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Your backbone is perhaps the most essential structure in your body, hence it is critical to take care of it. Your vertebral column get loads of compression from everyday activities, gravity and general life. Plus the added compression you give it with strength training and you better start decompressing it.

Backbone health is really important, and I’m willing to bet that nearly everyone of you have back trouble presently. I myself hurt my lower back more or less a year ago, and this is one of the methods I utilized to regain it to 99% (yet occasionally gets tight or sore). I’ll do a comprehensive post on why you have back trouble and how to correct it soon. Meanwhile, read this without further ado.

What you want to do is follow a simple decompression method that helps to keep your spine healthy and mobile by helping it decompress to its original length.

Here’s the whole thing you need to …

How To Execute Spine Decompressions

You’ll need a pull-up bar to perform your decompressions. As soon as you have that piece of equipment, there’s two ways to do this:

1. Obtain Gravity Boots: This is the process that I utilize. These are boots that you bind onto your ankles and have hooks on them so you can hang upside down from your pullup bar securely and allow your backbone to decompress. I make use of Teeter Hang Ups Gravity Boots. An extra bonus is that with these boots I can perform upturned sit ups for my abs and other cool “upside down” exercises.

2. Hang With Your Hands: This is easy. Simply hang from your pull-up bar and relax all your muscles-hold it for as long as possible. The longer you hang the better shoot for at least 5 minutes and build up from there. You probably can’t hang that long, so here’s

How To Hang Longer With Your Hands

The longer you hang the better, though your grip will most likely give out. While I would never suggest making use of lifting straps for your usual lifting, I recommend them for decompressions since it will allow you to grip longer. Prefer nylon-type lifting straps or lifting hook straps since they’re extra strong.

How To Ease Your Muscles So Your Backbone Decompresses

Your muscles need to be comfortable in order for your backbone to decompress (staying tight won’t help). Here’s what to do whether you’re utilizing the gravity boots method or the hanging from your hands method:

* Hang off the pull-up bar

* Take a deep breath and hold it

* Tighten up your whole body (focus on abs, glutes and make fists)

* Hold your entire body stiff for 5 seconds

* Give it all off, your breath and the whole stiffness. Take it easy

When you do this you’ll feel your whole body relaxing and you’ll probably “drop” down a little bit. You’ll probably feel your back decompressing, especially the first few times.

How Often You Should Decompress

It is best to do it on a daily basis. But I should admit that I don’t perform it constantly. But you actually should strive to do it as much as possible. If you get jaded hanging upside down you can read a book or something. It’s best to do these right after your strength training sessions, right after your compose yourself-think of it as a part of your cooldown.