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.

Outlines

00:00

🏋️‍♂️ 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.

05:02

💪 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.

Keywords

💡Pre-workout warm-up

A pre-workout warm-up is a sequence of exercises or movements performed before engaging in more intense physical activity to prepare the body and prevent injury. In the context of the video, the warm-up routine is specifically designed for individuals with back pain issues such as herniated or bulging discs, aiming to provide relief and support through targeted exercises.

💡Herniated disc

A herniated disc, also known as a 'ruptured disc,' is a medical condition where the soft inner part of an intervertebral disc bulges or breaks through the outer ring. This can cause pain, numbness, or weakness in the back and legs. The video suggests exercises as part of a long-term relief strategy for individuals experiencing such issues.

💡Deep breathing exercises

Deep breathing exercises are techniques that involve taking slow, deliberate breaths to increase oxygen intake and promote relaxation. In the video, these exercises are part of the warm-up routine, with a focus on pushing air deep into the body to relax the muscles, particularly the buttocks, which is crucial for back pain sufferers.

💡Pelvic floor

The pelvic floor is a group of muscles that support the spine and play a role in various bodily functions, including posture and stability. The video instructs viewers to contract and relax the pelvic floor during breathing exercises, which can help with core stability and potentially alleviate back pain.

💡Hip movements

Hip movements refer to exercises that involve rotating or flexing the hip joint. In the video, simple internal and external hip rotations are recommended as part of the warm-up to increase hip mobility and reduce strain on the lower back.

💡Glute activation

Glute activation involves exercises that engage and strengthen the gluteal muscles, which are crucial for lower body stability and movement. The video suggests using a band around the knees during squats to activate the glutes, which can support a healthy posture and potentially alleviate back pain.

💡Bodyweight squat

A bodyweight squat is a type of squat exercise that uses the person's own body weight as resistance. The video offers variations of this exercise, such as holding onto a squat rack or elevating the heels, to accommodate different levels of fitness and to ensure the exercise is safe and effective for those with back pain.

💡Core activation

Core activation refers to exercises that engage and strengthen the muscles of the core, which includes the abdominal and back muscles. The video presents core activation drills like side planks and cable presses, which are essential for maintaining a strong and stable torso, beneficial for back health.

💡Side plank

A side plank is an isometric exercise that strengthens the oblique muscles and can help improve overall core strength. The video recommends starting with a knee plank and progressing to a full side plank, adjusting the difficulty level based on individual capabilities and pain tolerance.

💡Cable press

A cable press is an exercise that uses resistance cables or machines to strengthen the upper body, particularly the chest, shoulders, and arms. The video describes a variation of the cable press that starts with the resistance close to the chest and progresses to a full extension, offering a range of difficulty levels.

💡Pain-free training

Pain-free training is an approach to exercise that focuses on performing movements without causing or exacerbating pain. The video emphasizes the importance of this approach for individuals with back issues, providing a guide to help viewers build a workout routine that is safe and effective for their condition.

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