your whole body (concentrate on abs, glutes and make fists)
* Keep your whole body tight for 5 secs
* Release it all, your breath and the entire tightness. Kick back
When you do this you’ll sense your whole body relaxing and you’ll most likely “drop” down a bit. You’ll probably feel your back decompressing, particularly the first few times.
How Often You Should Decompress
It is best to do it on a daily basis. But I should admit that I don’t perform it constantly. But you actually should strive to do it as much as possible. If you get jaded hanging upside down you can read a book or something. It’s best to do these right after your strength training sessions, right after your compose yourself-think of it as a part of your cooldown.
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