The Best Herniated Disc Warm Up Routine : FOLLOW THIS

Summary

In 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.