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Safeguarding Your Spine: The Art of Decompressive Exercises Post-Squats

Squats, the king of compound exercises, are a cornerstone of strength training, sculpting powerful legs and a resilient core. However, the very nature of squats, with their axial loading on the spine, can lead to potential issues over time, such as disc bulges. In this article, we delve into the crucial need for decompressive exercises after squats, exploring options from gymnastics-inspired movements to yoga-based stretches. By incorporating these exercises into your routine, either as a targeted superset or as part of a post-session cool-down, you can fortify your spine and prevent potential soft tissue issues.

The Silent Threat: Squats and Spinal Compression

Squats are unparalleled in their ability to build strength and muscle, but the load they place on the spine is undeniable. Over time, this compression can take a toll, potentially leading to discomfort, pain, and more serious issues like disc bulges. To counteract this, a proactive approach through targeted decompressive exercises is paramount.

Decompressive Superset and Yoga-Based Stretches

Gymnastics Dead Hang: Gravity as Your Ally

Unlocking Spinal Decompression:

The gymnastics dead hang, a simple yet powerful exercise, involves suspending yourself from a bar. Gravity takes over, gently decompressing your spine and providing immediate relief from the compression endured during squats.

Joint Mobilisation and Core Engagement:

Dead hangs not only decompress but also promote joint mobilisation and engage core muscles. This dual benefit contributes to improved flexibility, stability, and long-term spinal health.

Yoga-Based Stretches: Nourishing Your Spine

Child's Pose: Gentle Stretching:

Kneel on the floor, sit back on your heels, and extend your arms forward. Child's pose provides a gentle stretch to the lower back, promoting relaxation and elongation of the spine.

Cat-Cow: Fluid Movement:

Transition between arching your back (cat) and rounding it (cow) in a flowing motion. This dynamic stretch enhances flexibility in the spine, mitigating stiffness and promoting a full range of motion.

Cobra Pose: Opening the Chest:

Lie on your stomach, place your hands under your shoulders, and lift your chest off the ground. Cobra pose stretches the front of your body, counteracting the forward-leaning posture often associated with squats.

Downward Facing Dog: Lengthening the Spine:

Start on your hands and knees, lift your hips towards the ceiling, and straighten your legs. Downward facing dog elongates the entire spine, providing a comprehensive stretch to the back, hamstrings, and calves.

Camel Pose: Front Body Stretch:

Kneel with your knees hip-width apart, reach back and grab your heels while arching your back. Camel pose stretches the front of the body, offering a balanced counterpoint to the compressive forces experienced during squats.

Incorporating Decompressive Exercises into Your Routine:

Superset or Cool-Down:

Tailor your approach based on preference. Incorporate the decompressive superset or yoga-based stretches into your routine immediately after squats or as part of a dedicated post-session cool-down.

Consistency and Gradual Progression:

Consistent practice is key. Gradually increase the intensity and duration of these exercises over time, allowing your body to adapt to the decompressive benefits.

Listen to Your Body:

Pay attention to how your body responds. If you experience persistent discomfort, consult with a healthcare professional or fitness expert for personalised guidance.


Your spine is the backbone of your strength training journey, and safeguarding it requires more than just lifting weights. Integrating decompressive exercises, whether through a targeted superset or yoga-based stretches, is a proactive measure against the potential soft tissue issues that can arise over time. By prioritising the health of your spine, you not only enhance your current performance but also ensure a sustainable and pain-free fitness journey in the long run.


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