We sit too much in everyday life, we exercise too little and we are not prepared for the challenges of life - so it's no wonder that slipped discs have become a widespread disease. Herniated discs have long since ceased to be the preserve of the elderly - even in their 20s, no one is immune to a herniation. But a strong back and targeted disc rehab work outs can prevent and avoid recurrences. We present the five best rehab exercises after a herniated disc here.
A fivefold stronger back - exercises for the intervertebral discs
1. stretching the spine on the stomach and on the back - in this exercise you stretch your spine in two directions, into the hollow back and into the round back. First, lie on your stomach and make sure that the instep of your foot rests on it. Then press your upper body into the air (like a cobra) and hold this position. Continue breathing calmly and feel your way to your limit. On your back, clasp your drawn knees and bring your chin to your chest. Roll quietly back and forth a little, use a yoga mat for this.
Know how: Exercise with a rowing machine after a slipped disc
2. stretch from a kneeling position - place your toes, knees and hands on the floor and hold this position with a straight back. From a stable stance, extend your leg and opposite arm at the same time and pull them back to your body. Stare at a point on the floor to keep your head as an extension of your spine.
3. hip bends - for this exercise you need a broomstick, a wooden stick or a rolled up towel. One hand grips the stick above your head behind your back, the other hand behind your hips. Now slowly bend forward, the stick or taut towel keeping your body straight.
4. pelvic tilt - in this exercise you stretch the spine and intervertebral discs through rotation. Lie flat on your back and place your feet on the floor. Closed knees tilt to the right side, extend your hand to the left and look at your hand. Repeat this exercise to the other side. If you have more flexibility, you can also place the stretched legs next to the hand.
5. One-handed rowing on the weight bench - this exercise is ideal if you already want to build strength while rehabbing for discs. Prop your left knee and left hand on the weight bench, with your right foot resting firmly on the floor. Now calmly pull the dumbbell against your body, making sure your back is rigid.
A strong back for resistant discs
Even though many factors can promote a herniated disc, in the vast majority of cases it occurs suddenly. Incorrect loads or unfortunate movements cannot be completely prevented by a stretched back and strong muscles, but the risk of injury is minimized. Around one in three people in this country suffer a slipped disc, so the importance of rehab and prevention training cannot be overemphasized.
Find your right weight bench at an unbeatable price now!
Editors fitnessmarkt.de (DG)
Photo credit: #215581494-focusandblur-AdobeStock
Published on: 19 September 2019