Why Exercise Using Bar Hang or Dead Hang?

Because It’s The Most Underrated Exercise For Lower Back Pain…

TIP: If you struggle to hang on a chin-up bar this isn’t for you…

Have you given your body a nice stretch?

Especially around your arms and shoulders…

It reduces muscle soreness and releases accumulated tension.

Hanging movements support reflex stabilization.

This is crucial to healthy and injury-free shoulders.

People rarely train the overhead arm position…

So bar hang exercise is unique for both strength and range of motion.

This bar hang exercise can help to target abdominal muscles as well.

Great for stability, strength, improving compound pulling exercises.

The bar hang or dead hang strengthens these muscle groups:

  • upper and lower back
  • shoulders
  • arms
  • abdominal, core
  • forearms
  • hand and wrist flexors

Why use a chin-up bar to stretch your spine?

Bar hang-ups are great for spinal decompression…

How does spinal decompression work?

Spinal decompression works to reduce pressure on joints and nerves.

This helps by increasing space between vertebrae and nerves.

By pulling in opposite direction of gravity…

The stretch increases blood flow between space and decreases pressure.

And this is how you can help alleviate your back pain and/or symptoms.

Bar hang-ups…

Basically all you need is a pull-up or chin-up bar.

Hanging from a bar to decompress spine and alleviate pain…

1) Only use a bar which is safe and sturdy

2) Reach up and grab bar, allow your body to hang

3) Get comfortable and slowly increase load, keep your arms straight. 

And squeeze shoulder blades together for stability.

You’ll feel your body weight by “hanging” and relaxing your muscles.

4) Hold for 10-30 seconds depending on your comfort levels

5) Let go of the bar and place your feet firmly on the ground

6) Take a one minute break and repeat 2-5 times

7) This exercise can be repeated 2-3 times per day

What muscles do bar hang work?

A straight-arm hang works your hand and wrist flexors.

And (brachioradialis, extensor carpi radialis muscles)

Your forearms and deltoid muscles in shoulders.

And specifically targets muscles to improve grip.

Grip is essential in many exercises, including pull-ups.

You can vary your grip to target other muscle groups…

Different hand variations; wide, narrow, overhand, underhand grip.

Also give one-handed hangs a shot to help stretch your shoulders.

What if you are very comfortable hanging with both hands?

Try one hand at one time to increase your grip strength.

Use this bar hanging stretch as a segue before doing pull-ups.

This bodyweight exercise works entire back, shoulders, arms and abs.

Including decompressing lower back to relieve pain.

Let’s face it, you’re working and doing day-to-day activities…

The vertebrae of your spine gets loaded, twisted and compressed.

This often results in micro-tear of muscles.

And it can result in inflammation, irritating back pain and stiffness.

While inversion machine or gravity boots can be expensive.

Both options offer some relief for stretching your spine.

For most people, it might not the best solution.

The reason why is the lack of flexibility.

You also need strong abdominals to get into inverted position.

Dead hang is another option…

Start by positioning yourself underneath center of a pull-up bar.

Reach up, grip bar with both hands, palms facing away from you.

Use a pull-up or chin-up bar at the gym or home.

The basics is all you need as this does the trick.

Stretching the vertebrae using a chin-up bar…

Sounds pretty simple, right?

Actually it is a proven form of spinal decompression.

And the explaination isn’t complicated either.

Look, it doesn’t get any simplier than this.

I mean hanging from a bar…

Stretching for a few minutes at a time isn’t rocket science!

Want a quick effective stretch before your workout routine?

Especially if your training includes any weight loaded exercises.

For example:

Back intensive exercises like squat, t-bar row, bent-over row, deadlift.

Consult a doctor if new to exercise or have been inactive for a long time.

And if any existing injury or back pain make sure to get medical advice.

Step 1: Grasp the chin-up bar with both hands.

Simply use either an overhand or underhand grip.

Place your hands slightly wider than shoulder-width apart.

If you’re unable to do pull-ups, use a sturdy stool to reach bar.

Step 2: Bend knees so feet can stabilize and don’t touch floor.

Cross your feet at ankles if it helps.

(May assist you in holding your legs together).

Allow your body to totally relax and hang…

(Breathe slowly, controlled, steadily and deeply).

The key is feel your body and relax completely…

Until you feel tension draining from head to toe.

Step 3: Hang for as long as you comfortably can…

Or until you feel a loosening of tension in your spine.

Back exercise stretch for vertebrae from thoracic to lumbar…

And loosens the shoulder joint and muscles as well.

If done properly, you should feel almost instant relief.

You’ll feel a release of tension from upper and lower back.

As well as shoulders at the end of stretch.

Give yourself time with regular practice to reap rewards…

That way you’ll be able to hang longer on the bar each time.

Set a goal of 10 seconds on day one.

And over time, gradually increase stretching/hanging time to 2-3 minutes.

Aim for 2-3 minutes as this is an approximate guide for 1 month progress.

Bar hang up using overhead rings…

Overhead rings aren’t as stable as a bar.

So this means an additional challenge.

Use a step or bench to easily reach the overhead rings.

Grip one ring with each hand as you step off the bench to hang.

You can lift your legs so your knees are bent…

Depending on how high the rings are.

Keep your arms straight as you hang.

Hang on to rings for 10 to 30 seconds.

Work up to 3 sets…

P.S. This type of back exercise works for spinal decompression.

And helps give relief of shoulders and lower back pain.

However, it is very important to note this back exercise is just a guide.

And you should consult a healthcare professional before commencing.

Exercise can increase pain level, please make sure this is suitable for you.

6 Super Body Weight Workout Exercises

A lot of people find going to a gym or exercise class as uncomfortable or inconvenient…

They want to stay in shape with a consistent exercise…

But don’t know where to start.

If you feel confused or are struggling, don’t worry you’re not alone…

Getting fit and staying in shape is totally doable from your own home.

Here are 6 super easy body weight exercises to get you started.

And they cost absolutely nothing and require no equipment.

The key to getting results is consistency and commitment.

Make time in your weekly schedule to do these exercises without fail.

And the results you want are within your reach.

  1. Standing Pushups

This pushup exercise with a twist strengthens the abs, arms and back muscles.

  • Start by placing your hands on the back of a sturdy sofa or countertop, leaning forward in a plank position with your arms straight.
  • Place your legs shoulder-width apart and lift your heels off the ground.
  • Bend your elbows and begin to do pushups, keeping your chest parallel to the floor.
  • Do 10-12 pushups
  1. Sumo squats

This is a challenging exercise but it’s one of the best for strengthening and toning the glutes and legs.

  • Stand in front of a chair with your legs apart wide than your hips and the toes turned outwards.
  • With your weight balanced on your heels and toes, bend your knees so that your hips are at the level of the chair.
  • Don’t hold the position but quickly straighten up, shifting your weight to the balls of your feet, with your arms raised above your head.
  • Repeat 20 times.
  1. Core Crunches

This is another great exercise for strengthening the upper body.

  • Lie down on the floor with a pillow under your hips and hands crossed behind your head.
  • Keeping your legs straight, lift them towards the ceiling then bend them as far back towards your head as you can.
  • Tighten your abs as you do this.
  • Lower your legs to the starting position.
  • Repeat 20 times.
  1. Diagonal body twist

This is a great workout for major muscles including the glutes.

  • Stand with your heels together and your toes turned out.
  • Lift your heels slightly off the ground, shifting your weight to the toes. Bend your knees and keep your arms at your sides.
  • Cross your right arm to the left in a diagonal and twist your upper body towards the left.
  • Return to the starting position and repeat with the left arm.
  • Repeat 20 times.
  1. Balancing

A great exercise for toning hamstrings, quads and glutes.

  • Stand sideways next to a countertop or a sturdy sofa with your left hand on it and your feet wide open.
  • Keep your right elbow next to your right hip.
  • Bend your knees and hold for a second.
  • Straighten the left leg while lifting the right arm and stretch it out behind you.
  • At the same time, bring your right arm across your body with the palm facing downwards.
  • Return to the starting position.
  • Repeat 15 times then switch to the other side.
  1. Triceps table-lifts

This is great for toning the triceps and strengthening the upper body.

  • Sit facing a sturdy chair or table.
  • You should be far enough so that your arms are fully stretched out with palms face down on the surface of the table or chair.
  • Push against the surface and raise your legs, balancing on your toes.
  • Walk forward in small steps until you reach the edge of the table.
  • Repeat 20 times.

Conclusion…

The above 6 body weight exercises, if done regularly are enough to keep you strong, toned and fit.

Be sure to increase the number of reps every week or so to keep your body challenged and to avoid reaching a plateau.

You can add more exercises as you progress, such as cardio and weight lifting for a more varied and comprehensive workout.

However, these 6 super simple bodyweight exercises alone will help you get fit and stay fit.

No equipment, no costs whatsoever.

And all in the privacy of your home,

Some would say it’s a win-win situation!

Medicinal Herbs Immune Booster

“Medicinal Herbs: How to Get The Most Powerful Immune Boosting Herbs To Help You Bounce Back…”

Lets face it, stress has got you down right?…

These days of overwhelm and confusion, it’s not your fault.

And it’s probably taking its toll, stressing out a lot of other people…

Totally, got it, I actually do hear you…

Lots of people have asked what tools do you need to bounce back easily…

Want to know how to ‘train’ your immune system to be more robust!

Well, most of us are feeling like the world is changing fast and forever.

The consensus is based on fear, lies, misinformation and conformity.

But it probably has been that way for lots of people for a long time, right?

It’s no secret the media and authorities leverage sensationalism…

They know how to shock and get our irrational emotions on overdrive.

Because when we become fearful or overly emotional…

It’s usually at the expense of our logic would you agree?

We don’t think clearly or with certainty when we’re afraid.

Irrational behaviour leads to regrettable decisions (no surprise either)…

Well, you can or preferably don’t have to believe it for one single second.

You see, your mind is incredible…

And there are literally unlimited opportunities.

Regardless of what’s happening in the world today…

You have opportunity to grow, but its how you position yourself.

And the proof is in the pudding (nothing like millions of years of evolution).

Yes, real proof which proves the backbone and true value of herbs…

Herbs are packed with natures most powerful ingredients.

Listen, have you ever heard of ginger?

OK. What about turmeric?

Here’s a ridiculously easy way to make immune booster juice…

Want to support your immune system the all natural way?

There are many different variations immune boosting recipes.

This recipe uses fresh turmeric root, ginger, citrus…

And a little honey with cinnamon to seal the deal.

Medicinal Herbs Ingredients Booster list:

  • 1 cup fresh turmeric roots
  • 1 cup fresh ginger roots
  • 8 cups of water
  • 4 whole limes juiced
  • 1/3 teaspoon of black pepper
  • 1 teaspoon of baking soda
  • 1 teaspoon of honey
  • 1 teaspoon of cinnamon

Instructions:

  1. Add ginger and turmeric to blender
  2. Add 2 cups of water and blend for 1 minute
  3. You can do this in small batches to not overheat blender
  4. Add ingredients together into saucepan
  5. Pure the 6 remaining cups of water
  6. Allow to simmer for 15 – 20 mins
  7. Let mixture cool
  8. Strain mixture
  9. Add honey, lime juice, baking soda, cinnamon, pepper
  10. Store in fridge to help it fuse and settle
  11. The black pepper increases curcumin absorption in body… 

Curcumin is a bright yellow chemical produced by Curcuma longa plants.

It’s the principal curcuminoid of turmeric and ginger family, (Zingiberaceae).

Did you know…

The liver is the most important detoxifying organ in your body.

When the liver can’t effectively neutralise and dispose of toxins…

These toxins accumulate in the body.

Two essential nutrients for healthy liver function…

Milk thistle and glutathione.

Click here for Powerful Herbs To Use for Natural Medicine and Healing…

medicinal herbs

The power of medicinal herbs unleashed

Herbs provide a superior line of defence against free radicals.

And offer extra support for your immune system.

Here’s why?

You see, because over millions of years…

All plants have developed antioxidant defences to protect themselves.

These come from insects, animals and various environmental stressors.

And that’s especially true of herbs, many are still cultivated in the wild.

Where they’ve been able to retain natural high levels of antioxidants.

Including other beneficial compounds….

Do you know health benefits from some of the most popular herbs and spices:

  • Rosemary and basil are anti-inflammatory
  • Cumin, turmeric, and sage fight dementia
  • Cayenne, coriander and cinnamon help to regulate insulin and burn fat
  • Lemon grass, nutmeg, bay leaves and saffron have a calming effect
  • Turmeric is fights cancer and helps prevent Alzheimer’s disease
  • Oregano is anti-fungal and antibacterial
  • Garlic, mustard seed and chicory are excellent for the heart
  • Basil and thyme help your skin become softer and smoother
  • Turmeric, garlic, basil, cinnamon, thyme, saffron, garlic, ginger, boost immune system
  • Coriander, rosemary, cayenne, allspice, black pepper, get rid of depression…

The list of herbs / spices goes on and on…click here to learn more!

They are specifically cultivated for potency and not just for taste.

Antioxidants and immune supporting herbs…

While many different herbs could be on this list.

The five above provide potent and broad benefits.

Not only in terms of their antioxidant power…

Also in overall ability to support your immune system, health and well-being.

Stay strong by keeping your immune system strong…

Check this out of you’re interested in immune boosters for covid-19

Medicinal Herbs