Spinal Decompression Procedure for Increased Spine Health

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.