20 Years of Experience: The Cobra Exercise for Herniated Discs – Benefits and Hidden Dangers
Based on my personal experiences that I have had over the course of two decades, I have discovered that dealing with the spine is like dealing with building columns in terms of the distribution of loads on the vertebrae, and suffering from a herniated disc is not an inevitable fate that befalls a person and ends his life. Rather, it is like any passing disease that has its symptoms. By treating the cause, the symptom ends. Based on these long experiences that I went through after my injury, and based on many of the exercises spread to treat the herniated disc randomly, I will present to you a summary of these exercises in turn, in the hope that they will be a helpful factor. For those who have lost their way in treatment, with a detailed explanation of each exercise accurately, I hope to God that we will be a reason to restore life to those who feel better in despair after their injury. We will begin this post with the first exercise with a detailed explanation, and it will be followed later by a detailed post for each movement that is beneficial or harmful for each exercise, God willing. The first exercise:
Cobra exercise or what some call Mackenzie
The goal is to return the slipped cartilage to its center as much as possible
I put this exercise in the beginning because it is a double-edged sword. Just as it was the reason for the comfort of some injured people, it was also the reason for the development of the condition and the further deterioration of the slip. Note that many therapists prescribe it randomly, apart from their personal experiences, and to know its positive or negative role in each individual case, the injured person must be his own doctor first of all. Every movement he makes must monitor himself and the extent of his body’s response to it. The beginning of this exercise is by leaning and raising the body on the elbows using the arms only, without using the back muscles for lifting at all, and the pelvis is completely touching the ground. Hold still for 10 seconds, then lie down on the stomach for another 10 seconds. Repeat the exercise as much as possible, increasing the duration of holding this position to 5 minutes, with rest and lying down for one minute so that the injured person does not reach the stage of extreme fatigue from performing the movement.
When feeling tired, stop exercising to leave room for the muscles that were affected by the exercise to rest. After the body gets used to this position, we move the position to the more difficult option (as in the picture), which is to rest on the palms and raise the upper part of the body up using the arms. Here, extreme caution begins with the injured person. He must watch himself, as the numbness extends to the legs and is repeated after several sessions of exercise without the numbness decreasing. After getting used to the movement, he must stop exercising because it is not appropriate for the physical condition of his injury or the type and extent of his muscles. He becomes flexible and resorts to other exercises instead (we will talk about them later). Here the big mistake of some sufferers or therapists occurs. Every sufferer must listen to the sound of pain in his body and study his condition himself, as there are two types of pain: the type that starts and descends gradually until it disappears, and this type is appropriate for the injured person just like muscle pain after iron exercises. This pain is evidence of the benefit of the muscle and the beginning of its enlargement and not an injury or deterioration of the condition, that is, as we call it in common language (the muscle that does not go away after Two or three days at most) and a type that increases without decreasing. This is evidence that the exercise is not appropriate for the injured person, and he must stop before the point that it will lead to his condition deteriorating instead of improving.
Of course, I was one of the people for whom this exercise was not suitable, and it caused me more harm because I did not adhere to its conditions and monitor its direct results, but this does not negate the fact that it is one of the most important exercises that helps to reposition the slipped cartilage somewhat in its place for many injuries. Indeed, thanks to this exercise, many of the injured people returned to their semi-normal lives. As for myself, I did not have anyone to advise and warn me, so I fell into the trap of this exercise, and I do not want others to fall into this same trap...and your safety. God willing
God willing, we will complete the rest of the exercises later...
We hope that it will be of benefit to everyone, and for any inquiries, we are ready to answer in the comments. Thank you...
I offer my apologies for any errors in translation into English, as it is through a translation program to present the topic to everyone in the simplest possible way.
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