“Start An Active Lifestyle By Relieving Back Pain! ” TOP 3 EXERCISES FOR A HERNIATED DISC
QUADRUPED ALTERNATIVE ARM & LEG Quadruped opposite arm and leg lifts primarily target the erector spinae muscles, which run along your spine and are responsible for extending your torso. Quadruped opposite arm and leg lifts are beneficial for those looking to develop strength in their lower back to reduce their risk of injury due to muscular weakness. It’s also included in physical therapy programs of those recovering from spinal stenosis and sciatica. A common training volume assigned by therapists for strengthening is to perform three sets of 10 repetitions on each side. How it’s done: While in a crawling position, slowly draw your leg and opposite arm upwards. Your arm and leg should be straight and fully out-stretched. Hold for 30 seconds. Alternate legs and repeat 5 times. LOWER TRUNK ROTATIONS To prevent back injury and keep your lower back muscles flexible, put a new twist into your stretching routine. This loosens up the muscles and takes away tension around the spinal column, hamstrings and glutes, making them stronger and more flexible. How it’s done: Lying on your back with your knees bent, gently rock your knees side-to-side. Perform this 10-15 times in each direction. WALL HAMSTRING STRETCH This stretch is ideal for those with limited mobility or exceptionally tight hamstrings. How it’s done: Lie on the floor near the corner of a wall or a door jam. Leaving one leg straight on the ground, place the other against the wall, bent at the knee. Slowly straighten the leg against the wall while keeping your hips on the floor. Hold your leg stretched against the wall for about 15 to 30 seconds. Repeat 2 to 3 times for each leg.
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