In the following article you will find exercises for the cervical, thoracic and lumbar spine. Carry out the exercises slowly and in a controlled manner. If pain occurs during one of the exercises, it should not be practiced any further. All exercises are also carried out in the same way in physiotherapy.
Simple exercises to imitate
1. exercise – “cervical traction” 2. exercise – “cervical yawning” 3. exercise – “cervical compression” 4. exercise – “BWS mobilisation” 5. exercise – “BWS forearm support” 6. exercise – “lumbar quadruped” 7. exercise – “lumbar jogging on the spot” 8. exercise – “lumbar hip extension “1. Exercise – Lumbar Spine Slipped Disc: Jogging on the Spot This exercise primarily activates the deep muscles of the lumbar spine, since minimal rotations of the upper body must always be compensated by the muscles. While standing with slightly bent knees and a slightly bent (but straight) upper body, move your arms back and forth to the sides of your body as if you were jogging.
You can also use light dumbbells (0. 5 – 1 kg.) to intensify the exercise.
In one minute you should perform about 80-120 arm movements. Repeat the exercises for the slipped disc depending on your strength and endurance. 2nd Exercise Slipped Disc Lumbar Spine: Stretching in Prone Position This exercise serves to build up the deep muscles in the lumbar region to achieve more stability and thus relief for the intervertebral discs.
In prone position you bend the right knee about 90° and stretch in the hip joint so that the right foot goes up towards the ceiling. You should do 10-15 repetitions. Take a short break (10 seconds).
Now bend the left knee about 90° and stretch in the hip joint. You should perform 10-15 repetitions. Take a short break (10 sec.).
Repeat exercises for the herniated disc depending on your strength and endurance. For all exercises the rule is to stop at so-called “red-flags” (warning signs) and consult a doctor or therapist. Dizziness or visual disturbances during the exercise stabbing pain, feeling of electricity Further exercises can be found in the articles:
- Physiotherapy slipped disc
- Exercises for spinal canal stenosis in the lumbar spine
- Dizziness or visual disturbances during the exercise
- Stabbing pain, electric current feeling
- Numbness, sensitive disorders
>1 Exercise Slipped Disc BWS: Tennis Ball Mobilization In supine position place 2 tennis balls in the area of the thoracic spine (TH1-TH12).
One ball to the right and one ball to the left of the vertebra under your back. The legs are slightly bent, the hands are crossed behind the head. Now slowly bend and stretch your back in the area where the tennis balls exert pressure on the vertebrae; inhale when stretching, exhale when bending.
To reach other areas of the spine, lift the pelvis slightly off the floor and roll back and forth on the balls. Depending on your endurance, you can extend the exercises for the slipped disc over the number of repetitions. 2 Exercise Slipped Disc BWS: Forearm Support This exercise is used to build up muscles to achieve more stability and thus relieve the strain on the intervertebral discs.
Go into the push-up position. Your forearms are in contact with the floor. The legs are extended and only the toes have contact with the floor.
Hold this position for 5 seconds at a time. Take a short break (10 seconds). Depending on your endurance you can extend the exercises for the slipped disc over the number of repetitions.
3 Slipped Disc Exercise BWS: Quadruped stretching In order to achieve a holistic strengthening of the various parts of the back muscles and to additionally provide traction in the spine, the quadruped position is suitable as a starting position. Take the four-footed position and make sure your back is straight. Extend your right leg and left arm.
Hold this position for about 5 seconds. Now stretch the left leg and the right arm through. Hold this position for about 5 seconds.
Take a short break (10 seconds). Repeat the exercise depending on your endurance and strength. If you want to bring in an increase (progression), pull the right knee and the left elbow together after stretching.
Further exercises for an existing herniated disc can be found in the articles:
- Exercises for a slipped disc in BWS
- Physiotherapy for a slipped disc in BWS
1. exercise slipped disc cervical spine: yawn In the seat, cross your hands behind your head and bend your head forward. Now exert a certain pressure with your hands forward (ventral) and push your elbows backward (dorsal). Now slowly stretch your head against the resistance of your hands until you can look straight ahead.
Take a short break (10 seconds). Repeat the exercise. Depending on your endurance you can extend the exercises for the herniated disc over the number of repetitions.
2nd Exercise Slipped Disc Cervical Spine: Traction In the seat bring both hands sideways to the cheeks so that the small finger side is under the ear and the thumb is under the chin. Now gently push your head with your hands towards the ceiling. Hold this position for 10 seconds.
Take a short break (10 seconds). Repeat the exercise 10-15 times. Depending on your endurance you can extend the exercises for the herniated disc over the number of repetitions.
3rd Exercise Slipped Disc Cervical Spine: Compression This exercise is very well suited to train the intervertebral discs of the cervical spine (cartilage build-up) without too much strain even in everyday office life. In an upright position cross your hands on your head. The elbows point forward.
Exercise a pressure from top to bottom. Hold this position for 10 seconds. Take a short break (10 seconds). Repeat the exercise 10-15 times. Further exercises for an existing herniated disc can be found in the articles:
- Slipped disc at the cervical spine – Physiotherapy
- Exercises for a slipped disc in the cervical spine
All articles in this series:
