You can get rid of herniated disc by doing exercises for 15 minutes each morning and evening. The movements we will show below strengthen the weak muscles of the lower back and spine. In this way, incorrect posture and posture are corrected, and the amount of load on the waist decreases and mobility increases.
The continuity of these exercises is very important… As you do them regularly, you will start to see the benefits.
1) STRESSING MOVEMENTS:
a) Stretching:
Figure 1) Lie on your back on the mat. Extend your hands to both sides. Extend your legs down and your arms out to the sides.
Figure 2) This time, extend your arms up and your legs down. Imagine that your legs want to go down and your hands want to go up.
b) Knee-Chest Stretch (Dorsal stretch):
While lying on your back, grasp one knee with your hands and slowly pull it towards your chest. Extend your leg slowly and do the same with the other knee. Then, do the same. this time do it by pulling both legs to your chest.
c) Hamstring Stretch:
While Matta is in the supine position, one knee is bent and the other leg is kept straight. The straight leg on the ground is slowly lifted up and lowered. The same movement is repeated with the other leg.
We can also do this exercise as follows;
Stand facing the wall 1 meter from the wall. Fix your feet and heels on the ground as if they will never lift and lie on the wall. Bend your arms and move your face closer to the wall. Repeat this movement with one leg bent in front.
2) PELVIC TILT:
a) Lie on your back on the mat and bend your knees. Raise and lower your back slowly while keeping the soles of your feet flat on the ground. Repeat the movement 10 times slowly and flexibly. (You can confirm whether there is movement or not by placing your hand in the lumbar cavity.)
b) Stand with support from a wall. As shown in the figure, pull your stomach in and extend your body by bringing your head back and forward so that your feet do not rise from the ground. Repeat the movement 10 times, staying for 6 seconds.
3) ABDOMINAL EXERCISES:
a) Lie on your back on the mat and raise your head 3-4 fingers off the ground and hold for 3 seconds so that your feet do not rise from the ground.
Repeat this movement with the hands together on the chest (fig. 1), with the hands under the head (fig.2), with the palms facing forward (fig. 3), with the hands on the neck (fig. 4).
Then do the same movement with both arms bent and reaching forward with both arms. (figure 5)
4) MOBILIZATION EXERCISES:
a) Cat-Camel:
The back is hollowed and humped.
Then the same movement is done by extending one arm forward and bending the other arm.
b) Rotation: While sitting upright on a stool, the arms are turned to the side from the waist.
c) Getting up gradually without forcing the waist while in the prone position.
