I'm just going to look at a couple of really basic exercises you can do to
help your recovery from a disc bulge they're really simple and I have a lot
more of an extensive program but this is just a real quick first aid so if you've
watched my video on disc bulges hopefully you'll understand that a disc
can bulge in any direction it can bulge backwards forwards sideways diagonally
it can hit a nerve it can miss a nerve so it's a it's quite important that you
understand which way your Disqus bulge if you've had an MRI scan you will
hopefully know that so to correct and heal a disc gold we basically want to
push the bolt back into the centre of the spine
so as you banned for words the disc will bulge backwards so if you have a
backward bulging disc and you do forward bends you are essentially going to
exacerbate and increase the bolt and you're going to inhibit the healing and
inhibit the correction so it's really important in that situation that you do
extensions you take your spine backwards and you push that bulge back into
position if however your bulge is bulging forwards and you do backbends
you can see it's not black it's not difficult as black and white your disc
will bulge forwards and accentuate that rip so in which case you need to do
flexion so I'm presuming that you need to find out by hook or by crook by scan
or by assessment with an osteopath or a doctor or physio or a chiropractor you
need to find out which direction your bulge is bulging and do the correct
exercises so I'm just going to show you two exercises now so should you find out
that your disc is moved backwards then I'd like you to do this exercise you
need to do extension you need to push the disc forward so Sarah if you can
just bring your hands underneath and I want you to bring your thumbs in line
with your eyes and then just push down through your hands bring the elbows in
in towards your body bring your elbows in towards your body and raise the head
okay so this is just a really good great first stage it's a simple extension
through the spine through the lumbar spine and the thoracic and the neck so
if your bulge is in the neck upper back or the lower back you'll start
correcting that it's very gentle and it'll have a certain effect but if you
want to increase the effect of an extension on a disc bulge then you want
to increase that raise so just uncurl down Sarah that's it move your hands
back and your shoulders and then push down and you're going to raise up into
the full what we call the coupe with a hanging Cobra that's lovely so you're
getting a really strong extension here and if you just gently raise the head up
that gets into the neck as well okay and gently on car down you can hold that for
about 10 seconds you can repeat it 10 times basically the more often you do it
the more it will push that disc back into position now the only thing you
will have to watch with this is with a disc herniation and Discworld you do get
a a back spasm so when you do an extension
like this it can make that spasm wise and it can tighten those muscles in the
low back so that is why this is a great first day to exercise but what you
really need is my desk rehabilitation program so basically it takes you
through six weeks where you will do stretches and sideburns are to the low
back to enable you to do these extension movements without making that back pain
much worse it's it's a very fine balance managing a discworld but it's very very
simple and straightforward when you know how so if you are managing a dispose
trying get hold of my program it will really help you so say you're bald is
going forward in the spine I want you just to do forward bends so raise the
hips up Sarah lets it drop the hips back onto the floor there we go and you can
see here drop your head down you can see here that Sarah is in full flexion you
can't take a spine into any more flexion than that this is just one position you
can take there are many many yoga postures that you can do that will put
your spine in this position but if your if your disc has moved forward this is
the best one for you okay so that's it nice and simple nice and easy obviously
there's loads of other movements you can do but these two will give you a very
very quick fast mediate relief to get the disc back in position but they're
not the full picture and they won't get you full healing and full correction for
that you need a much longer program