Part 4/6:
1. Exercise for Herniated or Bulged Discs
For those experiencing disc-related issues, he recommends extension-based exercises:
Starting Position: Lie on your stomach with elbows under shoulders.
Elevating the Upper Body: Prop yourself up on your elbows, lifting higher to create a back bend in your spine.
Repetition: Start with ten repetitions, slowly progressing to full back bends as comfort increases.
2. Exercise for Degenerative Discs or Stenosis
Those suffering from degenerative disc issues need to avoid backward bending, opting instead for spinal extension:
Starting Position: Lie on your back with knees bent.
Pelvic Tilt: Rock your pelvis backward, flattening your back into the mat. Engage your core throughout the movement.