Traction your spine and stretch your muscles by hanging from a pull-up bar. This simple procedure helps build a healthier spine.
Pull-up bar hanging traction can be performed any time of the day. It is most effective in the cool down phase of your exercise session. Traction is extremely important for spine health after performing exercises that compress the spine. Exercises such as squats, deadlifts and overhead presses compress the spinal column.
Spinal Benefits: Traction lessens compression of the intervertebral discs (IVD) and stretches the spinal muscles. Intervertebral discs are located between the vertebrae. They function to distribute shock. Decompression of the spine is a key component to keeping the IVD healthy. Pull-up bar hanging traction helps lessens pressure on the IVD.
Traction from a pull-up bar stretches the spinal muscles. The powerful muscles of the spine work to flex, extend, bend and twist the spine. Hanging from a pull-up bar provides a productive stretch for the spinal muscles.
Shoulder Benefits: Hanging from a pull-up bar stretches the shoulder muscles. Numerous shoulder muscles attach various bones to the upper arm. Stretching the shoulder muscles in a vertical manner through pull-up bar hanging traction increases muscle flexibility, improves joint motion and lessens muscle tension.
Performance: Grab onto a pull-up bar and hang downward. Place toes very lightly on floor or a bench to prevent swaying to limit core engagement. Extra weight is not required, the weight of your lower body is sufficient. Perform pull-up bar hanging traction with your legs straight and with your hips and knees bent. Each position tractions the spine and stretches the muscles at a slightly different angle.
Target the shoulder muscles at a variety of angles. Grip the overhead bar with both palms facing forward, palms facing each other and palms facing you. Hold your head facing front, not bent forward or backward.
Hold a comfortable traction/stretch for 20 to 120 seconds. Execute two or three sets following a training session for optimum results.
Hanging from a pull-up bar is an easy way to stretch the spinal muscles and decompress the spine. Build and maintain lifelong spine and shoulder health by consistently using pull-up bar hanging traction as a key ingredient in your fitness routine.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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**Disclaimer: Always consult a medical professional before beginning an exercise program. Always work within your capabilities. Never perform an exercise that elicits or increases pain or symptoms. Reading this article and viewing the linked videos does not take the place of seeing a medical professional. Please visit a medical professional for evaluation, diagnosis & treatment.