The Best Herniated Disc Warm Up Routine : FOLLOW THIS
Summary
TLDRIn this video, the presenter shares a pre-workout warm-up routine designed for individuals with back pain due to herniated or bulging discs. The routine emphasizes deep breathing techniques, hip movements, glute activation, and core exercises. A free guide is offered at fitnessforbackpain.com/pain-free-training to help viewers build an ideal workout program tailored to their condition. The video provides detailed instructions and variations for each exercise, encouraging a gradual and mindful approach to fitness.
Takeaways
- 🏋️ The video offers a pre-workout warm-up routine designed for individuals with back pain from herniated or bulging discs.
- 🌟 Exercise is highlighted as a crucial component of long-term relief strategies for back pain.
- 📚 A free guide is available at 'fitnessforbackpain.com/pain-free-training' to help build an ideal workout routine for those with disc issues.
- 🧘 The warm-up starts with deep breathing exercises, aiming to relax the back muscles and bypass the low back.
- 🔄 Breathing exercises include focusing on deep breaths, rib expansion, and engaging the pelvic floor during inhalation and exhalation.
- 🚶♂️ Basic hip movements, such as internal and external rotations, are recommended to stretch the hip without applying external force.
- 🏋️♀️ Glute activation drills are emphasized, with variations of squats that can be modified with bands or by elevating heels.
- 🦵 Squats should be performed with a band around the knees to activate glutes and maintain proper form.
- 💪 Core activation exercises like side planks and cable presses are suggested, with variations to match individual capabilities and pain tolerance.
- 🔗 The video encourages starting with simple exercises and gradually increasing difficulty while listening to the body's signals.
Q & A
What is the main focus of the video?
-The video focuses on sharing a pre-workout warm-up routine suitable for individuals with back pain, particularly from herniated or bulging discs.
What is the purpose of the deep breathing exercises in the warm-up routine?
-Deep breathing exercises are intended to relax the muscles, especially the buttocks, and bypass the low back to promote relaxation without physically moving air to that area.
How does the video suggest one should breathe to focus on the ribs?
-The video suggests expanding at the lower ribs during breathing to maintain a daily constant breathing strategy.
What is the purpose of engaging the pelvic floor during breathing exercises?
-Engaging the pelvic floor during inhalation and relaxing it during exhalation is meant to strengthen the pelvic floor muscles and improve core stability.
Why is it important to keep the pelvis flat on the ground during hip rotation exercises?
-Keeping the pelvis flat on the ground during hip rotation exercises helps to prevent the illusion of increased range of motion that can result from lifting the opposite hip, which could lead to improper form and potential injury.
What is the significance of using a band around the knees during squat exercises?
-Using a band around the knees during squats provides feedback and encourages the activation of gluteal muscles by promoting external rotation of the hips and pushing the knees out.
What are some variations of the bodyweight squat suggested in the video?
-The video suggests variations such as a basic bodyweight squat, squatting with support from a squat rack or door frame, and elevating the heels to bypass ankle range of motion issues.
Why is it recommended to start with a basic side plank on the knees?
-Starting with a basic side plank on the knees allows individuals to listen to their body and gradually increase difficulty, ensuring safety and proper form.
What is the purpose of the cable or band press exercise mentioned in the video?
-The cable or band press exercise is a core activation drill that strengthens the core muscles by starting with the weight close to the chest and extending the arms out to increase difficulty.
How can one access the free guide mentioned in the video for building an ideal workout program?
-The free guide can be accessed by visiting fitnessforbackpain.com/pain-free-training, where individuals can download it to help build their workout program.
Outlines
🏋️♂️ Pre-Workout Warm-Up Routine for Back Pain
The video introduces a pre-workout warm-up routine designed for individuals with back pain issues such as herniated or bulging discs. The presenter emphasizes the importance of exercise in long-term relief strategies and offers a free guide for creating an ideal workout routine. The warm-up starts with deep breathing exercises, focusing on three aspects: pushing air deep into the body, expanding the lower ribs, and engaging the pelvic floor. These exercises are intended to relax the muscles and prepare the body for physical activity. The routine then progresses to basic hip movements, emphasizing internal and external rotation without applying external force, aiming to stretch the hip area using body weight. The presenter advises keeping the pelvis flat on the ground to avoid compensatory movements that could exacerbate back pain. Lastly, the video discusses the importance of glute activation through squat exercises, suggesting variations such as bodyweight squats, squats with support, and heel-elevated squats to accommodate different levels of mobility and comfort.
💪 Core Activation Drills for Back Health
This paragraph focuses on core activation exercises that are safe and effective for people with back pain, specifically those with herniated or bulging discs. The presenter introduces two core exercises: the side plank and the cable press. For the side plank, the video suggests starting on knees and progressing to a full side plank, with variations such as foot stacking or staggering to increase difficulty. The cable press exercise begins with the weight close to the chest and gradually extends the arms outward, offering various levels of resistance. The presenter advises starting with easier versions of these exercises and gradually increasing intensity while listening to the body's signals. The video concludes with a call to action, directing viewers to a free guide available at 'fitnessforbackpain.com/pain-free-training' for further guidance on building an ideal workout program tailored to back pain sufferers.
Mindmap
Keywords
💡Pre-workout warm-up
💡Herniated disc
💡Deep breathing exercises
💡Pelvic floor
💡Hip movements
💡Glute activation
💡Bodyweight squat
💡Core activation
💡Side plank
💡Cable press
💡Pain-free training
Highlights
The video shares a pre-workout warm-up routine for those with back pain from a herniated or bulging disc.
Exercise is recommended as part of a long-term relief strategy for back pain.
A free guide is offered to build an ideal workout routine for individuals with disc issues.
Deep breathing exercises are emphasized, with a focus on pushing air deep into the body for relaxation.
Breathing exercises should also focus on rib expansion and pelvic floor engagement.
Basic hip movements, such as internal and external rotation, are suggested for warm-up.
Hip rotation exercises should be done without applying external force, using body weight for a natural stretch.
Maintaining a flat pelvis on the ground is crucial during hip rotation exercises.
Glute activation drills are important, with variations provided to suit different comfort levels.
Using a band around the knees during squats can help activate glutes and provide feedback.
Variations of squats include freestanding, using a squat rack for support, and elevating heels.
Core activation exercises like side planks and cable presses are recommended for a stable core.
Starting core exercises in a modified position, such as on knees, is advised for beginners.
Cable press exercises can be adjusted in difficulty by changing the distance of the arms from the body.
The video provides a link to a free guide for building a workout program for herniated or bulging discs.
The guide can be accessed by visiting fitnessforbackpain.com/pain-free-training.
Transcripts
in today's video I want to share with
you one of my best pre-workout warm-up
routines that you can follow especially
if you're experiencing any kind of back
pain from a herniated or bulging disc
exercise should always be one of the
pillars that you have in your long-term
relief strategy most people are
following a crap routine they found
online somewhere or from the PT that
they saw years and years ago I want to
give you a blueprint a free guide that
you can take home and build your ideal
workout with examples that I give you
that are perfect for anyone with a
bulging disc ruptured disc or herniated
disc you can grab that at
fitnessforbackpain.com forward slash
pain free training the first exercise
you're gonna be focusing on is deep
breathing exercises now there's three
things I want you to be thinking about
when it comes to applying deep breathing
or any kind of breathing exercise to
your warm-up routine the first type of
breathing exercise you're going to do is
what I call deep breathing lots of
people Define this in different ways but
the way I'm looking at doing this this
is you're taking in deep breaths and
you're really pushing that air deep down
into your butt think of it as you're
trying to almost bypass your low back
and really get your butt muscles to
relax I know physically you can't take
your air that low but I want you to
think from a relaxation perspective
allow that breath to go as deep down as
possible the second type of breathing
exercise I want you to do is focusing
your breathing at your ribs this is more
of like a daily constant breathing
strategy where you're breathing and
you're expanding at your lower ribs the
third thing I want you to make sure
you're doing is you're breathing with
your pelvic floor now how you do this
let's keep it simple is when you are
inhaling
I want you to contract your pelvic floor
and bring it in as you exhale
you're relaxing your pelvic floor it
takes a little bit getting used to but
these three things I want you to be
focusing on for the first five to eight
minutes of your warm-up now we're going
to move on to some basic hip movements
we're gonna keep it simple and focus on
internal and external rotation now it
doesn't really matter which one you go
with whether you're going with internal
rotation or external rotation the key
things to look at is while you are
rotating that leg and dropping that knee
off and bring it all the way around as
you're trying to allow the hip to relax
you want that weight of the leg to
really try to create a stretch in the
hip without applying any kind of
external Force we're not trying to
manually stretch this area we're just
trying to take the hip socket through
some basic movements just using our body
weight some key things to look for when
doing this both with internal and
external rotation at the hip is we're
trying to keep our pelvis flat on the
ground what's going to happen naturally
is as you drop that hip out and you're
coming around your oppos opposite hip
will tend to lift up because your
brain's like oh the further out our knee
goes the better it is for us well what's
happening is you're going to hit a wall
of range of motion at that hip socket
and what's going to happen is as you try
to reach for more range of motion your
left hip or the opposite hip is probably
going to lift off giving you the
illusion that you're actually getting
more movement you might have some
clicking you might have some popping as
long as it's not pain inducing you
should be fine now we're going to move
on to some basic glute activation drills
there's a lot of exercises you can pick
I'm going to pick one of them and give
you some different variations that you
can try so this specific exercise causes
pain or symptoms delete it and add
something else in now regardless of the
type of squatting exercise that you do I
want you to have a band around your
knees this is going to give you some
feedback as you're going down into the
squat you are trying to build tension in
the knees by externally rotating your
hips and pushing your knees out to
activate your glutes this is going to
force you to use these muscles as you're
going down and then as you're coming
back up now there's a few different
variations of the squat that you can do
first variation of the bodyweight squat
is simply that we're just going to have
a basic body weight squat we're not
going to hold on to anything we're not
you know trying to modify it anyway
we're just going to do a basic body
weight squat now that basic version
doesn't work for you the next one is
grabbing onto some kind of squat rack or
door handle or door frame and you're
putting the weight of your body on your
hands and on that frame or whatever
you're holding on to this is going to
take some of the pressure and the load
off of your body to keep you upright and
Contracting everything when it should be
and you can focus on really activating
those glutes and going through the
simple motion of the squat without
having to be responsible for everything
that comes with it another variation of
the bodyweight squat you can do is going
back to the normal variation where
you're just freestanding but you're
going to elevate your heels I usually
use about a 10 pound plate under each
heel elevating the heels allows you to
actually bypass any kind of ankle range
of motion issue that you might have it
actually naturally puts you in an ideal
position where you are more straight up
and down and you can have the weight
evenly distributed over both of your
feet and your hips last but certainly
not least we're going to work on some
core activation drills now for the sake
of this video I'm going to give you two
of my favorite very basic core
activation exercises that I think are
really safe the first one is a side
plank you can do these very hard or you
can do them very simple since I have no
idea who you are and your specific pain
profile I'm going to suggest that you
always start simple listen to your body
and then move up from there the basic
version of the side plank you're going
to start on your knees so your hip is
going to actually be back behind your
knees you're not going to be starting in
the squat you're actually going to kind
of almost hip thrust into the squat what
you'll see me do here is I'm sitting and
I'm prepped and ready to get into the
side plank position and then I'm going
going to bring up my waist and bring my
waist forward into that knee plank
position from there I can make it harder
by simply just going out onto my feet so
I'm going to stack my feet or I'm going
to stagger my feet whichever works best
for you I'm going to get into the plank
the same way where I will start with my
hips back and I'm going to lift and
bring my hips forward and then hold the
side plank position for the desired
amount of time that you want to do it
for now you can always make these Harder
by adding some rotation or adding some
kind of band pull or something like that
to this exercise but a game starts small
listen to your body and build up from
there the second exercise I think is a
great core activation drill is a simple
palette press what you're going to do is
grab your cable or your band you're
going to move away from whatever that
structure is whether it be where your
band is attached or your cable machine
starts and you're going to start with
that weight as close as you can to your
chest this is going to be the easiest
variation of this exercise from there
what you're going to do is start to
stretch your arms out straight the
further away your hand moves from your
body the harder the exercise is going to
become start small start from the chest
maybe go out two or three inches and
then come back if your body was like we
can do this again go out seven inches
eight inches to the point where you're
working all the way out where your arms
are fully stretched you can slow these
down you can turn these into pallet of
press holds where you're kind of going
out you're holding it for a few seconds
and coming back you can add in circles
you can add in drawing squares lots of
different variations of the palette
pressure you can work into your routine
have fun just always start small and
work up from there if you want to know
how I would set up your next steps when
it comes to building the ideal workout
program for herniated or bulging discs
make sure you go to fitness for back
pain.com forward slash pain free
training it's a free guide absolutely
yours just go grab it let me know where
you want me to send it download it and
then you can use it in your next workout
Fitness for back pain.com forward slash
pain free training and I will see you on
the next episode
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