This method is exclusively for stretching the spine without injuring yourself with an alternative to hanging. Example, hanging with full body weight, can be difficult for the overweight individuals. Primarily a lat pull down machine is for strenghtening the backbone, but the benefits stretch until where it meets an increased height. The most incredible thing about this method is that you do basically the same thing as hanging except that the lat pull down technique in addition allows us to alter weights, since we are focusing on the back bone, we need to stretch the bone itself (only).
To understand this method further, it can be explained as the machine's horizontal bar that is gripped has weights attached which are pulled down. And at the bottom, legs are positioned to hold the person in rigid manner for balance purposes. This method works when a person pulls down the bar (above head) down to his shoulders(preferable until the bar touches the shoulders), and applying all the strain to the spine.
When beginning with this method, do lift weights that are half your weight, example if you weight 60 Kilograms, leave the weights to 30 Kilograms so that you do not over strain nor injure yourself. Basically the technique works more effectively if the pull down is done slowly (about 2 seconds to descend and another 2 seconds to ascend the bar). This will ensure you apply equal pressure from both hands and easily identify if one hand is using more strength then the other, also to stretch the bone thoroughly.
Certain issues have to be taken into account about the machine, like you do not want the weights to be too heavy until you can't pull down the bar(like hanging from it). Besides that, the count and length of this method has to be based on individual preference, but do not continue if the spine hurts too much. Bear in mind that, there has to be a balance to keep the weight pull-able and staying at your initial position(do not lift yourself while pulling the bar)
This method is recommended to be conducted as follows: 20 reps with 4 seconds time between rep(look up at paragraph 2, 2+2=4). Then take a break for 30 seconds before continuing. complete about 6 rounds at least at beginner and moderate stages, for professionals there is no certain minimum limit.
