Reminder

>>42602150
inversion tables and moon shoes are objectively better

>>42602163
>Pic related is the most convenient way
I agree but learn to read please. Not everyone has those options

>>42602187
preferably no, up to a few minutes would be great

but if you wanna hang longer just stop at near failure when it comes to grip, rest a minute and then hang again rinse and repeat

If you lift weights I strongly recommend to decompress your spine every day or at least frequently, even if you sit a lot.

>>42602150
>>42602195
But should I do it before or after lifting?

>>42602217
After

>>42602150

Do I keep my scapula tight or do I just hang loose?

>>42602150

How long do I do this? Like, a minute?

>>42602289
This is a really good question

Damn

Very smart for thinking to ask

My guess would be tight scaps? Doesn't change spinal alignment, serves to strengthen scaps which is essential for lifters

Let's hear it from OP though

good for grip strength too

>>42602307
> serves to strengthen scaps which is essential for lifters

scapula is a bone

>>42602160
>people actually masturbate to these delusions
you need lifting in your life, friend

>>42602150
Lying down is the most effective and also most natrual way of decompression.

Straining your back is straining your back.

>>42602289
>>42602307
loose, it will also stretch out the shoulders, which is actually good for the shoulders considering how much pressing yall do. Now if you get issues doing it loose just stay loose for an amount of time and when it starts to bother you get tight scaps. Youll shoulders will get stronger over time then youll do it like me for 10min completely loose without any issues

>>42602295
few minutes if you can ideally

>>42602311
yep

>>42602339
I disagree, lying down isnt as effective. Decompressing it through this way is a recently discovered method, many physicians used to recommend lying down. But the tide has turned

Hanging decompression or active decompressing through reverse hyperextensions works way better. It has helped me and many other people

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>>42602150
shiiet i thought everyone did this after their workout. I guess the dude that teached me how to train was pretty good

>>42602327
I meant all of the muscles that act on the scap for retraction and depression

Op what do you think about adding some scap pull-ups to the end of this hang routine and making a daily thing of it

>>42602379
>Op what do you think about adding some scap pull-ups to the end of this hang routine and making a daily thing of it
yeah thats great

pronated or supinated grip?

i imagine supination would give you a slightly better stretch, no?

>>42602392
>i imagine supination would give you a slightly better stretch, no?
at the shoulder maybe, but not for the spine

It doesnt really matter as long as you can hang comfortably and relax the core. Whatever variation works for you

>>42602423
Just in case that pic might motivate anyone to try it with one arm

hanging with one arm for time is tough on the bicep tendon just for anyone willing to try that. Gotta build up to that

>>42602373
What else did he teach you?

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op here pic related is what happens to your spine if you lift weights but never ever decompress your spine for years

Just do it it wont hurt. You're doing mobility for your shoulders, grip work and preserving spine health all at the same time

thats what sleeping is for

>>42602160
Is this copypasta?

>>42602373
he should've teached you how to use words

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>>42602481
anything else to decompress my spin e

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>>42602481
also how long do i hang on for

>>42603189
WHO
and how do i gf her

>>42603189
>>42603196
Inversion table, gravity boots. These allow you to hang upside down. Due the weight distribution these are more effective. You can creat the same effect by doing weighted hangs with a dip belt

An active form of decompression is also known under the name 'reverse hyperextensions' just youtube 'reverse hyper louie simmons' youll get a fuckton of resutls

also for hanging hang a couple of minutes total

>>42603130
Newfag

All of the strongest men in the world popped the strongest sup: cock.

We get it, you like dicks, you like dicks in your mouth, you like dicks in your ass. You want to wake up every morning to a throbbing cock in your ass, and a limp penis in your mouth. You want penis in you morning, noon, and night. Instead of preworkout you guzzle cum, and for posworkout you gobble more peen.

Instead of GOMAD you do GODAD: gallon of dicks a day.

This is the key to real strength, none of you niggers can refute this truth.

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>>42603189
>thigh boots

What if I train pull ups for reps in every workout? Would this be enough or should I still hang loose afterwards?

I don't have a pull up bar or an inversion table near me. Is there any way of decompression on the ground/ with zero equipment?

Is there any evidence you actually need to "decompress your spine"?
Serious question.

>>42603240
why even bother to type this?

>>42602379
Who the fuck made op the final word on all things spine
Why are you seeking his approval?

Just try hanging on a bar. You don't need a source or study. You can FEEL it, it feels good. Your spine decompresses, all the shoulder ligaments get a nice stretch. Common sense isn't so common anymore.

>>42603553
google 'is disc herniation a real thing' and after that google 'how common is disc herniation'

what if I hang from my neck?
Does that work too?

>>42603325
It would depends on the time spend doing pullups

while donig pullups itself does provide some decompression, loose hanging provides more. This is because your core contracts rightly during the pullups believe it or not, yeah its actually being worked

>>42603457
look harder in this day and age i guarantee there is something you can hang on outside.

>>42603599
That doesn't really answer my question. Is there any actual scientific evidence that hanging form a bar does fuck all for your back health? I'm not saying that it doesn't, I'm just asking whether it's something we actually know or it's just an idea.

>>42602289
>>42602307
hang loose bros, just to decompress joints or muscles need to be relaxed, i'd use suicide grip too to make your wrists sit on a more neutral position

>>42603616
That's what the Shaolin monks do.

>>42603635
yeah no its not something I made up, its common knowledge now. Physicians for decades used to recommend lying down to treat any form of disc issue. Recently more and more are seeing that decompression through a form of hanging or some form of active decompression eliviates the tension on the discs and stretches out the spine. Disc issues are all caused by disc compression, if you think logically you would understand that decompression would remove these issues.

That is the reason Inversion tables, gravity boots or the reverse hyperextension machine exist. Just google these

>>42603616
yes, even better. decompressing the cervical vertebrae is even more important! imagine all those really important nerves and stuff going up to your brain...give them a break!

>>42603325
I'd guess not, since the point of these decompressions is to relax the spine, while pullups usually flex your core and don't allow for decompression

>>42603563
OP is his dad irl

>>42603677
I'm not questioning the logic. It's very logical. I also am well aware that it's not something you made up. I also am still not saying it's not necessarily 100% correct.

But...

Is there any fucking evidence?

Do you know how many bullshit treatmens for back pain there is? Some have poor explanations for how they're supposed to work, and some have great explanations. But many just plain don't work.

If you don't know of any scientific evidence on the matter, just say so. We can still be friends.

>>42602160
why are you and your faggot friends posting this shit over and over i dont understand the humor/motive... just makes you look like a huge faggot desu

>>42603716
how hard is to google

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339166/
http://www.royaloakchiropractic.com/index.php?p=293409
http://www.royaloakchiropractic.com/index.php?p=293408

>>42603716
jesus fuckign christ you bitch, i hate seeing cunts like you on the internet begging for evidence. how fucking hard is it to get on google or bing yourself? fuck off

>>42603785
>>42603807
Sorry if I come across as a cunt. I'm actually a physiotherapist and the topic at hand isn't something that was discussed in detail in school.

You don't just "google" shit like this. It takes literally days to figure out, hence why I asked, because somebody here might actually know what they were talking about it. "How hard is it to google"? I see you haven't had any experience searching medical databases.

>>42603869
this guy must be a medical whiz >>42603785 cause it didnt take him "literally days"

>>42603722
blame discord my friend

>>42603869
i had a bulging disc went to couple of PTs whom just wasted me times fast forward 4 months I found on the internet several powerlifters who had disc issues treated it with decompression through either hanging or reverse hyperextensions. Doing this for a month or two im nearly 100% can do deadlifts again relatively heavy. The first time I did it I literally felt it eliviating the immense pain I had in my lumbar

decompression is no joke the PT's just made me do stupid core exercises which did jackshit

How long are you supposed too hang?

>>42603785
>>42603923
Not to be a dick but the first study linked literally concludes nothing useful to this debate (although the discussion section is interesting, so I'll give you that).
The other two links obviously come with a humongous risk of bias.

There's no need to get sand in your vagina over a simple, relevant question.
And honestly, I hope you realize I can't treat patients on the basis of something I skimmed on an image board and backed up by 180 seconds of googling.

>>42604020
Cool. I'm glad to hear you've gotten better.

>>42603716
Sounds like you didnt even try to google it though but still complained. definition of a bitch.

>>42604061
>Cool. I'm glad to hear you've gotten better.
yeah thanks, just because there arent many studies out there doesnt mean that it doesnt work

Healthcare professionals use surgery as the primary treatment currently because this provides the most $$$$. Or maybe the're just a little behind

>>42604096
Actually surgery is among your worst possible options for low back pain according to the current body of litterature.

Now I'm just out of school so I don't exactly consider myself an expert at this point, but let me tell you that I wouldn't wish for anybody dealing with serious back pain to be treated by at least half of the people I went to school with. People are idiots. But I guess the same can be said for most professions.

>>42602160
you live in fucking hong kong, why would you expect to see a lot of white people in any ways sense or form? and the people that actually go to hong kong are far from a normal sample to which you could draw a conclusion

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ITT: bullshit skinnyfats/undergraduate pre-physical therapy students/"""personal trainers""" addicted to youtube advice


shut up, lying down does this for you. Hanging feels good and is good for grip strength but nothing substantial in the back because gravity is still vertically acting on cervical vertebrae.

t. ortho specialist DPT with 15 years clinical experience

>>42604232
Suspected as much. Thank you for chiming in.

>>42602150

Can I do it on a wall?

>>42603553
>>42603635
>>42603716
>>42603869
>>42604061
>>42604149
Thank you for putting up with these insecure broscience cunts. It really activates my almonds seeing how often people get upset and defensive when asked for evidence. You were so polite about it too.

I don't know if it's a meme or not, but as soon as I rack the weights after squats I step back and hang from the pull up for a bit the catch my breath and stretch my wrists/shoulders/back

>>42604232
>because gravity is still vertically acting on cervical vertebrae.
>cervical
key word is cervical here

most back issues are related with the lumbar discs

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>>42602150
>to decompress your spine every day for a healthy spine
don't forget to purge your body from your toxins for a life without cancer too

>>42603214
>youll get a fuckton of resutls
But what results are these

>>42604679
Youtube search results

>>42604232
>gravity is still vertically acting on cervical vertebrae.

Yeah but instead of compressing them, it's doing the opposite...

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>>42602150
Will this finally help me reach the so close yet so far 6' height?

>>42604567
This.

>>42603785
>royaloakchiropractic
>chiropratic
Might as well recommend crystal therapy with a side dose of homeopathy.

>>42602373
Did he teach you not to be ashamed of your dick?

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>>42605193
No, but here is a consolation you.

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>>42602150
Will doing this actually have a noticeable difference on my crunched up virgin MMO player spine?
pic related

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>>42603189
As someone who went blind in one eye and has to wear an eyepatch for real this girl only pisses me off.

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>>42604640
nah most back issues are because of spinal segment instability due to atrophy of local muscles and overuse of global stabilization muscles

Train your TRA and learn McKenzie to self-treat your pain and if that doesnt help then see a PT (Physical therapist)

t. DPT from earlier

>>42602289
https://www.youtube.com/watch?v=iIVg_KK_Uzs

I'm a Manlet. Tell me there's height gains and I'll start hanging right now

Is this some new kind of meme to trick newfags into and laugh at all these hanging DYEL-skellys at the gym?

>>42606997

Your compressed spine probably takes one inch of your height

>>42607293
I'll take it

>>42602150
>decompressing spine by activating back muscles
really makes ya think...

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>that feel when your entire back cracks doing pullups/lat pulldowns/this at the end of a squat or deadlift day

>>42602392
palms facing away from you