The second exercise in the series for treating disc and herniated disc
Quadruple stability exercise or what is called the Bird-Dog exercise
Source: Unsplash / Vitaly Garie
Spinal health is the basic foundation for a healthy life free of pain, and based on my long experience in the sport of bodybuilding and therapeutic medicine, I will provide you with a detailed explanation of one of the most important effective therapeutic exercises, which is the opposite stability exercise known internationally as Bird-Dog.
This exercise is an effective and safe option for patients with a herniated disc because it strengthens the internal muscles surrounding the vertebrae without causing any vertical pressure on them. This of course helps stabilize the slipped vertebrae and relieves pressure on the peripheral nerves. It also works to strengthen the trunk muscles and back extensor muscles and improve the balance of body movement in general.
How to perform the exercise correctly:
-Lie on your hands and knees so that the hands are directly under the shoulders and the knees are under the pelvis, and keep your back as straight as possible.
Extend the right arm forward with the left leg back very slowly until both limbs are in line with the back. Maintain this position for 10 seconds and try to tighten the abdominal muscles inward strongly while breathing normally without holding the breath. Then switch, i.e. raise the left arm with the right foot this time and hold also for 10 seconds.
Gradually increase the duration in each session to increase the pressure on the peripheral muscles, taking into account always listening to the body’s response and pain. Do not do any exercise if you feel severe pain, and know that the upward progression of exercises is the basis of treatment.
Tips during exercise:
-Do not raise your hand and leg high above the level of the back, as the goal is to extend horizontally only and avoid arching the lower backPerform the exercise calmly and very slowly, and do not rush or you will lose the benefit of the exercise
Repeat the exercise as much as possible until you feel tired, and remember: Do not rush to perform the exercise
Finally, I hope that my explanation will be useful to everyone who suffers from disc pain and herniated disc, and for any assistance, whatever it may be, I am at the service and free follow-up for every patient, and in safety, God willing.
Note:
The translation was done using translation programs, and we apologize for any errors in the translation
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