Everyday activities can place a lot of stress and compression on your back. Sitting in office chairs, standing up all day, even laying down on a flat bed puts a little bit of compression on your spine. Your spine needs decompression to keep it from becoming too tight. Excess compression can lead to injury. The most well-known way to decompress your spine is to hang upside down on an Inversion Table.
Not everybody has an inversion table. However, there is an alternative that feels just as good and is just about as effective as a inversion table. Simply hanging from a pull-up bar may become your favorite new stretch. Pull-Up bars are readily available at your gym or your local park. You can also install one in your house (we have actually have one we highly recommend here: . This is the same feeling of relief and benefits I paid $1000 for at the Chiropractor for decompression therapy when I was injured , because I did not know about the benefits of hanging on a pull-up bar. Check out how to properly hang from a pull-up bar in this picture:
The second best thing about this stretch besides its benefits, is that it costs $1000 less than my decompression treatment did. Do the math, and you’ll get the cost!
Here is how you do the spinal decompression stretch on the pull-up bar:
Grab the pull-up bar and let your body hang. Try to touch the ground while you are on the pull-up bar (If you are on one that is taller than you.) You can either reach up toward the bar, jump up to the bar, or if you are unable to reach it, use the other playground equipment or a block to step on to prop yourself up to the bar. Your spine stretches out as a result. Keep your head forward and tighten up your core while performing this decompression stretch. Hang for as long as you can. Typically, you are not going to be hanging very long until you have done this stretch for a while or you already have a lot of strength. Often, you will feel a nice little pop in your thoracic spine. The tightness in your back is being released.
We also suggest you hang from a pull-up bar several times a day if you can get to one, and you should definitely hang from one during your warm-up, cool-down, and after every heavy weight exercise that compresses your back (Ex. Squats or Deadlifts). Hanging on the pull-up bar is one of the simplest, yet most effective stretches you can do. Your back will thank you immensely! Your shoulders would not mind the stretch either. As always, if you have a serious injury, consult with a physician before doing any kind of exercise or stretch. Let us know how your back feels after a nice pull-up bar decompression stretch.
Enjoy your newly decompressed back!