Arm hangs for spinal decompression

>Reduces back pain
>Increases grip strength
>Relieves load on discs
>Generally good for your spine, therefore good for your immunity, hormones, and overall health

Do you do at least 4 sets of these a day, anons?

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  1. 1 year ago
    Anonymous

    how long is a set

    • 1 year ago
      Anonymous

      I try for 30 seconds and I relax my lower back as much as humanly possible so it stretches.

      • 1 year ago
        Anonymous

        That's just asking for lower back pain, stop trying to get people to hurt themselves.

  2. 1 year ago
    Anonymous

    Don't forget the immense benefits to shoulder health, and the traction can undo injuries like impingement.
    Daily hanging is the best and easiest redpill to take. Start every day with a hang to failure. When you can hang for 2 minutes start doing one arm hangs too

    • 1 year ago
      Anonymous

      it could help with shoulder clicking? while im benching it clicks without pain

      • 1 year ago
        Anonymous

        Yeah it could, my shoulders click a hell of a lot less since I started hanging. You've got nothing to lose by trying it and even if it doesn't help you'll get shitloads of other benefits so you might as well.

        • 1 year ago
          Anonymous

          thank you brother, last question.. my pullup bar is kinda low so i have to have the arms apart like the guy in the picture (or i can reach the ground)... maybe little bit wider... is that fine? or what to do with legs

          • 1 year ago
            Anonymous

            You should have a slightly wide grip anyway as if you're doing a pullup, you can cross or bend your legs to keep them off the ground. It means you won't get as much traction and decompression in the lower body but you'll still get all the upper body benefits.
            I have the same issue with my doorframe pullup bar, I'm looking to get one I can drill above the doorframe high enough to be able to relax the full body. In the meantime I supplement it with hanging from the metal goalposts in the park that are high enough.

            Look on youtube for proper hanging form, there's deadhangs and active hangs and it's good to do both. Very simple stuff, you can learn everything you need in probably under five minutes.

            • 1 year ago
              Anonymous

              thank you thank you, i can do 30 seconds, ill do that 4-6 times a day for now, thanks

            • 1 year ago
              Anonymous

              keep your knees up infront of you like a knee tuck and itl stretch your back even better than with a full deadhang with legs dangling. also its good for the core

    • 1 year ago
      Anonymous

      I have a shit ton of clicking without any pain as well. I haven't noticed any improvement likely because I'm not relaxing my shoulders enough, but does this work by stretching the shoulders?

  3. 1 year ago
    Anonymous

    I did these last night after my lift as I always do but for some reason I got a weird wave of vertigo, has anyone ever had that happen? Is it a sign of something bad?

    • 1 year ago
      Anonymous

      Dehydration, most likely.

      Any kind of nausea/seeing spots /dizziness/vertigo/motion sickness caused by movement is dehydration

      • 1 year ago
        Anonymous

        Checks out. I’ll definitely watch water intake more carefully, thanks!

  4. 1 year ago
    Anonymous

    One of the first things I do every day. Has improved my posture and got rid of the shoulder clicking in raises.

  5. 1 year ago
    Anonymous

    Between every set. Been doing it for the past year. It's great.

  6. 1 year ago
    Anonymous

    >Do you do at least 4 sets of these a day, anons?
    Spend 3 hours at the gym. No.

  7. 1 year ago
    Anonymous

    If I completely relax my body while hanging my lower back hurts, is this normal?

  8. 1 year ago
    Anonymous

    Can these be donde weighted?

  9. 1 year ago
    Anonymous

    I literally grew a few inches after started doing these, well not really but I stand a few inches taller.
    My back must've become decompressed and my shoulder issues just went away like magic

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