Bar: what will happen to the Spine if Hanging on the Bar | Benefit or harm?
Bar: what will happen to the Spine if Hanging on the Bar | Benefit or harm?
How does hanging on the horizontal bar affect our back? It can be nice after a workout or a hard day to hang on the horizontal bar, relax your spine, sag in the lower back, bending your legs. It immediately feels like relief for the lower back and the whole body. But is such traction useful, and what are the hidden disadvantages, and even harm. Are there any safer exercises, in such cases, that you should replace the hang with. Let's figure it out.
How it might look like in an example. I'm referring to the straight arm hang that you often see in gyms and outdoor venues. At the same time, we relax as much as possible, keep tension only in the hands, so as not to jump off the crossbar. Gently bend the legs. Someone hangs like that for a while, thinking that they are training the grip, and someone supposedly to relieve tension from the muscles. It is assumed that the spine is so stretched under the weight of the body, and supposedly clamped vertebrae after a hard day's work come to a normal position.
But there is such a feature that deep small muscles are located along the spine, which, with such a stretch in a relaxed hang, they contract and tighten, exert resistance, on the contrary, keep the vertebrae close. The spine cannot stretch like an elastic band, there are restraining factors that prevent this. Such hanging on the horizontal bar creates a large axial load on the spine. This is contraindicated for both healthy people and those who have hernias, protrusions.
Another example for relaxation, stretching of the vertebrae, people undergo procedures such as traction of the spine, i.e. in a horizontal position, we are slowly stretched. But it is worth remembering that the spine area consists of bones, muscles, and ligaments. And during the stretching of the spine in the hanging on the horizontal bar, the distance between the spine, namely the bones, increases, while there is tension in the muscles and ligaments. The muscles will not get worse from this when we jump off the horizontal bar, but the ligaments after such a stretch will not hold the spine so firmly, and gradually they will seem to wear out, and the spine will not be so stable.
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In this video
00:00 What is hanging on the horizontal bar for, anatomy, what is the harm of hanging on the horizontal bar
2:32 Why after hanging on the horizontal bar we feel relief in the back
3:49 If you pull up on the horizontal bar, how does it affect the health of the back and the differences from hanging
6:42 Is it harmful to jump off the horizontal bar and parallel bars than to replace the hang on the crossbar so that it is safe for the back
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Hello athletes, this is Vladerovich.
On the channel Vladerovich - training videos about training in rhythmic gymnastics with your own weight on the horizontal bar and uneven bars or without equipment. We analyze how to pump up muscles in rhythmic gymnastics, how to pull up more, how to push up more. Analysis of the technique of performing exercises, the anatomy of the work of muscles, a review of errors and complexes of training programs.
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