Lawrence Braverman
Earlier this year, I wrote an article called Standing Beat Falling. This article preached the importance of leg strength to prevent falls and the benefits of two of his ancient exercise routines known as Zhan Zhuang and T’ai Chi. Yes, I fell, but I can get up.
I had a lot of trouble with my back. This is probably due to his early experience with the hard manual labor of commercial fishing. Lobster trap in my chest. He didn’t even think about carrying that weight and maintaining proper form.
For too long I suddenly have cramps in my back, sometimes just tying my shoes, I can barely move, and I either manage to get to bed or, if that’s not possible, my back finally releases. Long, bare floors.
Learning tai chi stabilized my back and the cramps subsided, but I still had a bit of trouble getting up from my chair, even after spending hours sitting. So really? again?
There is a pull-up bar in the doorway between the living room and bedroom. This is a pressure mounted bar mounted at a suitable height (approximately 11 inches above head). Twist the ends in different directions to lengthen the bar (or shorten it if you want to bring it down). Firmly fasten. There are also bars that can be screwed into doorways, but this bar has not slipped yet, so I decided not to go that route.can find here(It costs about $25.)
My bars are positioned in such a way that I can easily stretch my arms around them. Too low a bar is not optimal.
For a while, I had a dead hang: I pulled myself off the ground in a pull-up, put my fingers up on the bar, palms facing away, and just hung.
Having suffered from tennis elbow and golfer’s elbow many times before, I was worried about loosening the elbow joint and further damage, so I found and fixed some issues with this method. Once, while hanging completely off the ground for almost a minute, I experienced a strong burning sensation from my little finger to my elbow. I suspect this has something to do with nerves. So I made a simple change. I think this is a real improvement.
Now my feet are hanging off the ground. They are in front of me, as if I were sitting. Sometimes only the toes touch the ground, sometimes half the foot. It depends on how strong I feel (I’m 72 he is). Your hips are completely relaxed while hanging. After 10 or 20 seconds she may even feel or hear a pop. Gravity does all the work of stretching and stretching. Sitting too much creates space in your contracted lower back, which can eventually weaken your lower back.
This hang feels great, but I’m not just hanging like the side of a beef! , is only about half an inch. The goal is to put that stress directly on your muscles, not your connective tissue. Makes it easier to open the jar.
important: i am not a doctorI’m only talking about things that work for meBut there is an orthopedic surgeon, Dr. John M. Kirsch, who recommends hanging. Shoulder stiffness?Solution and prevention. The preface warns against conditions such as dislocated shoulders and osteoporosis that prevent you from hanging. But without leaving the ground entirely, my method of letting the user decide how much work to do for the day is the erector spinae muscles that support my lower back, back, spine, arms, and even my chest.
