John Peterson
10-28-2008, 01:30 PM
Hey Friends,
Sometime ago I sent an e-mail Daily Transformation blast that extolled the benefits of "hanging" (by your hands and not your neck, although that certainly would have a tendency to elongate and decompress at least part of the spine) to decompress the spine. And truly, just simply "hanging" is a great exercise. BUT, what if one is not yet strong enough to hang? Can we still decompress the spine? And specifically, what do I mean by decompressing the spine and why? Read on Kemo Sabe, and I'll show you.
Here's the deal. Regardless of who you are, the incessant downward pull of gravity alters your anatomy, your physiology, and your intellectual and emotional responses. Due to mankind's two legged stance the constant downward pull of gravity alters our inherited physical structure. This is why we are taller in the morning than we are at night (no joke, it's easy to prove) Most of the stress of gravity on us is borne by the intervertebral discs of our balancing spine. These are the 24 small pads of fibrous cartilage which are sandwiched between every pair of our 24 vertebrae. They are literally shock absorbers designed by God to give each of us maximum mobility against every strain and stress on our spinal column.
However, our intervertebral discs (also called spinal discs) degenerate with age, due to lack of necessary nutrients, abuse(squatting with heavy weights and heavy dead lifts), and disuse. This in turn results in shrinking of the spine. So much so, that some men have been known to lose up to three or four inches in height as a result. Along with height loss comes pain due to pinched nerves and other serious health complications. Knowing this, doesn't it make sense that a conscientious program of Spinal regeneration and corrective exercise that greatly alleviates the condition is a smart thing for every man of any age to do? You bet it does. In fact, the spinal exercises that I am presenting here in "Virility 10---A Man's Guide To Super Health, Extraordinary Strength, and Maximum Lifelong Virility" should be done by every man of any age with no exceptions every single day. As a result you will look younger, feel much taller and stronger, overcome disease more easily, and be far more fascinating to others that will be amazed by your lithe, perfectly sculpted physique. So now let's look at the single best spinal decompression exercise for all men of all ages. An exercise that was recommended by three Physical Culture greats. They included Frank Rudolph Young, Paul Bragg, and Charles Atlas.
"THE RESTING BACK ARCH"
"The Resting Back Arch" is the single best exercise for lifting pressure from your spinal nerves. This is how it is done:
THE POSITION TO ASSUME ( Lie on your back, arms at sides, legs straight, toes pointed downward)
1) Take a deep breath into your chest (not abdomen) and simultaneously bend your knees and flex them to your chest.
2) Clasp them with both arms as shown in illustration (2)
3) Exhale while clasping your knees so tightly with your arms that your hips rise several inches from the floor, bed, or exercise mat. (You will feel a strong pull all through the lower two thirds of your spine; as shown in illustration 3) Now, at the same time...
4) Raise your head slightly of the ground and stretch it away form your body ( Now, you will feel a strong pull all the way from your neck and the upper part of your back all the way to your coccyx... tailbone as shown in illustration 4) Hold for a slow count of seven then release legs and return to starting position.
FREQUENCY: One set each day for ten consecutive repetitions (I personally perform this exercise twice each day; morning and night).
What this exercise accomplishes:
1) By stretching the whole back and neck while placing the muscles in a state of Dynamic Tension, it widens the space between your vertebrae, where your inter-vertebral discs lie. This encourages regeneration of shrinking intervertebral discs and allows them to thicken once again.
2) It firms and flattens the muscles of the abdomen.
3) By firming the muscles of the waistline, it also squeezes your liver liver and spleen, massages your stomach, and forces fecal matter down your bowels, combating constipation.
4) It limbers your back in a safe and natural forward bending direction.
5) the nerves in your back will be relieved of much of the unnecessary compression of your packed down vertebrae and restore the circulation of both blood and NERVE FORCE to all vital organs to a point of youthfulness when practiced daily. You will look much younger, feel more vital and alive, be far more physically attractive , actually be much younger and stronger, and overcome disease more easily. Best of all it concentrates NERVE FORCE and allows you to function at a much higher level as it multiplies concentration power.
So there you have it friends, step one toward lifelong strength and virility.
---John Peterson
P.S. This is a short excerpt from my new book Virility 10 (which I have been working simultaneously with my Ultimate Push-Ups For The awesome Physique) A man's guide to Super Health, Extraordinary Strength, and Lifelong Virility
Sometime ago I sent an e-mail Daily Transformation blast that extolled the benefits of "hanging" (by your hands and not your neck, although that certainly would have a tendency to elongate and decompress at least part of the spine) to decompress the spine. And truly, just simply "hanging" is a great exercise. BUT, what if one is not yet strong enough to hang? Can we still decompress the spine? And specifically, what do I mean by decompressing the spine and why? Read on Kemo Sabe, and I'll show you.
Here's the deal. Regardless of who you are, the incessant downward pull of gravity alters your anatomy, your physiology, and your intellectual and emotional responses. Due to mankind's two legged stance the constant downward pull of gravity alters our inherited physical structure. This is why we are taller in the morning than we are at night (no joke, it's easy to prove) Most of the stress of gravity on us is borne by the intervertebral discs of our balancing spine. These are the 24 small pads of fibrous cartilage which are sandwiched between every pair of our 24 vertebrae. They are literally shock absorbers designed by God to give each of us maximum mobility against every strain and stress on our spinal column.
However, our intervertebral discs (also called spinal discs) degenerate with age, due to lack of necessary nutrients, abuse(squatting with heavy weights and heavy dead lifts), and disuse. This in turn results in shrinking of the spine. So much so, that some men have been known to lose up to three or four inches in height as a result. Along with height loss comes pain due to pinched nerves and other serious health complications. Knowing this, doesn't it make sense that a conscientious program of Spinal regeneration and corrective exercise that greatly alleviates the condition is a smart thing for every man of any age to do? You bet it does. In fact, the spinal exercises that I am presenting here in "Virility 10---A Man's Guide To Super Health, Extraordinary Strength, and Maximum Lifelong Virility" should be done by every man of any age with no exceptions every single day. As a result you will look younger, feel much taller and stronger, overcome disease more easily, and be far more fascinating to others that will be amazed by your lithe, perfectly sculpted physique. So now let's look at the single best spinal decompression exercise for all men of all ages. An exercise that was recommended by three Physical Culture greats. They included Frank Rudolph Young, Paul Bragg, and Charles Atlas.
"THE RESTING BACK ARCH"
"The Resting Back Arch" is the single best exercise for lifting pressure from your spinal nerves. This is how it is done:
THE POSITION TO ASSUME ( Lie on your back, arms at sides, legs straight, toes pointed downward)
1) Take a deep breath into your chest (not abdomen) and simultaneously bend your knees and flex them to your chest.
2) Clasp them with both arms as shown in illustration (2)
3) Exhale while clasping your knees so tightly with your arms that your hips rise several inches from the floor, bed, or exercise mat. (You will feel a strong pull all through the lower two thirds of your spine; as shown in illustration 3) Now, at the same time...
4) Raise your head slightly of the ground and stretch it away form your body ( Now, you will feel a strong pull all the way from your neck and the upper part of your back all the way to your coccyx... tailbone as shown in illustration 4) Hold for a slow count of seven then release legs and return to starting position.
FREQUENCY: One set each day for ten consecutive repetitions (I personally perform this exercise twice each day; morning and night).
What this exercise accomplishes:
1) By stretching the whole back and neck while placing the muscles in a state of Dynamic Tension, it widens the space between your vertebrae, where your inter-vertebral discs lie. This encourages regeneration of shrinking intervertebral discs and allows them to thicken once again.
2) It firms and flattens the muscles of the abdomen.
3) By firming the muscles of the waistline, it also squeezes your liver liver and spleen, massages your stomach, and forces fecal matter down your bowels, combating constipation.
4) It limbers your back in a safe and natural forward bending direction.
5) the nerves in your back will be relieved of much of the unnecessary compression of your packed down vertebrae and restore the circulation of both blood and NERVE FORCE to all vital organs to a point of youthfulness when practiced daily. You will look much younger, feel more vital and alive, be far more physically attractive , actually be much younger and stronger, and overcome disease more easily. Best of all it concentrates NERVE FORCE and allows you to function at a much higher level as it multiplies concentration power.
So there you have it friends, step one toward lifelong strength and virility.
---John Peterson
P.S. This is a short excerpt from my new book Virility 10 (which I have been working simultaneously with my Ultimate Push-Ups For The awesome Physique) A man's guide to Super Health, Extraordinary Strength, and Lifelong Virility