My P.E class

Exercises to avoid herniated disc.

Today we are going to work some areas and parts of our body in order to avoid a possible lumbar hernia or a herniated disc (pinched nerve)

But before we start exercising you must know what I’m talking about.

The spine column is conformed of vertebras and fibro-cartilaginous discs between them which function is supplying flexibility and act like a cushion shock absorber of the movement between them. Each disc it’s divided in two circles. The central one is call the nucleus and the exteriors one is formed by a fibrous material that keep the gel nucleus save.

The herniated disc appears when, due to a big pressure of the above and under vertebras the nucleus of the disc blow out, and, as consequence it press a nerve root (per example of the sciatic nerve)

The next exercies I’m going to show you are both for warm up and streching and weaking the pain of the herniated disc.

Stretching are exercises in which the muscles is subdue to a deforming pressure during variable period of time and in a determinate speed.  It improves range of motion, flexibility, circulation and the overall success of your workout. These stretching exercises are divided in:

·         Statics (It does not involve bouncing or rapid movements) which have two types too, actives (like pilates) and passives (similar to static stretching, except that an apparatus or partner provides the force to stretch the muscle)

·         Dynamic: dynamic stretching requires more thoughtful coordination than static stretching (because of the movement involved). As the statics one there are actives and passives types too.

·         Mixed or PNF stretching:  is often referred to as partner stretching because two people are needed to perform the movements. There are many forms but most involve an isometric hold followed by a static stretch of the same muscle group

So let’s start!

The warm up: We jogging around the gym for two minutes. After that we are continuing jogging, but mixing skipping, galloping, sliding, raising the knees, bring the heels to the button (heel flicks on the spot). After that we are going to do joint mobility: means performing different, gentle and repetitive movements with all the joints: ankles, knees, hips, wrists, elbows, shoulders and neck.

Once we have warmed up we are going to do the stretching. (For doing these exercises we will need a mat)

1)      Doing lumbar circles.

Lying in the mat we raise our knees and take them to the chest. Then, we are going to do 30 circles, switching the direction every 3 circles. This exercise decompress  the disc of the spine.

2)      Esquiotibial stretching

Taking one leg to the chest and stretching the other in the floor. We are going to stay there around 30 seconds. Then, we will switch the leg. This exercise soothe the pressure that the esquiotibial makes in the lumbar area.

3) Pyramidal stretching

We cross one leg above the other, and with our arms we get the non-crossed leg taking it to the chest. 30 seconds with each leg. The pyramidal muscle passes through the gluteus and this movement soothes the pressure of the muscle.

4) Sacroiliac freedom

Staying in the same position of the pyramidal stretching we free our hands and move the leg that is crossed completely crossed to the ground. We stay there 30 seconds there and we are going to spin the entire hip to other side without changing the position of the legs. Then, we switch the leg. As the name sais, this exercise frees the sacroiliac joint.

5) Camel and cat

Set in four legs, we are going to curve our back imitating a cat shape while we breathe, focusing in our pelvis movements. After 5 seconds we are going to curve down our back, stretching our chest while we exhale the air we got. 5 seconds each,5 times. These movements help to decompress the lumbar area too!

6) Superman

Continuing setting in four legs we are going to raise one of our arms and the opposite leg. Both must be horizontal and we have to try to stretch them as much as we can. We are going to stay there 5 seconds and then switch,10 times each. This exercise tone up back muscles.

7) Prone prop

Now, we are going to lie on the mat again. We are going to put our hands parallel with our chest and we are going to do a push up. Be careful. Your hip must be down, touching the mat. We are going to stay there 5 seconds and repeat it 6 times. This movement push back the disc in, and also reduce the pain.

8) Trunk extension

We still are lying on the mat, looking down. We put our hands in the head and trying to not raise the feet we raise a little our chest. 5 seconds, 5 times. This exercise tone up the lumbar area

9) Bridge

Lying again, but this time faces up. Bend your knees and raise you hip almost to the knees high. 5 seconds in that position and repeat it 5 times. This exercise helps to strengthen our gluteus and quadriceps.

10) lumbrosacro stretching /Mahometano

Being in four legs again, bend you knees and curve your body pulling back, until your button touches your ankles. Put your head under you arms and stay there 10-20 seconds. Repeat it for times. This exercise can be also use as a relax-exercise during some workout, including these one. This exercise also decompresses the lumbar area.

After a physical effort it’s recommend to stretching, before and after the effort. Today I have been showing you some stretching exercises that may be useful for your warm up and cool down, as well as they prevent and help your back in case you have a herniated disc.