December 9, 2018 –

A very popular buzzwordwhen it comes to spine health is ‘compression’, and as the word describes compression is whenthe walls of a spinal disc weaken and lose their structural integrity. As a result, the disc protrudes from its normal radius, which may cause nerve compression and painful symptoms. The end result is typically a herniated (or bulging) disc.  The medical community often suggests surgery and therapy and time and aggravation.  Perhaps that is the path, another buzzword is decompression … and as that reads the goal is to remove the stress or pressure upon that area – let the disc relax and restructure/strengthen … therefore, to decompress.

After a long day I like to decompress with a glass of wine and a slice of pizza, but that does nothing for my spine.  There does happen to be medical tables that place your body in apposing tensions between neck and knee that actually do decompress that spine.  You may also be aware of inversion tables that flip you upside down, yes the blood runs to your head and it may feel uncomfortable momentarily but your spine does decompress.  However, today’s challenge for my friends with spines issues is this, wait for it … HANG!

I personally know of a few of you who are already rolling your eyes due to the fact your grip strength just will not hold your temporary body weight off the ground. Sorry … let’s work on that.  The fact of the matter is those discs do need, and like, to have some relief.  All day long the skull (12 pounds) sits on that neck, the torso (back, chest, and shoulders) balances on your low back, and the hips/legs support the entire structure (126 bones plus muscle and attachments).  Now that’s a load!  Plus the spine manages our movement all day long.  Gotta love the spine!!

So, let’s hang. Or, take a load off your spine … give it a break.

How To Perform Dead Hangs Correctly

Begin with a pull-up bar.

• Grasp the bar with a shoulder width (or slightly wider) grip with your palms facing away from your body (overhand grip).
• Wrap your thumb around the bar.
• Ensure your arms are at a dead hang (straight, no bend in the elbow) you should not feel any muscle engagement from your lats/back.
• Relax your body while you hang for the desired amount of time – no swinging, no fidgeting. Focus.  And Hang on!

Here is the challenge; hang number 1 is for as long as you can!!  Time it!!

Structuring your Challenge: Begin by starting a timer and performing a dead hang for as long as possible – the key before we begin training our dead hangs is to find out what you’re currently capable of … there’s no point in performing sets of 30 second dead hangs if you’re able to hold a 2 minute dead hang off the bat!

Once you’ve found your max dead hang time I recommend performing 3-4 dead hangs 2-3 times per week and between 50% – 75% fo your max time.

For example if my max dead hang is 2 minutes I’d opt to perform 3 or 4 ‘sets’ (hangs) of between 1 minute and 1 minute 30 seconds at least twice a week.

Re-test your maximum dead hang monthly and re-adjust your hanging set times as necessary.  Simply, as your times improve you can expect this to happen:

1. your spine decompression to improve
2. your grip strength will improve
3. Rotator cuff and shoulders will be strengthened
4. Your shoulder range of motion will improve
5. You will build beastly forearms
6. You will get taller… huh!

NOTE always consult your physician or fitness professional before beginning any stringent exercise program.

In good health,

Bob

‘Old guys can still do fun things.’ – George H.W. Bush