Your spine is arguably the most important structure in your body, so it's important to take care of it. Your spine gets a lot of compression from daily activities, gravity and general life. Add to that the extra 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 an easy decompression process that helps to keep your spinal column well and mobile by helping it decompress to its original length.
Here's the whole thing you need to ...
How To Execute 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 simple. Basically hang from your pull-up bar and loosen all your muscles-hold it for as long as possible. The longer you hang the better shoot for no less than 5 minutes and build up from there. You most likely can't hang that long, so here's
How To Hang Longer Using Your Hands
The longer you hang the better, but your grip will probably give out. While I would never recommend using lifting straps for your regular lifting, I recommend them for decompressions because it will allow you to hang on longer. Choose nylon-type lifting straps or lifting hook straps because they're more durable.
How To Ease Your Muscles So Your Backbone 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:
* Come down the pull-up bar
* Take a deep breath and keep hold of 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 feel your whole body relaxing and you'll probably "drop" down a little bit. You'll probably feel your back decompressing, especially the first few times.
How Often You Should Decompress
Daily is best. I must admit, I don't do it every day consistently. But you really should try to do it as much as possible. If you get bored 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 cooldown-think of it as a part of your cooldown. - 15438
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 an easy decompression process that helps to keep your spinal column well and mobile by helping it decompress to its original length.
Here's the whole thing you need to ...
How To Execute 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 simple. Basically hang from your pull-up bar and loosen all your muscles-hold it for as long as possible. The longer you hang the better shoot for no less than 5 minutes and build up from there. You most likely can't hang that long, so here's
How To Hang Longer Using Your Hands
The longer you hang the better, but your grip will probably give out. While I would never recommend using lifting straps for your regular lifting, I recommend them for decompressions because it will allow you to hang on longer. Choose nylon-type lifting straps or lifting hook straps because they're more durable.
How To Ease Your Muscles So Your Backbone 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:
* Come down the pull-up bar
* Take a deep breath and keep hold of 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 feel your whole body relaxing and you'll probably "drop" down a little bit. You'll probably feel your back decompressing, especially the first few times.
How Often You Should Decompress
Daily is best. I must admit, I don't do it every day consistently. But you really should try to do it as much as possible. If you get bored 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 cooldown-think of it as a part of your cooldown. - 15438
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