Actress Ha Hee-ra (56) has managed her health and figure through exercise.
Recently, Ha Hee-ra posted a video on her social media (SNS) with the caption, “Consistently, every day, hanging. Each day is changing a little bit. I hope everyone stays healthy.”
In the video, Ha Hee-ra is hanging from a pull-up bar installed on the bathroom door. She is hanging neatly with her legs bent. As she mentioned, her stable posture from daily and consistent practice is impressive, and her toned back is also noticeable.
Netizens expressed their admiration, saying, “Wow, I thought it was a still image, so impressive,” “Amazing. Not even a slight movement,” “Good to see health management through consistent exercise,” “Is this the secret to Ha Hee-ra's youthful beauty?”
Ha Hee-ra mentioned on a broadcast last month, “I do waist stretches every morning and hang from the pull-up bar.” Having injured her back in an accident during filming in her 20s, she explained, “Over time, pain in my waist and back continued. Even now, my disc is protruding. Since then, I try to move my body for at least a short time.”
Ha Hee-ra, who maintains her health and beauty through consistent management with her husband, actor Choi Soo-jong. How is hanging from the pull-up bar helping her?
The Benefits of Hanging for Health and Weight Loss
Hanging from a pull-up bar, when done appropriately, can help relieve herniated disc pain, correct posture, and strengthen the upper body and core. While hanging itself is not high-intensity cardio, it helps strengthen the upper body and core and increases activity levels, aiding in weight loss.
Hanging uses multiple muscles simultaneously, including the back (latissimus dorsi, trapezius), shoulders, abdominal muscles, obliques, forearms, and grip strength, making it a static strength exercise. This increase in muscle mass and muscular endurance helps maintain basal metabolic rate and improves overall exercise performance. Research shows that grip strength and muscular endurance improved after hanging, and better grip strength allows for more effective calorie-burning strength exercises like pull-ups, rows, and deadlifts, which is beneficial for long-term body fat management.
Hanging also helps improve shoulder range of motion and strengthen the muscles around the scapula, aiding in the correction of rounded shoulders and improving posture stability. Improved posture stabilizes walking, running, and daily activities, leading to better energy expenditure efficiency and reduced risk of exercise injuries.
Isometric exercises like hanging, where muscles are contracted while holding, can also positively affect blood pressure control and cardiovascular health indicators, according to some studies. As cardiovascular health improves, one can perform aerobic and interval exercises for weight loss longer and more intensely.
The Benefits of Hanging for Herniated Discs
Hanging from a pull-up bar can help relieve herniated disc pain, correct posture, and strengthen the upper body and core when done appropriately due to its spinal traction effect. However, depending on the degree of disc damage, it may worsen the condition, so if there is severe pain or a history of surgery, it is essential to consult with medical professionals to adjust intensity and duration.
When hanging, gravity pulls down, slightly widening the space between the vertebrae, providing a similar effect to traction therapy done in hospitals. This can temporarily reduce the pressure on the discs and nerves, alleviating lower back pain. Research has shown that during short hanging periods, the space between the vertebrae widens, allowing better hydration and nutrient supply to the disc tissue. Sitting for long periods puts continuous pressure on the lumbar region, but hanging elongates the back and relieves the feeling of being compressed.
However, excessive hanging can worsen pain in cases of severe spinal stenosis, acute disc rupture, or existing nerve paralysis symptoms. If pain suddenly increases or leg numbness worsens, one should stop immediately.
Additionally, hanging improves spinal and joint mobility, relieves tension throughout the upper and lower body, and is beneficial for posture, breathing, and relaxation. When hanging with relaxed muscles, the spine elongates, stretching the areas around the back, waist, and shoulders, improving flexibility and movement while also aiding in tension relief.
How to Hang When You Have a Herniated Disc
To maintain a routine like Ha Hee-ra’s “every day consistently,” safety should be prioritized over intensity for those with a history of disc issues. Before fully hanging, start by lightly touching the floor with your toes to bear only part of your weight, not 100%. Then, hang for about 10–30 seconds and rest sufficiently, doing about 3–5 sets, gradually increasing if there is no pain. If pain occurs, stop immediately, and if numbness or pulling persists, seek medical attention.
If you have recently developed acute disc issues, experience leg weakness, urinary problems, or have been diagnosed with severe stenosis, or are post-spinal surgery, it is advisable to consult a doctor to find appropriate exercises.
Even without a pull-up bar, standing against a wall and extending both arms overhead to stretch the upper body can help with spinal extension (bending the back). Combining this with cat stretches, knee pulls, and pelvic relaxation stretches can help maintain the traction effect for longer.
