Beyond-Brawn-2nd-Edition

BEYOND BRAWN
ports because they are crutches that can mask serious joint problems. e
ones I use are sufficiently loose that they slip down when I walk, but stay in
position for a set of squats. If I do not use the loose supports I experience a
slight ache in my knees for a couple of days after training. e reason why
the supports help probably lies in the temperature increase around my knees
caused by the fabric.
Inversion therapy
18.78 Gravity in general, and the stress of heavy exercise in particular, compress
the joints of the spine, and the muscles and soft tissue of the back as a whole,
but especially of the lower back. is is at the root of many back problems. But
with the appropriate therapy this compression can be relieved, leading to a
healthier and more injury-resistant lower back.
18.79 One of the simplest measures for taking care of the lower back is to take
pressure off the lumbar spine. Not only is this inversion therapy a preventative
measure, it can help during rehabilitation following injury.
18.80 I only started using inversion therapy on a regular basis in 1997. Before that
I used it only occasionally, using makeshift equipment. Once I got a proper
setup that made inversion very easy to perform, I used it regularly. It has
greatly helped me to maintain a healthy back free of injuries. Used properly,
inversion therapy is an invaluable aid for maintaining a strong and healthy
lower back—for everyone in general, but especially for people who lift
weights.
18.81 Inversion therapy can be done using a back extension unit. Get in position
ready to perform a back extension, but just stay with your torso hanging
vertically. Do not twist, or take any action to exaggerate the decompression.
18.82 Alternatively there are several pieces of “anti-gravity” equipment commercially
available for inversion therapy. I use “e Back Revolution®” unit
myself. It was relatively economical, but safe, practical and very effective.
18.83 Without a back extension or “anti-gravity” unit you can use a home setup,
with help from an assistant. Lie face down on a bench or any piece of furniture
that is high enough for you to invert your torso without your head
hitting the floor. Place a folded towel under your hips and shuffle forward
until your entire torso is inverted, akin to if you were getting in position
to perform a back extension. Take your weight on your hands on the floor
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