The horizontal bar is the most affordable sports equipment for most city dwellers. It can be found on almost every playground or installed independently even in a small apartment. Moreover, people with different physical fitness can exercise on it, since even a child can perform a classic hang on a horizontal bar.
During the day, the spine of an ordinary person experiences enormous stress, which leads to the development of serious diseases. Even at the initial stage, they cause unprecedented discomfort, which reduces the quality of life. Hanging on a horizontal bar makes it possible to get rid of many problems and helps the spine cope with the loads placed on it. But these are not the only advantages of the exercise.
Strengthening the muscle corset
A healthy spine is not only correct posture, but also a strong muscle corset. It helps the vertebrae maintain the vertical position of the body and relieves some of the load from them. But most people have weakened back muscles, and they cannot tone them due to lack of time or simple laziness. For many, due to illness, physical exercises that involve the back muscles are contraindicated, which further aggravates an already difficult situation.
Hanging on the horizontal bar in this case is the only correct solution. It forces the muscles to tense while simultaneously unloading the spine. With regular exercise, the back acquires a natural corset, which prevents the development of serious diseases and softens any stress.
Select a horizontal bar
Exercises on the horizontal bar for osteochondrosis
Many people are susceptible to such a disease as spinal osteochondrosis. This disease causes degeneration of the vertebrae, which often leads to restrictions in movement. If you have been diagnosed with this particular disease and you are going to play sports, then the list of exercises performed should be agreed upon with your doctor.
Among all sports equipment, the horizontal bar is especially popular. Exercises on it are simple and effective, but this does not mean that everyone can practice on the crossbar. For example, pull-ups should not be performed by people suffering from cervical osteochondrosis and obesity. If you break this rule, then such physical exercise can lead to migraines, dizziness and blurred vision. This once again emphasizes that consultation with a doctor before starting exercises on the horizontal bar is mandatory.
Benefits of Stretching
Almost all people with disorders of the musculoskeletal system know that exercises performed on the horizontal bar can be of great benefit. For example, a regular hang on a bar can alleviate your general condition, but the main thing is to do it in accordance with the established rules.
Stretch on the horizontal bar:
- Promotes blood flow to the affected areas of the spine;
- Saturates vital organs with oxygen;
- Reduces back pain;
- Makes the spine more flexible and mobile;
- Restores damaged tissue;
- Relieves muscle spasms;
- Reduces deformation to which the musculoskeletal system is susceptible.
If you, being a patient with osteochondrosis, decide to simply hang on the crossbar, you will get great relief, because the distance between the damaged vertebrae will increase and the intervertebral discs will straighten. In addition, regular exercise will restore flexibility to the spinal column and relieve pain. The only thing to remember is that the exercises must be performed in accordance with the recommendations of the attending physician.
How to do pull-ups correctly?
If you are diagnosed with cervical osteochondrosis, then the number of exercises that can be performed on the horizontal bar is limited to half-hanging. In this case, the main goal is to maximize the stretching of the affected vertebrae, so you should pull yourself up while keeping your legs bent. Other rules are:
- Hands should be shoulder-width apart and elbows extended;
- The most important thing is smoothness and softness of movements, so exclude any rocking;
- The body should be raised and lowered at the same time interval;
- During the lift, the chest should touch the horizontal bar;
- Full straightening of the arms at the elbows is mandatory.
As for full hanging, it should be abandoned for the reason that it puts increased stress on the spine. This can lead to the appearance of a hernia and accelerate degenerative processes.
Useful tips and some conclusions
If you are sick with osteochondrosis and are going to perform exercises on the horizontal bar, then remember the following:
- Before major physical activity, do a light warm-up;
- The duration of the lesson should not exceed 20 minutes;
- While hanging on the bar, do not turn your head;
- Avoid too fast and sudden movements;
- Avoid exercising on the horizontal bar if you are overweight;
- Full hangs are not recommended if you have back problems.
It is worth recalling once again that before starting, as well as at the time of increasing habitual physical activity, you must definitely consult with your doctor and follow the advice he gives.
In addition, do not forget that you can perform exercises on the horizontal bar with osteochondrosis only in cases when there is a period of remission, i.e. there is no pain. If you follow the specialist’s recommendations, you will not only make your spine stronger, but also increase the overall tone of the body. Author: K.M.N., Academician of the Russian Academy of Medical Sciences M.A. Bobyr
Let's neutralize the consequences of physical inactivity
The spine suffers both from heavy loads on it and from their absence. Due to the peculiarities of the lifestyle of city residents, most of them are sedentary at home, at work and on the road. This has a negative impact on the back, which responds with pain to any attempts to perform exercises or even walk. If there is such a problem, then the classic hang will help change the situation. In the first days, you can hang for a minimum amount of time, gradually increasing the duration of your stay on the horizontal bar. After just 2-3 weeks of regular exercise, pain in the spine will become a rare occurrence, and a pleasant addition to this will be a surge of vigor and good mood.
Content:
- The benefits of the crossbar for illness
- Contraindications to classes
- Rules for using the horizontal bar
A sedentary lifestyle has led to the fact that patients are increasingly being diagnosed with a disease such as osteochondrosis. It affects both elderly patients and young people who spend all day near the computer. For therapeutic and preventive purposes, experts recommend hanging on a horizontal bar for osteochondrosis, which helps get rid of unpleasant symptoms. With the help of special exercises, it is possible to have an effect on the spine, the effectiveness of which is similar to the best medications.
Hanging or half-hanging
When hanging, place your hands shoulder-width apart and use an overhand grip. The body should be as relaxed as possible and breathing should be deep. To prevent your body from swaying, cross your legs at the ankles. Keep your head straight, do not tilt it up or down, this can contribute to injuries to the cervical spine. If, when performing the exercise, you feel that the spinal ridge is stretching, then you have done everything correctly and the load from the back has been evenly distributed to the muscles. In addition to the beneficial effect on the back, with constant exercise, the hands and arm muscles will become stronger.
Hang for no more than 30 - 40 seconds and do at least 3 approaches.
If after several approaches there is no feeling of pain or discomfort, you can increase the effectiveness of this exercise by slowly rotating the body. This will stretch the intervertebral cartilage and increase its elasticity. Experts recommend hanging after heavy physical exertion or prolonged sedentary work. For the first few sessions on the horizontal bar, pull your knees to your stomach as you exhale and lower them as you inhale.
When doing this, the muscles will become toned by contracting and relaxing, while fixing the spine well. After completing the exercise, it is important to be able to descend correctly, because when jumping to the ground, the vertebrae colliding with each other can cause a pinched nerve or hernia.
However, the hang is used exclusively for preventive purposes and is not suitable for people already suffering from osteochondrosis, since significant pressure is exerted on the already deformed spinal disc, which in turn contributes to the formation of a hernia.
- Useful information: spinal traction for hernia and osteochondrosis
If you already have back problems, doctors recommend using the floor hang as it is safer. With your feet you can control the load your spine experiences. You need to come out of the semi-hang smoothly and gradually, first stand firmly with your feet on the ground and only then release your hands. With regular exercises of 3 - 4 minutes, improvements will not take long. Do not forget that before starting exercises, you must do a warm-up and warm up your muscles properly.
Experts recommend refraining from performing the exercises described above during periods of exacerbation of osteochondrosis, as well as for people suffering from excess weight.
Additional Methods
Treatment of back diseases must be carried out in combination with other effective means.
Massage
Treatment of back diseases with massage reduces the level or completely eliminates pain, metabolism in the area of the displaced disc increases, inflammatory reactions stop and the muscle corset improves. Tense muscles relax, and your mood and overall physical condition improve.
Back massage for osteochondrosis helps to identify the most affected areas and effectively affects them.
Swimming
Swimming is one of the most effective methods of physical activity for back problems. Scientists claim that after training in the pool, the spine of a person suffering from osteochondrosis is stretched and height increases by an average of 1 - 1.5 centimeters.
- We advise you to read: swimming for osteochondrosis.
The maximum effect of going to the pool is achieved when swimming on your back. You should not swim in open water bodies with strong currents, as this will only increase the load. Cold water can contribute to various types of exacerbations, so heated pools are the most suitable option.
Nutrition
To achieve results in the fight against the disease, it is very important to follow the principles of proper nutrition. You should eat small portions 5-6 times a day. Eating pickles and various types of smoked foods should be kept to a minimum. At least 30% of your diet should consist of protein-rich foods such as fish, poultry, eggs, beans and corn. A healthy spine requires sufficient amounts of calcium, magnesium, phosphorus, ascorbic acid, manganese and vitamins B, C and D.
Drug treatment is one of the most effective ways to influence the disease and is carried out strictly on the recommendation of the attending physician.
- We recommend reading: gymnastics with a stick for osteochondrosis
Treatment of osteochondrosis should be comprehensive, including gymnastics and special exercises. You can hang on a horizontal bar if you have osteochondrosis, however, it is not suitable for everyone and in some cases can be harmful. If the doctor recommends using a crossbar, it would be best to use a semi-hang, it’s safer.
Rules for performing hangs
As a preventive measure for sedentary work and at an early stage of osteochondrosis of the lumbar and thoracic regions, a full hang is done. If the disease begins to progress, only half-vis is recommended. Its main difference from the first option is the absence of lifting the legs off the ground.
When performing exercises, you must follow a number of rules:
- warm up your muscles with a warm-up (3-5 minutes);
- if the horizontal bar is high, use a step or a firmly standing stool;
- do not jump onto the bar; the grab must be done while standing.
How to properly use the bar in a full hang:
- Place your hands shoulder-width apart and grab the bar with a straight grip (fingers pointing away from you).
- Suspend and relax completely.
- Feet should not touch the surface.
- The head is motionless.
Hold in this state for 30 seconds and stand on a nearby support. Repeat the exercise 2 more times. When performing stretches, relax the thoracic and lumbar spine as much as possible.
Perform half-hangs with a fulcrum, relaxing your legs and allowing your torso to fall down, while keeping your limbs slightly bent. This position allows you to reduce the stretching force, avoid pain and effectively relieve stress on the spine.
On a note. After performing hanging and half-hanging exercises, you need to slowly descend from the horizontal bar. Find a foothold and slowly get to your feet. Jumping from the crossbar is not allowed.
How long do you need to hang for the exercise to be effective? The maximum effect is achieved gradually. Beginners need to start with minimal loads of 30 seconds in 2-3 approaches. Gradually, the traction time can be increased to 15 minutes. As the muscles strengthen and condition improves, exercises are supplemented with slow turns of the body, pulling the knees to the chest.
The Positive Effects of Stretching
Osteochondrosis is a disease in which uneven distances between the vertebrae occur in the cervical (or other) spine. The result is a curvature of the spine, accompanied by pain and discomfort.
A horizontal bar for osteochondrosis is useful, but only if the patient exercises correctly.
A specially selected set of exercises restores blood circulation in the spine, and therefore the supply of oxygen to vital organs. The spinal muscles are also strengthened, resulting in increased protection of the spine from injury and disease.
If you practice on the horizontal bars regularly and according to the rules, the result will not take long to arrive. The positive effect will be obvious:
- Pain in the cervical region will decrease.
- The elasticity of the spine as a whole will improve, it will become much more flexible.
- Damaged soft tissues of the back near the spine are rehabilitated.
- Salt deposits that appear in all joints during prolonged immobility and an inactive lifestyle will gradually and painlessly leave the body.
With cervical osteochondrosis, as with any other, it is necessary to exercise, otherwise the condition will only get worse. The deformation will begin to progress and increasingly pinch the vessels through which blood circulates. This means that less and less oxygen will reach the organs and tissues, the state of health will worsen, performance will decrease, frequent fatigue will appear, and endurance will decrease. Fainting is possible.
