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Patients often ask: “There is a herniated disc, sciatica, I heard that the monkey bar hanging is very good?" In fact, the most important thing is to receive treatment to relieve pain, so that the herniated disc is stabilized and then hang the monkey bar (or pull the monkey bar) for rehabilitation. The monkey bar hanging need skill, and if you do it wrong, it will injury yourself and make the muscles more tense. Today I will teach you how to do monkey bar hanging.
The monkey bar can relaxes the shoulders, lower back, and relieves pressure between the spine. The action seems simple, and if you pay more attention to the skills when hanging, the effect can be more effective.
Hanging monkey bar need skills to avoid lower back injury:
The height of the monkey bar
The height of the monkey bar is very important, when standing on the ground, both hands must touch the monkey bar, in addition to a sense of security and convenience up and down, it will not be so easy to strain the muscle. Touching the ground with the legs can prevent the body from swinging, because if the legs leave the ground, the body will inevitably shake slightly, and we will instinctively apply force to fix the body, and the effect will be reduced.
Position of grasping the single rod with both hands does not need to hold tight on the rod so hard, as long as the body is stable and not falling.
Backhand pulling the monkey bar
The palm of the hand facing outward is the forehand, and turning the palm of the hand towards yourself is the backhand. Because we often do pronation with both hands, when we also do pronation when we grab the monkey bar with our forehand, the muscles are used to move forward, so doing monkey bar movement with the backhand open the shoulders up to reduce the pressure in the chest, but also relax the muscles of the pectoralis major muscles. When grabbing the monkey bar with your backhand, do not distance your arms too far, otherwise it is not easy to exert force. During the exercise, you can find a suitable angle and try slowly, eventually move the distance until your arms are next to your ears.
Remind the reader that if the monkey bar height is too high, it will be difficult to grasp it with both hands, and it is easy to strain the shoulder or injury the lower back. Therefore, the height of the monkey bar should be appropriate, and you may wish to do some shoulder warm-up movements before monkey bar hanging, turn your shoulders, counterclockwise and clockwise to relax shoulder before hanging.
