STRETCHING EXERCISE
Watch a short tutorial on how to stretch your back muscles by hanging from a pull-up bar. Remember to consult with our Trainer before starting the exercises.
Benefits of this powerful exercise include spinal decompression leading to temporary height increase, improved nourishment of intervertebral discs preventing discopathies and lower back pain. It also helps relax back muscles tightened from sitting all day, prevents or reduces shoulder joint pain while increasing its stability, and enhances grip strength. Stretching muscle groups like the chest and latissimus dorsi can improve posture.
How Long to Hang:
1. Start with short sessions lasting 10-20 seconds.
2. Gradually increase hanging time, aiming for 1-2 minutes per session.
3. Eventually, introduce 4 sets of 10-20 seconds each.
4. Take breaks between sets to allow muscles to fully recover before the next hang.
STRENGTHENING EXERCISES
Step by Step, to Great Results. Correct walking strengthens postural muscles such as the abdominal, back, and gluteal muscles, helping maintain proper posture and spinal stability. It improves blood circulation, promoting better oxygenation and nourishment of tissues, and also reduces muscle tension, which can decrease back pain. Additionally, regular walks increase the flexibility of joints and muscles, which is crucial for spine health.
Regular walking can also reduce insomnia, minimize memory problems, and as you age, decrease the risk of stroke and heart disease. Want to live longer? Incorporate regular walks!
How Often to Walk?
Start with short daily walks lasting 15 minutes.
Gradually increase walks up to a maximum of 60 minutes.
Consistency is key.
What to Avoid?
Slouching or leaning backwards.
Looking down.
Taking steps that are too short or too long.
Pushing off from your heel.
Turning your feet too far inward or outward.
Thank you for your activity in DuoLife store, which allow us to develop our Club and create new training programs.