“In the supine position, place 2 tennis balls or a fascia roll in the thoracic spine area. One ball to the right and one ball to the left of the thoracic spine. The legs are slightly bent and the hands are crossed behind the head. From this position, slowly bend and stretch your back in … Slipped Disc – BWS Exercise 4
“Cervical spine – yawn – starting position” The hands are crossed in the seat behind the head. Now bend your head forward. With the hands a pressure is given forwards (ventral), while pushing the elbows backwards (dorsal). From this position the head is slowly stretched against the resistance of the hands until you can look … Slipped disc – Cervical spine exercise 2
“Cervical spine – compression” The hands are crossed in an upright position on the head. The elbows point forward. Now exert pressure from top to bottom. This position is held for 10 seconds before you take a short break of 10 seconds. Repeat the exercise 5 – 10 times. Continue with the next exercise
“Lumbar spine – extension in prone position” The right knee is bent about 90° in prone position. Stretch from this position in the hip joint so that the right foot goes up towards the ceiling. Perform this exercise 10-15 times. Take a short break (10 seconds) between each of these times. Afterwards, perform the exercise … Slipped disc – lumbar spine exercise 8
Side tilt: In sitting position, alternately guide your ear to the equilateral shoulder. Repeat this movement slowly up to 20 times. Continue with the next exercise.
“BWS – Quadruped” Go to the quadruped stand. Make sure your back is straight. Now stretch your right leg and your left arm. Hold this position for about 5 seconds. Take a short break of 10 seconds. Repeat the exercise depending on your endurance and strength. “Quadruped – Variation” If you want to introduce an … Slipped disc – BWS exercise 6
Thoracical spine erecting: In standing or sitting position, both arms are raised outwards. This straightens the thoracic spine and stretches the chest muscles. Hold this position for about 15 seconds. Continue with the next exercise.
Cervical spine rotation: In a sitting position, the chin is drawn to the chest and from this position, with the upper body straightened up, slowly rotated to the left and right. Continue to the next exercise.
“Cervical Traction” Place both hands on the sides of the cheeks while sitting. The small finger side is under the ear and the thumb under the chin. Use your hands to slowly push your head towards the ceiling. This position is held for 10 seconds. Then take a break (10 seconds). Repeat the exercise 5 … Slipped disc – Cervical spine exercise 1
“Lumbar spine – jogging on the spot” When standing with slightly bent knees and slightly bent but straight upper body, the arms are moved back and forth along the sides of the body as when jogging. Additionally, light dumbbells (0. 5 – 1 kg.) can be used to intensify the exercise. Approximately 80-120 arm movements … Slipped disc – lumbar spine exercise 7
Self-mobilization: In the supine position, the legs are alternately stretched from the hip down to the ground. The knees remain still and unmoved. This exercise mobilizes the lateral movement in the trunk/hip. Continue to next exercise.
“Forearm support” Move into the push-up position. Your forearms and toes are in contact with the floor. The legs are completely extended. Hold this position for 5 – 15 seconds before taking a short break (10 seconds). Depending on your endurance, the exercises can be extended over the number of repetitions. Continue to next exercise
