Part 10/13:
Glute Activation & Spasm Release: Lying on your side, perform heel flicks with toe down to activate and relax the medial glutes, reducing lower back tension.
Hip & Piriformis Stretching: The piriformis and psoas muscles connect hips to the spine; stretching these reduces tension and improves mobility.
Special Considerations for Disc Herniations & Nerve Impingement
Understanding disc behavior is crucial:
Bulging Discs: Often respond well to extension-oriented movements, like Cobra or Up Dog, which push the bulge back toward the center.
Avoid Flexion Exercises: Crunches and sit-ups can exacerbate herniation by increasing disc pressure anteriorly.