Why You Should Do Spinal Decompressions
Posted on December 9, 2008
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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 trouble-free decompression technique that helps to keep your backbone strong and mobile by helping it decompress to its original length.
Here’s all you need to know…
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. 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 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 comfortable in order for your backbone to decompress (staying tight won’t help). Here’s what to do whether you’re utilizing the gravity boots method or the hanging from your hands method:
* Come down the pull-up bar
* Take a deep breath and sustain it
* Tighten your entire body (target abs, glutes and make fists)
* Keep your whole body tight for 5 secs
* Let it all out, your breath and all the tension. Relax
When you do this you’ll have a feeling your whole body relaxing and you’ll probably “drop” down a little. You’ll most likely sense your back decompressing, remarkably the first few times.
How You Regular Have To 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.
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