Como deve ser o treino de peito para quem tem HÉRNIA

Summary

The video script discusses a common issue faced by those with lumbar disc herniation at the gym: a lack of proper guidance on exercises. It emphasizes the importance of avoiding movements that flex the spine or rotate the torso, as these can exacerbate herniation. The speaker introduces a series of chest exercises designed for individuals with disc herniation, highlighting the need for a stable, non-flexing position. Exercises include bench press, machine chest press, crossover, and crucifix on a cable machine, all performed with minimal trunk movement to reduce disc compression. The script also stresses the importance of a proper warm-up and core strengthening before training and offers tips for safely entering and exiting exercise machines to prevent injury.

Takeaways

• 🚫 Avoid heavy lifting if you have a lumbar disc herniation as it can cause instability and potentially worsen the condition.
• 📊 Sitting with the torso leaning forward is the worst position for disc compression, as shown in the provided graph.
• 🏋️‍♂️ Exercises that avoid significant trunk or hip movement are safer for individuals with disc herniation.
• 🛏️ Lying flat on a bench with a bar secured in a machine is recommended to prevent trunk flexion and weight handling issues.
• 💪 Strengthening and warming up the core before exercising is crucial, especially for those with back issues.
• 🙅‍♂️ Avoid exercises that involve significant trunk flexion or rotation to prevent nerve pinching and pain.
• 🛑 Take care when entering and exiting exercise machines to prevent unnecessary trunk movement that could aggravate the condition.
• 🏋️‍♀️ The supine press with the back fully supported is a safe exercise for those with herniated discs.
• 🤸‍♂️ The crossover exercise, performed standing without hip or trunk flexion, is recommended for its low disc compression risk.
• 📈 The standing position is generally safer for exercises than sitting, to minimize disc compression.
• 🔄 Changing weights during exercises should be done carefully to avoid putting strain on the back.

Q & A

What is the main issue for people with lumbar disc herniation when exercising?

The main issue is that flexing the trunk forward and flexing the hip can lead to increased compression on the discs, which can exacerbate the condition.

Why is sitting with the trunk leaning forward considered a bad position for someone with a herniated disc?

This position leads to the highest level of disc compression, which can be detrimental for individuals with a herniated disc.

What is the advice given for people with herniated discs who are in crisis or experiencing back pain?

They should avoid free weight exercises because of the instability that can cause unwanted trunk and hip movements, potentially worsening the condition.

What type of exercises are recommended for someone with a herniated disc?

Exercises that minimize trunk and hip movement, such as lying on a bench with a barbell secured in a machine, are recommended.

Why is it important to strengthen and warm up the core before starting an exercise routine for herniated disc patients?

A strong and warmed-up core can provide a stable base and help prevent unwanted movements that could cause pain or further injury.

What is the first exercise recommended in the script for individuals with a herniated disc?

The first exercise recommended is the supine press, which is safe because it does not involve trunk or hip flexion.

What adjustments are suggested for using a chest press machine if the bench is too straight for someone with a herniated disc?

Placing a cushion under the lower back to create a slight incline can help reduce lumbar compression.

What is the crossover exercise and why is it considered safe for someone with a herniated disc?

The crossover exercise is a standing exercise that involves minimal hip and trunk movement, making it safe as it avoids the compression issues associated with sitting or flexing.

What precautions should be taken when changing weights during exercises for individuals with a herniated disc?

One should avoid bending the trunk or flexing the hips while changing weights to prevent additional strain on the back.

What is the crucifix exercise mentioned in the script, and why is it suitable for someone with a herniated disc?

The crucifix exercise is a standing exercise that involves opening and closing the arms without moving the hips or trunk, which minimizes the risk of aggravating a herniated disc.

What is the 'Treino sem Dor' program mentioned in the script and who is it designed for?

The 'Treino sem Dor' program is designed for individuals who have had injuries or are at risk of injury, offering training plans that are intended to be less likely to cause pain.