Tip The Best Back Stretch You ve Never Tried

Tip The Best Back Stretch You ve Never Tried

Tip: The Best Back Stretch You've Never Tried Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Best Back Stretch You ve Never Tried Heavy lifting is good Compressing your spine every day is not so good Here' s how to decompress feel better and keep adding plates by TJ Kuster July 29, 2020September 20, 2022 Tags Training After a while, doing the big compound lifts takes its toll on the back. Even if you have impeccable form, your back will still get compressed with repeated spinal loading. If you find yourself feeling beat up and in need of a great spine "opener," try out this banded spinal decompression stretch. You need two bands. One band should have one end tied to an anchor and the other end wrapped around your hips. The second band should have one end tied to another anchor and the other end hooked around the wrist bones. I recommend putting the band on the wrist bones instead of grabbing it with your hand because it'll be easier to relax into the stretch if your forearms don't get fatigued from holding the band. Here's where you should place the bands on your wrists: Note: I put a couple heavy kettlebells on the bench so it wouldn't slide forward. You can add small movements throughout this stretch to emphasize the area you want to focus on. If you feel your lats need more attention, rotate your core to feel the stretch run through the sides of the body. If you need some relief on your low back, move your hips from side to side and feel a gentle stretch running through your lower spinal erectors. Don't do this stretch before or during your heavy lifts. This will put you into a relaxed state which isn't exactly ideal if you need to crank up the intensity on heavy squats or deadlifts. Do this stretch after lifting. It could also be added as a recovery exercise on your off days for pain relief or mobility purposes. Between each vertebrae are intervertebral discs. These discs act as a cushion and shock absorber so that the vertebrae don't compress and grind on one another. With age or continued heavy spinal loading, these discs can potentially bulge causing pressure to be placed on the nerves in your spine. And that leads to a lot of pain. Since your intervertebral discs are cartilage, they don't contain a blood supply. This is why it could be beneficial for pain relief to "rehydrate" these discs with decompression from time to time. The banded decompression stretch works by placing a gentle stretch on your entire spine allowing fluid containing oxygen, water, and nutrients to refill the discs in your back. This essentially rehydrates your discs so that they can do a better job of cushioning your vertebrae. This stretch is very similar to the "downward facing dog" you'd perform in a yoga class, except that it uses bands to place slight distraction on the spine and shoulders. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Push-Ups for Real Strength You need to do more push-ups. And you need to start doing them right for once. Here's what you need to know. Bodybuilding, Powerlifting & Strength, Training Mike Robertson January 19 Training Tip Nail Your Upper Glutes Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation. Glutes, Legs, Tips, Training Nick Tumminello May 1 Training 40 Movements for Rapid Strength - Part 4 Many lifters and coaches grasp the big picture when they read about the movements I prescribe for strength development, but they often miss the finer points. I've written this "Toolbox" series to help these experienced lifters fill in the blanks. It'll also help newer lifters learn about some very effective exercises. Training Dave Tate April 5 Training Tip Mark Dugdale s Leg Day Finisher How do you finish off a tough leg day full of squats and deadlifts? Like this. Exercise Coaching, Tips Mark Dugdale March 22
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