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.
Spine health is very important, and I’m willing to bet that the majority of you have backache at this time. I myself hurt my lower back roughly a year ago, and this is one of the methods I enjoyed to take it back to 99% (even at times becomes tight or aching). I’ll do an extensive post on why you have backache and how to resolve it later on, however read this right now.
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 everything you need to know
How To Do Spine Decompressions
You’ll need a pull-up bar to do your decompressions. After you have that piece of equipment, there’s two ways to go about this:
1. Take Gravity Boots: This is the technique that I employ. These are boots that you tie onto your ankles and have hooks on them so you can hang upside down from your pullup bar without harm and let your spinal column to decompress. I utilize Teeter Hang Ups Gravity Boots. An additional bonus is that with these boots I can execute reversed sit ups for my abs and other hip “upside down” exercises.
2. Hang With Your Hands: This is easy. Simply hang from your pull-up bar and relax all your muscles-hold it for as long as possible. The longer you hang the better shoot for at least 5 minutes and build up from there. You probably can’t hang that long, so here’s
How To Hang On Longer With 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 Ease Your Muscles So Your Backbone Decompresses
Your muscles need to be relaxed in order for your spine to decompress (staying tight won’t help). Here’s what to do whether you’re using the gravity boots method or the hanging from your hands method:
* Hang off the pull-up bar
* Take a deep breath and sustain it
* Tighten up your whole body (focus on abs, glutes and make fists)
* Hold your entire body stiff for 5 seconds
* 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 You Regular Have To 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.
