Hanging on a horizontal bar. How to hang on a horizontal bar correctly. Proper spinal stretching ...
#HangingOnTheBar - Not everyone knows how to properly hang from a pull-up bar and stretch their spine on a board. Request a consultation: https://bit.ly/3xgKDYU Get a specialist consultation on the toll-free hotline: 8 800 700 3779
In this video today, I want to show you how to hang from a pull-up bar correctly. Many questions arise about proper spinal traction. When we began studying various sources, we realized that the spine is a simple system consisting of the spinal column and vertebrae. Between the vertebrae are intervertebral discs. The intervertebral disc contains a fluid-filled nucleus pulposus and an annulus fibrosus.
This intervertebral disc acts as a shock absorber. It is thanks to it that we can jump comfortably and walk upright. If we don't properly stretch our spine daily, these intervertebral discs will begin to deteriorate over the next 10-15-20 years due to a constant sedentary lifestyle. This can lead to osteochondrosis, disc protrusions, herniated discs, and so on. You can stretch your spine by hanging from a bar. But hanging from a bar with existing disc protrusions and herniations should be gentle, so I'll show you how to do it correctly.
First, the bar should be high enough so that you don't jump, but simply touch it with your outstretched arms. This allows you to perform a half-hang. In the video, you can see that I've bent my legs and am performing a light half-hang. My feet are fixed, they're on the ground, and I'm completely relaxed. Now, focus on the lumbar spine, how it smoothly stretches, and then on the thoracic spine. Using this half-hang, you can achieve a gentle stretch in both the thoracic and lumbar spine.
Then, once your back muscles have stretched a little, you can do light, smooth movements with your legs toward your stomach. Feel the stretch in your lumbar region. And the most important thing is to step off the bar. Jumping is absolutely forbidden, especially if you've been sitting all day and your muscles are stiff. Jumping can easily damage your intervertebral discs, and if you have herniated or protruding discs, they can become pinched. Therefore, gently place your feet on the floor (ground) and step off the bar.
#spinestretching #backexercises #hangingonthetrail
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