Resting Between Sets

Resting Between Sets

 

If you have read the previous posts, you have noticed that I tend to avoid or at least minimize flexion of the trunk (particularly if you are not performing the hip hinge technique).  I advise this especially upon any type of resistance training.  In the gym, I notice many members training with proper form.  However, upon completion of a tough set, I see them in a seated slumped posture.

 

With the tissues and ligaments "warmed up," this type of flexion between sets may lead to further spine injury due to 'disc creep' and decreased vertebral shear control by the now 'silent' lumbar extensor muscles.  Don't bother working so hard during your set, if you are going to place yourself at further risk of injury during your rest.  Instead, take a walk to the water fountain, perform pull-up bar body decompression hangs, or lie on your stomach and prop up into a cobra stretch.  Perform extension, not flexion. 

 



Lower Back Herniated Disc

Lower Back Herniated Disc

 

 

 

 

When dealing with a posteriorly herniated lumbar spine disc, one initial treatment that may be beneficial is extending the trunk, either in the standing or prone position (Cobra Stretch).  The idea is that extending backward will force the herniated nucleus material of the intervertebral disc forward within the disc and pressure will be removed from the spinal nerves.  This usually centralizes your symptoms, relieving any neurological pain/symptoms in either leg.  

 

For a full video-based Physical Therapy Rehabilitation Exercise Protocol, go to  https://strengthondemand.com/Low_Back.html

to order your Lower Back Herniated Disc Exercise DVD.