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