Top 3 Exercises For Herniated Discs
A great exercise for disc herniation especiallyif the person has symptoms down the leg is a prone prop. A prone prop is laying onyour stomach propped up on the elbows. We hold this position in the for 2 minutes.Pretty simple. If this is too difficult and it is too much extension, too much bending backward,here is what we can do. Same idea here. We are propping up on a pillow. We arenot neutral. We are slightly beyond that. Same idea. What we are doing is we are compressingthe disc moving it forward away from the nerve relieving the symptoms downthe leg. Normally what will happen is if the person has symptoms into their lower leg andit moves forward in this direction, that is
called centralization. That is exactly whatwe are looking for. The next exercise is the prone press up. Itis a press up from the stomach position. You are going to start right here. Keep yourwaist and legs flat on the table. You are going to press up here, Becca. Hold that fora second or two and them back down. In our , we hold it at the top for 5 secondsand go up to 20 repetitions. We do it 20 times. The modification for somebody who can'tgo back that far. Start right here and press up halfway then back down. You can doit like that or you can put your hands forward and press up. Same idea just limitingthe range of motion. But as you are
doing this, if it is the right exercise foryou and you have symptoms in your leg, you should feel it moving towards your back. Whenyou don't have symptoms in your leg and they are only your back, you are doingthe right thing. For people who work all day long and theyhave a disc herniation, this is a great exercise that they can do throughout the day.What you are going to do is you are going to stand like this with your hands onthe low back, bend back and back up. The modification is you can put your hands onthe wall and do the same exact thing. Your hands would be on the wall like this, doingthe same exact thing. Take your belly button
towards the wall.
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Sciatic Nerve Pain Stretches Exercises Ask Jo
Hey y'all, it's Jo and my assistantwith me today is Bailey again. And today I'm going to be talking about your piriformis.So lots of times I hear people say they've got that sciatic nerve, well actually everybodyhas a sciatic nerve, but you can have pain coming from that nerve, and a lot of timesthat piriformis muscle is causing the pain. So we're gonna show you some stretches tostretch out your piriformis and hopefully get rid of that sciatic nerve pain. Alrightlet's go on to our backs. Here we go. I think we're gonna maybe move Bailey out of the way.In the first stretch for your piriformis is a pretty simple one. A lot of pictures youmay get from your therapist will actually
show one leg down, I actually like for youto have it staying up so you can prop your foot over it. So your gonna make almost likea figure 4 with your legs and then what you're gonna do, the side that's hurting, so my leftside is hurting, I'm gonna cross that leg over. And what I'm gonna do is I'm gonna bringmy knee with my opposite hand towards my shoulder over here. So I'm pulling this leg up and acrossmy body. And what you wanna do same kind of thing with all the stretches, you wanna pulland you wanna feel a stretch under there. Soon as you feel a really good stretch youwanna hold it for 30 seconds. So remember up and across the body. Just coming up isnot gonna get that piriformis stretch. But
coming up and across the body like I'm tryingto bring that knee towards my shoulder. Holding it there for about 30 secondsa real 30 seconds.And then coming back down and you wanna do that 3 times. Now the next one to do, sometimesthis is a little harder for people, but what your gonna do is your gonna keep that samefigure 4, and what your gonna do is your gonna take your hands and on the opposite side thatit's hurting, so the hurting side is still up crossed over it's still my left side. I'mgonna take my hands and put them underneath my thigh, and I'm gonna bring my leg up, andI'm gonna pull until I feel that stretch underneath there. Now some people might have a hard timegrabbing on to their leg here, so again you
can use your belt, or your dog leash and putit under, around your leg, and pull up towards you like this. Same kind of thing, you wantto hold that stretch for 30 secondsbye Bailey, we'll see you later and then 3 times each.Alright, so now you're gonna bring that down getting it nice and stretched. For those ofyou that need a stronger stretch, those might not be stretching it out quite as much, whatI'm gonna have you do is I'm gonna have you turn over. And what your gonna do is the sidethat's hurt again, my left side, I'm gonna bring my leg up across. Now as you can see,this is something you have to be pretty high level, pretty flexible to do, but it's gonnaget a fantastic stretch. So your gonna put
your knee over across your body, and bringyour body down. So it's almost that same concept, you're bringing that knee towards the oppositeshoulder, but what you're doing now, is you're using your body weight to bring it down. Youcan stretch that back leg as far as you can. You can bring your arms down, but that kneeis essentially going towards that opposite shoulder. 30 second stretch, 3 times each.Alright and there you have it. Those were your piriformis stretches. So if you had somepressure on that sciatic nerve, hopefully that will loosen it up a little bit. So ifyou like my hair, or if you like the stretches, please click quot;likequot; and leave me a comment.And if you'd like to see some more stretch
tutorials, or if you'd like to go see some educationaltutorials, please go to AskJo . And remember, Be Safe. Have Fun. And I hope youget to feeling better y'all!.