Taboos of hanging on the horizontal bar with lumbar protrusion

The horizontal bar is a relatively active way of fitness. As long as the amount of exercise is appropriate, it has a positive effect on physical health. People with different physical conditions have different amounts of exercise on the horizontal bar. For example, for people with lumbar protrusion, what are the taboos of hanging on the horizontal bar with lumbar protrusion, and what should be paid attention to? The following article will specifically talk about the issues that everyone is concerned about. I hope everyone has a certain understanding of doing horizontal bars with lumbar protrusion!

To adjust the spine and strengthen the vertebrae, you should only do it once or twice a day, staying for five to thirty seconds each time, depending on your physical condition. After hanging on the horizontal bar, you should not jump down directly to avoid gravity pressing on the spine from the heels.

Instead, it causes spinal injury. It is best to prepare a step stool where your toes can be stretched to make it easier to get on and off. For the elderly and those who are prone to dislocation, it is safer if someone watches over them.

We know that lumbar herniation is actually caused by the rupture of the annulus fibrosus of the intervertebral disc and the protrusion of the nucleus pulposus tissue from the rupture. Therefore, stretching the spine will help it retract. Of course, many times the pain is caused by inflammation of the nerve roots. Stretching the spine is necessary no matter what. Then the static horizontal bar hanging is to stretch the spine. Many people say that this method is beneficial to the recovery of people with lumbar disc herniation. In fact, it is not the most beneficial, because when you clench your hands and hang completely off the ground, you are restricted and need to use your hip flexor muscles to maintain. But if your toes are on the ground at this time, you will feel relaxed and your pelvis will move downward. At this time, the spine will be fully relaxed and lengthened. This will create more space between the vertebrae.

It’s actually very simple. Just keep your toes on the ground while hanging on the horizontal bar. This is the best way to relax the spine. Of course, the height of the horizontal bar must be appropriate, especially if it is too high, it will be impossible to do it. In addition to extending the spine, necessary lower back muscle strengthening training is also needed, such as the often-mentioned little swallow. Or the following movements (the prerequisite is to keep your feet together, do not let your lower body (including your hips) leave the ground during training, lift your upper body as much as possible, hold for 15 to 20 seconds before putting it down), etc.