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8 Best Exercises For Disc Bulges

The document outlines eight effective exercises for preventing and rehabilitating disc bulges, including spinal decompression, cobra stretch, and bird dog stretch. Each exercise is described with instructions on how to perform it, the duration, and the number of repetitions. The exercises focus on improving spinal flexibility, strength, and overall back health.

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12 views4 pages

8 Best Exercises For Disc Bulges

The document outlines eight effective exercises for preventing and rehabilitating disc bulges, including spinal decompression, cobra stretch, and bird dog stretch. Each exercise is described with instructions on how to perform it, the duration, and the number of repetitions. The exercises focus on improving spinal flexibility, strength, and overall back health.

Uploaded by

griffin.3347
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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8 Best Exercises for Disc Bulges (Prevention and Rehabilitation)

1. Spinal Decompression:

- Use a bar or anything you can hang from, and just allow your body to "Hang".

- Hang for 30 seconds and do 3 sets.

- If you feel worse doing this exercise technique, stop and try some of the other exercises.

2.Cobra Stretch

- Begin the exercise by lying on your stomach and slowly prop yourself on your elbows while keeping
your hips in contact with the floor.

- Hold this position for 10-15 seconds before returning to the prone position (lying face down).

-Gradually increase to holding the end position for 30 seconds and perform up to 10 reps for this stretch.

-To progress further try going up onto your hands instead of your elbows.

3.Cat-Cow (Camel) Stretch

- Begin this stretch on your hands and knees. Inhale and let your stomach "drop" towards the floor as
you look up towards the ceiling.

-Follow this by exhaling and slowly rounding your spine while pressing into the floor with your hands and
slightly curving your neck to look at your feet.
-Aim for 10 reps x 2-3 sets.

4. Bird Dog Stretch

- Begin on your hand and knee with your hands positioned under your shoulders and knee positioned
under your hips.

-Raise your left arm and reach it forward until it is aligned with your torso; at the same time, kick your
right leg backwards until it is aligned with your torso.

- Hold This position for 2-3 seconds


before slowly returning to the start
position.

- Repeat with your right arm and left leg.

- Alternate side for 10 reps x 2-3 sets.

*Ensure head, neck, and back maintain


a neutral alignment to minimize stress on
your neck*
5. Plank

- Begin by lying on your stomach with your forearms against the mat.

- Engage your core and left your body so that you are resting on your forearms and toes.

- Hold the plank position for 20-30 (If possible, aim for a minimum of 10 seconds).

- Aim for 5-10 reps

When you’re ready, increase the intensity by increasing the time you hold the plank in 10 second
increments.

6. Knee Hugs

-Lie on your back with your knees bent and both heels on the floor.

- Place both hands behind one knee and


pull towards the chest.

- Switch legs and repeat 5 reps on each


leg.
7. Back Flexion

- Lie on your back and hold both knees towards your chest.

- At the same time, move your head forward until there is a comfortable stretch across the mid and low
back.

- Repeat 5 reps

8. Piriformis Stretch

- Lie on your back with your knees bent and both


heels on the floor.

- Cross one leg over the other, resting the ankle on


the bent knee.

- Gently pull the crossed knee towards the chest


until there is a stretch in the buttock, hold for 10-15
seconds.

- Repeat on both sides for 3 rounds.

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