Is it possible to do pull-ups on the horizontal bar every day, or at least hang?

The horizontal bar is the most affordable sports equipment for most city dwellers. It can be found on almost every playground or installed independently even in a small apartment. Moreover, people with different physical fitness can exercise on it, since even a child can perform a classic hang on a horizontal bar.

During the day, the spine of an ordinary person experiences enormous stress, which leads to the development of serious diseases. Even at the initial stage, they cause unprecedented discomfort, which reduces the quality of life. Hanging on a horizontal bar makes it possible to get rid of many problems and helps the spine cope with the loads placed on it. But these are not the only advantages of the exercise.

Benefits of the horizontal bar for the spine

Physiotherapy exercises for diseases of the spine often include exercises on the horizontal bar as part of a set of exercises.

Hanging and other elements of exercises on the horizontal bar suggest an improvement in the condition of the spine and bring tangible benefits to the spinal column:

• strengthen the muscular corset of the spine;
• help improve posture;
• normalize blood circulation in the vertebrae;
• relieve stress from intervertebral discs;
• eliminate current or systematically occurring back pain;
• restore normal blood supply to the spinal structures with blood vessels;
• improve back flexibility, stabilize the correct position of the vertebrae.

Pay attention to how the back muscles are activated when doing pull-ups on the horizontal bar.

With systematic exercise on the horizontal bar, the flexibility of the back increases , pain is eliminated, and the mobility of the vertebrae is maximized. Daily stretching of the intervertebral spaces allows you to improve the general condition of the spine, strengthen the muscles and normalize the blood supply to the vertebrae.

In addition to treatment, exercises on the horizontal bar are useful as a preventive measure for diseases of the spinal column , especially if your lifestyle is predominantly sedentary. With inactivity, the risk of developing pathological processes is much higher, so systematic exercises on the horizontal bar can help maintain a healthy back.

Let's neutralize the consequences of physical inactivity

The spine suffers both from heavy loads on it and from their absence. Due to the peculiarities of the lifestyle of city residents, most of them are sedentary at home, at work and on the road. This has a negative impact on the back, which responds with pain to any attempts to perform exercises or even walk. If there is such a problem, then the classic hang will help change the situation. In the first days, you can hang for a minimum amount of time, gradually increasing the duration of your stay on the horizontal bar. After just 2-3 weeks of regular exercise, pain in the spine will become a rare occurrence, and a pleasant addition to this will be a surge of vigor and good mood.

For what diseases of the spine can you exercise on the horizontal bar?

In order to prevent the health of the spine and treat pathologies of the spinal column, exercises on the horizontal bar can be practiced in the absence of contraindications.

Diseases for which exercises on the horizontal bar are prescribed are most often associated with the destructive development of the vertebrae:

• osteochondrosis (lumbar or thoracic). Systematic stretching of the intervertebral spaces helps to normalize blood circulation in the cartilage and disc structures, as well as relax the paravertebral muscle fibers. By increasing the interdisk space, the possibility of pinching of blood vessels and nerve endings is prevented;
• kyphosis _ Involves hanging on a bar to stretch and align the spine. With kyphosis, reverse grip on the tunic is contraindicated, but with proper and constant exercise, the spine can gradually align;
• lordosis . Correction of curvature is possible with regular hanging on the horizontal bar and other additional exercises;
• ischemia of intervertebral discs . Stretching, swinging with a small amplitude and hanging on the horizontal bar helps to align the location of disc structures and vertebrae, due to which compression of nerve fibers and blood vessels is eliminated, and the condition of the intervertebral discs improves.

Exercises on the horizontal bar for the treatment of specific diseases, the intensity and nature of the exercises should be determined by a qualified specialist in accordance with the stage of the disease. Most often, physical therapy is an addition to the complex treatment of diseases of the spinal column.

Video: “Pull-up bar for osteochondrosis”

What muscles work

This exercise is static. When performing a hang, many muscles are used, namely:

• Pectoral muscles.
• Back muscles.
• Abdominal muscles.
• Biceps.
• Muscles of the forearm and hands.
• Deltoid muscles.

For what diseases is it prohibited to exercise on the horizontal bar and why?

Did you know that...

Next fact

Exercising on the horizontal bar is strictly contraindicated due to certain diseases. Although for the prevention of the same diseases, for example, scoliosis, exercises performed on the horizontal bar can prevent the occurrence of spinal curvature. Therefore, before practicing on the crossbar, you should conduct a full diagnosis of the condition of the spine.

Diseases of the spine for which you cannot exercise on the horizontal bar are::

• scoliosis , the stage of development of which is greater than the first. In the early stages of curvature of the spinal column, exercise on the horizontal bar can help strengthen muscles and straighten the spine. However, you should exercise carefully, without stretching your back muscles. This is only possible under the supervision of a specialist. If scoliosis causes deformation of the ribs and internal organs, and also contributes to pinched nerve endings, then exercise on the horizontal bar in this case is strictly contraindicated;

In case of scoliosis, the degree of which exceeds the first, pull-ups and hanging on the horizontal bar are contraindicated

• osteochondrosis of the cervical spine . With osteochondrosis, the load on the cervical spine increases when the body is in a hanging position on the horizontal bar, so exercising on the bar can affect the degree of pinching of the nerve endings. In this case, the vessels leading to the brain can be seriously pinched;
• intervertebral hernia . Any size of hernia is an obstacle to exercising on the horizontal bar. When hanging and other elements of exercises on the bar, there is a high probability of displacement of the vertebrae, so the probability of pinching the spinal canal is quite high.

Traditional medicine is against exercising on the horizontal bar if there is a herniated disc or osteochondrosis of the cervical spine

In addition to spinal diseases, it is contraindicated to exercise on the horizontal bar in the following cases::

• when spraining the ligaments of the hand, when stretching the muscles of the arms;
• with heart failure;
• in inflammatory processes, in pathologies of internal organs;
• for obesity.

It is also contraindicated to exercise on the crossbar if there is a congenital anomaly or if there is protrusion of the vertebrae. Any exercise must be approved by a doctor.

Video: “Is it possible to hang on a horizontal bar if you have a herniated disc?”

Pay attention to these articles:

• You can learn about how to properly practice swimming to benefit your spine here
• The benefits of Pilates for the back and the whole body in general
• You can get acquainted with asanas for strengthening the back at this link
• You can read about exercises to strengthen the back in children here
• To learn how to exercise with a fitness ball, go here
• How important is stretching the back and spine, and how to do it?
• The effectiveness of exercises with an expander for strengthening the back is described on the page
• A list of exercise machines that can be used to train your back can be found at this link

Scientific view

Why is a healthy spine so important? Because it is the repository of the spinal cord, without which neither the skeletal and muscular systems nor the main vital organs could function. He is the core control center of our body. Even the slightest damage can have catastrophic effects on the functioning of the body. Fortunately, because of its critical importance to health and survival, the spinal cord has been well protected by evolution. Its safety depends on the integrity of the spinal column. And it, in turn, largely depends on the health of the network of ligaments and muscles that support it. Once the spinal column has formed, the best way to protect your spinal cord and keep it healthy is to keep your back muscles strong. Thus, you additionally take care of good posture, which ensures proper blood circulation and transmission of nervous energy, reducing the load on the internal organs. Therefore, a healthy spine is a healthy body as a whole!

Exercises on the horizontal bar that are good for the spine

The set of exercises that should be performed for the health of the spine must correspond to the possible load, the physiological state of the spine, physical fitness, as well as the severity of the symptoms of the disease.

It is useful to perform exercises on the horizontal bar with a healthy spine in order to strengthen the muscular frame of the back, stretch the intervertebral space, thereby improving blood circulation along the spine, improving posture and preventing spinal diseases.

The most common and useful exercises on the horizontal bar are:

• hanging on the bar upside down . The exercise is not difficult: you should clasp the crossbar or rings with your knees on which you can hang and, spreading your arms to the sides, hang motionless for a while. Using a load in this case involves increasing the stretching of the back, helps strengthen the muscles, and it is possible to use outside help;
• hanging on the horizontal bar while grabbing the crossbar . A regular hang involves directly grabbing a bar and hanging motionless on it. The time for performing the exercise gradually increases. Hanging twists can be used to strengthen arm ligaments or improve blood flow to the lumbar spine;
• pull-up on the horizontal bar . The degree of load in this case is determined by the width of the grip: the wider it is, the more difficult it is to perform the exercise. You should perform pull-ups as many times as you have physical fitness. Gradually the number of pull-ups should be increased.

Correct pull-up technique

When performing exercises on the horizontal bar, you should not make jerks or sudden movements, you should not quickly jump off the bar after completing the exercise, and you should not perform exercises that lead to an increase in pain. Additional loads should not be used for back pathologies, and exercises for spinal diseases should be performed under the constant supervision of a specialist. .

Preventive exercises are aimed at eliminating fatigue of the back muscles, as well as strengthening them.

Insert into place

But what if the back is really torn? First, everything needs to be returned to its place
. It is better if a good chiropractor does this, but sometimes you can do it yourself. How were ways to deal with a broken back discovered? Oddly enough, this was facilitated by the Inquisition’s sophisticated methods of torture. Inquisitors stretched out those suspected of witchcraft, trying to inflict pain on the tortured person and force him to confess to all his sins. However, sometimes after such torture the “sorcerer” felt relief from his chronic pain. However, nowadays you can do without a torture table - there are more advanced means.

Features of the influence of various sports on the gastrointestinal tract

Summary . Every person who is intensely involved in sports has at least once encountered problems with the gastrointestinal tract during competitions or training. The physical condition of an athlete is one of the key factors in achieving their goals, and somatic disorders can interfere with obtaining the desired results. When studying gastrointestinal symptoms in athletes, three groups of causes for their occurrence were identified: physiological, mechanical and associated with nutrition. Timely identification and correction of disorders that arise during physical activity ensure an increase in the quality of life of athletes and the maintenance of high results. The rapid growth in the number of people actively involved in sports in recent years has led to the fact that the function of medical supervision and provision of recommendations on rational nutrition when playing sports is becoming part of the work of primary care doctors, as a result of which it becomes important to study the characteristics of the influence of intense physical activity on organs and systems. The review article presents data on the etiology and mechanisms of the formation of gastrointestinal symptoms in athletes during training and discusses recommendations for preventing their occurrence.

Sport is a part of many people's lives. Every athlete dreams of achieving high results, but various difficulties may arise on the way to them. Factors that can negatively impact an athlete's performance include problems related to the gastrointestinal (GI) tract. Gastrointestinal symptoms are especially common among marathon runners, triathletes and long-distance cyclists. According to statistics, 30-90% of marathon and ultramarathon runners experience intestinal problems. It is worth noting that the nature of abdominal symptoms varies from mild to severe. In many cases, this affects the athlete’s performance and can lead to withdrawal from the race or loss in competitions. All this affects the psychological state of the athlete and his future professional activities. Therefore, a very promising area of ​​sports and internal medicine is the study of the mechanisms of formation of gastrointestinal symptoms during physical activity, as well as the development of recommendations for their correction and prevention. This article summarizes and systematizes modern ideas about the etiology and pathogenesis of gastrointestinal symptoms associated with exercise, and possible approaches to solving this problem.

Analyzing the prevalence of gastrointestinal symptoms in athletes is difficult and involves a number of nuances. Firstly, the information available in the literature reflecting the state of this issue is very heterogeneous in relation to the studied populations: by gender, age, training status of the athlete, as well as environmental conditions, regime and intensity of physical activity. Thus, F. Brouns, E. Beckers found that 30-50% of athletes participating in long-distance competitions experienced problems with the digestive tract [1]. In a study by AE Jeukendrup et al. It was found that 93% of triathletes, after long running in extreme conditions, had complaints from the digestive system [2]. In an observational study by RW ter Steege et al. of 1281 long-distance runners, 45% reported experiencing at least one gastrointestinal symptom [3]. Secondly, an important factor influencing the study of the true prevalence of gastrointestinal disorders associated with exercise is the presence of a history of any disease of the digestive tract. It has been shown that individuals with pre-existing digestive diseases are more likely to experience gastrointestinal symptoms during exercise [4]. It is also difficult to unambiguously interpret the subjective assessment of the severity of the symptom by the athlete himself. It is believed that severe symptoms will include those that affect performance and/or health [5].

From the point of view of a rational approach to the treatment and prevention of gastrointestinal symptoms associated with exercise, an important task is to clearly understand the cause of their development. Obviously, the etiology of gastrointestinal disorders is multifactorial, but all causes can be divided into three large groups: physiological, mechanical or nutrition-related [5, 6].

Physiological reasons

The main pathophysiological mechanism for the occurrence of gastrointestinal symptoms in athletes is ischemia of the digestive organs. Impaired gastrointestinal perfusion during exercise ranges from mild circulatory changes to profound organ ischemia. Therefore, the consequences of hypoperfusion will vary in each individual case. The development of ischemia is preceded by the release of adrenaline from nerve endings during intense exercise, when it binds to the corresponding receptors in the arteriolar wall, vasoconstriction occurs, which leads to an increase in vascular resistance. While in organs with increased activity (heart, lungs, skin, active muscles), resistance, on the contrary, decreases, resulting in a redistribution of blood. At maximum loads, blood supply to the gastrointestinal tract can decrease by 80% [7]. This in turn can cause pain, nausea, vomiting and diarrhea [5, 7], although there is no conclusive evidence for this.

It has been suggested that ischemia of the digestive tract may be a cause of transient exercise-induced abdominal pain [8]. It has been established that in healthy people, ischemia develops against the background of heavy physical activity, but transient abdominal pain associated with it can occur during low-intensity physical exercise [9]. Therefore, ischemia is not a pathogenetic factor in the development of transient abdominal pain caused by exercise.

It has been established that during physical exercise the motility of the gastrointestinal tract can change at various levels. Thus, in the upper sections, peristalsis of the esophagus may slow down, the tone of the lower esophageal sphincter may decrease, and temporary relaxation of the lower sphincter will be prolonged, which can lead to gastroesophageal reflux [10].

The effect of exercise on the small and large intestine is currently not fully understood. KA Rao et al. in their study of 13 runners, they examined the relationship between changes in gastrointestinal motility during exercise and their impact on the occurrence of gastrointestinal symptoms. To do this, all participants in the experiment were divided into 2 groups: the first included 7 athletes who complained of abdominal pain, and the second - control - consisted of 6 athletes who did not experience gastrointestinal symptoms during physical activity. Subjects were asked to take a pH-sensitive radiotelemetry capsule for transient passage through all parts of the gastrointestinal tract. Based on the recording from a special sensor, which was connected to this capsule with a signal, it was possible to evaluate intestinal motility. Based on the study, the authors concluded that small intestinal transit ranged from 3.5 to 10.6 hours in both study groups. The measured variations in transit through the small intestine in athletes from the control group during the rest period ranged from 3.5 to 10.6 hours, and during physical activity - from 3.0 to 8.7 hours (p = 0.91); corresponding transit times for symptomatic athletes ranged from 4.0 to 6.6 hours during rest and 4.6 to 7.3 hours during exercise (p = 0.27). The main finding of this study was that GI transit times were similar between the five control athletes and the six complaining athletes, five of whom had gut symptoms during exercise [11].

Another group of scientists led by PD Neufer determined the effect of a sharp rise in ambient temperature, acclimatization to heat and hypohydration on the rate of gastric emptying. The experiment involved 10 physically healthy men who were asked to drink 400 ml of water before each 15-minute workout; the exercise cycle was repeated 5 times. The study was carried out at different ambient temperatures - 18, 35 and 49 degrees Celsius. Participants were also dehydrated before each phase of the study. Based on the results of the experiment, the following conclusions were drawn: exercise in a hot (49 °C) environment worsens the rate of gastric emptying compared to a temperature of 18 °C, exercise in a warm (35 °C) environment slightly reduces gastric emptying before or after acclimation to heat, but exercise in a warm environment (35 °C) with hypohydration are accompanied by a decrease in the rate of gastric emptying and secretion. Decreased gastric emptying appears to be associated with stress due to changes in ambient temperature [12]. A study conducted by the American College of Sports Medicine demonstrated the significant role of dehydration in combination with exercise in the development of gastrointestinal symptoms and slow bowel movements [13].

An important area of ​​research into exercise-related gastrointestinal symptoms is the analysis of changes in intestinal mucosal permeability during intense exercise. Oktedalen et al. reported increased intestinal permeability after a marathon [14]. There are many methods to assess intestinal permeability, but information is limited to date. In a study involving 20 athletes, M. A. Nieuwenhoven et al. When assessing the performance of the gastrointestinal tract (bowel motility and bowel movement, permeability and rate of glucose absorption) during exercise, they concluded that intestinal permeability increased with running (p = 0.005) and was higher in athletes with gastrointestinal symptoms (p = 0.008) [ 15]. In contrast, in another study, triathletes under extreme conditions, in which gastrointestinal symptoms were widespread, did not experience intestinal barrier dysfunction as measured by changes in lipopolysaccharide levels. This method is a marker of mucosal damage and the penetration of gram-negative intestinal bacteria and/or their toxic components (endotoxins) into the bloodstream [16]. More research is needed to get a clearer picture of the causes of gastrointestinal distress.

Mechanical reasons

The mechanical causes of problems in the gastrointestinal tract are associated with the specific actions of the athlete. This is explained by the fact that running involves repetitive movements associated with strong shocks and impacts, which can damage the intestinal mucosa. Mechanical trauma to the intestine from repetitive running combined with intestinal ischemia leads to abdominal pain and other intestinal symptoms [17].

In cyclists, posture plays an important role, since due to the bent position there is increased pressure on the abdomen, especially in the aerial position, thereby increasing the prevalence of upper gastrointestinal symptoms [18].

A recent epidemiological study conducted on a cohort of US high school students found that, overall, athlete-related abdominal injuries are rare, but they do occur [19]. Abdominal injuries in athletes can range in severity from mild abdominal distension to significant organ rupture and internal bleeding.

Diet-related reasons

Nutrition is one of the main factors in the development of gastrointestinal symptoms [5, 6, 20]. The relationship between eating habits (eating habits/dietary intake) and the development of gastrointestinal symptoms was demonstrated in their study by Rehrer et al. Scientists surveyed 50 male triathletes after completing an Iron Man competition. All athletes who ate within 30 minutes before the start of the competition vomited during the swim. Nausea and vomiting were also observed in those who ate fatty or protein foods before the start. All patients with intestinal cramps ate foods rich in fiber before the competition [21].

Highly concentrated carbohydrate solutions can delay gastric emptying and cause fluid to move into the intestinal lumen, thereby triggering gastrointestinal symptoms. There have been several studies on this issue, but they were with small samples. In a study by Wallis et al. reported more severe gastrointestinal symptoms in women with high carbohydrate intake (1.0 or 1.5 g/min) than in women with low intake (0 or 0.5 g/min) during exercise [22] . In a larger study of 221 athletes competing in marathons, iron man races, or other long-distance events, carbohydrate intake was also positively correlated with participants' nausea and flatulence [23]. It can be assumed that it is not simply the consumption of carbohydrates that causes gastrointestinal symptoms, but a complex interaction of a number of factors, such as the concentration of carbohydrates, their type, osmolarity and acidity of the drink.

It should be noted that carbohydrate intake may help maintain plasma glucose concentrations and prevent hypoglycemia, preserve liver glycogen stores, and in some cases slow muscle glycogen depletion. Therefore, it is necessary to focus on what amount and what concentration of carbohydrates can prevent the development of gastrointestinal symptoms. AE Jeukendrup et al. Based on the results of a study involving 20 healthy men, they concluded that with an increase in glucose concentration above 6%, the rate of water transport through the intestinal wall decreases, as osmolarity in the intestinal lumen increases, thereby retaining water. However, the sodium content in solutions did not affect fluid transport through the intestinal wall [24]. In the International Journal of Sport Nutrition and Exercise Metabolism, Xiaocai Shi et al. published a study that looked at the effects of different carbohydrate concentrations on the development of gastrointestinal symptoms in athletes during intermittent high-intensity exercise. The double-blind, randomized study involved 36 athletes who were asked to consume 6% or 8% carbohydrate-electrolyte drinks during four 12-minute bouts of intense circuit training involving running and jumping. The cumulative index of gastrointestinal discomfort was higher with an 8% carbohydrate-electrolyte drink compared with a 6% carbohydrate drink (<0.05). On average across all 4 exercise cycles, the use of an 8% carbohydrate-electrolyte drink was more often associated with gastrointestinal symptoms (p < 0.05) [25].

X. Shi et al. assessed the effectiveness of various carbohydrate solutions in restoring fluid balance after exercise. The study involved 9 people who were dehydrated by 1.99 ± 0.07% of body weight as a result of intermittent exercise in the heat. 30 minutes after stopping exercise, subjects drank as desired for 120 minutes. The drinks contained 31 mmol/L Na+ as NaCl and 0%, 2% or 10% glucose with mean osmolarities of 74 ± 1, 188 ± 3 and 654 ± 4 mOsm/kg, respectively. The authors concluded that hypertonic carbohydrate-electrolyte solutions are as effective in restoring fluid balance in the body as hypotonic carbohydrate-electrolyte solutions [26].

Glucose transport across the brush border occurs via the sodium-dependent glucose transporter (SGLT1), whereas fructose is taken up by GLUT5. It has been established that taking a combined solution (glucose + fructose) increases gastric emptying and “fluid delivery” compared to a solution of glucose alone [27].

There is still no consensus on the ideal glucose/fructose ratio to prevent gastrointestinal problems. Wendy J. O'Brien examined the effects of varying carbohydrate concentrations on athletes' performance in a randomized, double-chain study. Participants were 10 cyclists who, during physical activity, consumed one of the following drinks: sweetened water or a carbohydrate-saline solution containing fructose and maltodextrin in various proportions (4.5% and 9%, 6% and 7.5%, and 7.5 % and 6% respectively). The author concluded that a carbohydrate-saline solution containing fructose (6%) and maltodextrin (7.5%) caused the least amount of stomach discomfort [28].

It is hypothesized that the gut may be "trainable" to reduce gastrointestinal distress. The main way is to increase the absorption capacity of the intestine, since in this case less highly concentrated carbohydrates will remain in the intestinal lumen, and this can prevent the development of symptoms. A study by Cox et al. well demonstrated the adaptive capacity of the intestine. Under observation were 16 athletes involved in cycling or triathlon, who were randomized into 2 groups: some drank just water for 28 days during exercise, and others drank a glucose solution (10%). At the end of physical activity on day 1 and days 24-28, the rate of oxidation of substances in working muscles was assessed. The authors concluded that in the high-carbohydrate beverage group, there was an increase in overall substrate oxidation after a month of “gut training,” suggesting that the gut is trainable and can be adapted to absorb more substances [29].

GP Lambert et al. assessed fluid tolerance during repeated drinking sessions during running. During five series of races, the subjects drank a volume of solution every 10 minutes equal to the fluid lost through sweat. After processing the results, the authors concluded that drinking a given volume of water (during intense exercise) helps prevent the development of gastrointestinal symptoms during exercise, while the rate of gastric emptying does not change under such conditions [30].

Conclusion

Based on the totality of the data reviewed, we can conclude that a fairly large number of athletes in their professional activities encounter gastrointestinal symptoms, which can negatively affect their performance and achievement of high results. It is very important to correctly assess the manifestations of various gastrointestinal symptoms, since some of them do not pose much danger, while others can cause serious health problems. An actual solution to prevent unwanted symptoms may be the use of the correct concentration of highly concentrated carbohydrates and the correct choice of their type, following the principles of rational nutrition. Eating multiple tolerable carbohydrates is a good strategy for improving performance, likely due to a reduction in gastrointestinal distress as fewer residual carbohydrates remain in the gut. “Training” the gut with high intakes of highly concentrated carbohydrates may increase absorptive capacity and likely prevent the development of gastrointestinal symptoms.

CONFLICT OF INTEREST. The authors of the article have confirmed that there is no conflict of interest to disclose.

CONFLICT OF INTERESTS. Not declared.

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V. A. Akhmedov1, Doctor of Medical Sciences, Professor D. A. Gavrilenko

Federal State Budgetary Educational Institution of Higher Education Omsk State Medical University of the Ministry of Health of Russia, Omsk, Russia

1Contact information

DOI: 10.26295/OS.2021.13.29.005

Peculiarities of the influence of playing various sports on the organs of the gastrointestinal tract / V. A. Akhmedov, D. A. Gavrilenko For citation: Akhmedov V. A., Gavrilenko D. A. Peculiarities of the influence of playing various sports on the organs of the gastrointestinal tract // Attending doctor. 2021; 2 (24): 26-29. Tags: abdominal pain, athletes, physical activity, quality of life