Your spine gets a lot of compression from daily activities & strength training:
  • Sitting on your chair for long periods
  • Heavy Front Squats
  • Heavy Deadlifts
The spinal decompression procedure increases your spinal health & mobility by restoring its original length.

Procedure for Spinal Decompressions.
You’ll need a pull-up bar to perform the spinal decompression procedure. Next:
  • Hang from your pull-up bar
  • Relax all muscles, especially the trunk muscles
  • Hold for as long as you can
The longer you hang, the better. I perform the spinal decompression procedure for at least 5 minutes. I know what you’re thinking: my grip can’t hold for that long.

Spinal Decompression & Grip
. I never use straps. Except when doing spinal decompressions. Straps will allow you to hang on the pull-up bar for extended periods of time, without your grip giving out.
Choose nylon-type lifting straps, they are more durable. Or lifting hook straps.

Relaxing the Trunk Muscles
. To decompress your spine properly, you need to relax your trunk muscles.
  • Hang from the pull-up bar
  • Inhale deeply
  • Hold your breath
  • Tighten every muscle in you body as hard as you can
  • Hold the tension for about 5 seconds
  • Suddenly let all the air go along with the tension
You’ll drop & feel the spine lengthening.



I perform spinal decompressions at the end of my workouts for at least 5 minutes. Try it & post your experience using the comments.

1 comment:

  1. Spinal decompression is the great way o increase the spinal health. It's quite inspired blog Thanks for sharing this hope to see the next update soon.
    Sydney Sports Chiropractor

    ReplyDelete

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