Do You Know Why You Should Perform Spinal Decompressions?
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.
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 an easy decompression process that helps to keep your spinal column well 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. Obtain Gravity Boots: This is the process that I utilize. These are boots that you bind onto your ankles and have hooks on them so you can hang upside down from your pullup bar securely and allow your backbone to decompress. I make use of Teeter Hang Ups Gravity Boots. An extra bonus is that with these boots I can perform upturned sit ups for my abs and other cool “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, yet your grip will almost certainly give out. Even though I would never advise using lifting straps for your typical lifting, I recommend them for decompressions for it will allow you to hold longer. Go for nylon-type lifting straps or lifting hook straps as they’re more durable.
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:
* Come down the pull-up bar
* Take a deep breath and sustain it
* Stiffen your whole body (concentrate on abs, glutes and make fists)
* Hold your entire body stiff for 5 seconds
* Let it all out, your breath and all the tension. Relax
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.