Why You Should Do 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.
Back health is extremely important, and I’m willing to bet most of you have back pain currently. I myself hurt my lower back about a year ago, and this is one of the methods I used to get it back to 99% (still sometimes gets tight or painful). I’ll do a complete post on why you have back pain and how to fix it later, but read this 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. 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 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 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 keep hold of it
* Tighten up your whole body (focus on abs, glutes and make fists)
* Hold your whole body tense for 5 seconds
* Give it all off, your breath and the whole stiffness. Take it easy
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 Frequent You Must 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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