Exercises for a Herniated Disc

Hi my name is Dr. Ron Daulton Jr. And today we’re going to be covering exercises for a herniated disc in this video. A good exercise program is very important for healing a herniated disc, because there are 2 things that get in the way of healing.

1. Lack of blood supply.

And this is the most significant thing that we have to address with the exercise program because your body normally depends on blood flow for healing. You see your blood takes oxygen and nutrition and everything that the body needs to heal to the injured area. And that’s why most things will very quickly in the body. Well, it’s not the case with any type of a disc conditions, and that’s because their reason to hold a lot of blood going to the disc.

2. Weakness of the small muscles surrounding the spine.

And that’s because whenever you have a herniated disc, there’s pressure that supplied to the nerves in the spine, and those nerves control these muscles. And if the nerves are not functioning properly, the muscles are going to start weaker, and that’s a very serious problem because these muscles are responsible for maintaining their posture, and keeping your back nice and strong, so that this can heal properly. But if you start lose strength there, you’re going to see this can be very difficult to heal this condition.

Exercises for a Herniated Disc – Few Things To Remember

Now a couple of things before we get into in to the  actual exercises that we’ll discuss in this video. First of all, a good exercise program should not cause you more pain. If you’re hurting with these exercises, you’re doing too much. And that means you need to back of it a little bit and do a little bit of exercises that we’ll discuss here today.

The second thing is you want to start these exercises slowly. More is not better in this type of this situation. So, stick with the rules that I’m going to give you with these exercise and you don’t want to over do it.

Exercises for a Herniated Disc – Best Relief Exercise

The first exercise that we’ll talk about is using a mini-trampoline. This exercise is very simple, all you need to do is you need to stand on this one of the small trampolines, and you can find them just about anywhere from any type of sports store, or health gym. But all you need to do is stand on the mini-trampoline, and march and place for 5 minutes. And you’re going to do this in each and every day.

You don’t want to jump, don’t bounce on this, all you need to do is march and place, and keep your head looking straight ahead, and arms to your side.

Now why you’re going to do this and how this will help you in this condition? Well, when you do this exercise, you’re forcing a balance. And what that’s going to do is that it’s going to get all of those little muscles that we were just talking about awhile ago that surrounds your spine to become stronger. Because they have to adopt to become stronger in order to keep you upright on the trampoline. What that’s going to do is that it’s going to take some of the pressure off the disc that needs to heal and it’s going to allow  to heal a little bit more quickly.

This exercise is good no matter where your disc condition is in your back. It doesn’t matter to me if it’s in your neck, or if it’s in your upper back or your lower back. This exercise will help all of those areas in the spine.

The second exercise that I encourage you to do is to bounce on a therapy ball. What I’m encouraging you to do is to set on a therapy ball and to gently bounce up and down for 5 minutes a day. While you’re doing this, you want to keep your head looking straight ahead and your arms to your side.

Exercises for a Herniated Disc – Reason For Exercise

Now why we’re doing this exercise? Well, this is going to address the issue of lack of blood supply that we’re talking about. If you look at the healthy disc here, what you’ll see is that it has a strong outer covering and then it has a jelly in the center. What happens is that because  the disc do not get a very good blood supply, they will actually store oxygen and nutrients in this jelly and so if there’s a problem here, what happen is you have to find a way to replenish the oxygen and nutrients into that jelly so that the disc it can heal the way it supposed to. And that’s what this exercise does.

The only way that you can get oxygen and nutrients into the jelly is by pumping the disc physically. And that’s what this exercise is going to do. So when you bounce up and down on the ball, what you’re doing is you’re pumping every single disc within your spine and that’s going to bring new oxygen and nutrients into the disc so that it can heal properly.

By the way, if you’re wondering if this exercise that can only help you if you have a lower back problem? It’s actually quiet contrary. This can help every single disc in your spine whether it’s in your neck, your upper back or your lower back, because this exercise will bounce every single disc in the spine.

It’s importantly that you choose the correct size of the ball for this to work. There are 3 sizes: 55cm, 65cm, and 75cm. Most people uses the 65cm ball. The way that you tell your size you need is by something called the 90′ test. What you’re going to do is you’re going to sit on the ball  and draw an imaginary line to your knee to your hip, and from your knee down to your ankle.

Those two lines should come together and they should form a 90′ angle. If the ball is too large, this is going to come up here, and the angle should be larger than 90′. If the ball is too short, it’s going to be shorter than 90′. So you want to get a perfect 90 angle.

Now also, there’s some stretches and strengthening exercises that you need to in addition to these couple of exercises that we discussed here today. If you’re interested in learning more, not only exercises, but also, the most effective treatments that you could use to heal your condition, you can go to this website, www.healyourbulgingdisc.com, and what I’ve done here is that I prepared a video for you and show you how you can learn these things.

For more effective exercise for herniated disc, it is best way to visit the link (Exercises for a Herniated Disc).

Herniated Disc Exercises

Herniated Disc Exercises – Learn Exercises For Your Herniated Disc

My name is Dr. Ron Daulton Jr. Today we’re going to discuss Herniated Disc Exercises. I’m basically giving you exercise for this condition and it doesn’t matter if your problem is in your neck, your lower or middle back, and these tips will help a quite a bit.

The first one exercise that I want you to do is to use a mini-trampoline. The purpose of using mini-trampoline is to improve your balance, which forces the muscles around the injured disc to alleviate some of the increased pressure on the disc.

Here’s essentially what you’re going to do in order to get the benefit that we’re looking for. You need to use one of this small trampoline who is only about 3ft wide, and you’re basically stand on the trampoline in very simply march and place with your head looking straight ahead and your arms to the side, and you need to do this 5 minutes in a day.

Herniated Disc Exercises – Bounce On A Therapy Ball

The second exercise that I encourage you to do is to bounce on a therapy ball. Now basically what I mean by that is that you need to have those large therapy balls which I will show you in this picture here. And you’re going to sit on the ball, and basically bounce up and down gently for about 5 minutes a day.

Now when you do this exercise it’s that you keep your head looking straight ahead and your arms to your side. Now why this exercise is important for herniated disc? Well there something that this exercise does for you called “Imbibition”. I’ll explain what that is. If you take a look of your spine over here, what you’re going to see is that we’re looking it from the side, and you’ve got two bones that stock up to each other, and between of those two bones is the disc.

The disc is very special on the way it is put together. It has a firm outer covering that we called “Annulus Fibrosus” and the jelly in the center called “Nucleus Polpusus”. And that structure is really important. the nucleus itself of the jelly is really important because that’s where your disc store oxygen and nutrition in everything that it needs in order to stay healthy and in order to heal if there is problem on it.

The only way that you can get new oxygen and new nutrition in to that jelly is by basically pumping the disc. And this is the exercise will do it for you. It’s going to pump every disc in your spine and it will get lots of oxygen and nutrition to those disc in order for them to heal properly and get faster results with this exercise.

Herniated Disc Exercises – The 90 degrees Test

There is one thing that I want you to do. You need to make sure that you choose the correct size of the ball. And there are three typical sizes that you’re going to see with this ball, one is 55cm, the other one is 65cm, and the other one is 75cm. The best way to do this is the test called “The 90′Test”. And essentially what that means is you need to be able sit on the ball, and you should be able to draw an imaginary line in your knee to your ankle, and then to your knee to your hip, and that line should create a 90 degree angle.

In addition to these exercises is you need to learn Stretches and Strengthening Exercises. Stretches should be done single day with this condition. You need to make sure to stretch to keep the muscles lies and limber. Strengthening exercises however is different. They should be performed 3 days per week. Now you can do even more with that but never ever do the strengthening exercises more than 6 days a week. You need to give at least 1 day of rest.

I offer free E-course in my website that will give you stretches and strengthening exercises for your entire spine. So that way you can be able to use these effectively. Now where you need to go and get that information is that to visit my website which is wwww.healyourbulgingdisc.com/ecourse-info.html. That’s the page where you can easily sign up for the ecourse and get details about the exercises.

Now if you’re interested in learning more than exercises, if you want to learn all the steps that you need to take in order to get your condition to heal properly and completely, just visit my website which is www.healyourbulgingdisc.com and you can find all the details there about what you need to do in order to get this problem corrected.

For further information about herniated disc exercises, just click the following link ( Herniated Disc Exercises).

Exercises for Bulging Discs

My name is Dr. Ron Daulton Jr., a chiropractor, a national speaker, and also author. And today we will talk about exercises for bulging discs.

What I’m giving you today is a routine that you can use to alleviate bulging disc pain and also to heal the disc to heal properly.

Exercises for Bulging Discs – Mini-Trampoline

The first tip is using mini-trampoline. The purpose of using mini-trampoline is to improve balance, which forces the muscles around the injured disc to alleviate some of the increased pressure on the disc.  This exercise will give you relief but also to heal your disc quickly.

Rules for using mini-trampoline:

- Use it 5 minutes per day
- Simple march on it gently.
- Head looking straight ahead, arms to side

This is important because if you don’t do this right, you’re not accomplishing what you’re trying to accomplish which is to improve your balance and to get those muscles more stronger quickly. I encourage you to near your mini-trampoline in a wall or something abound to in case you do fail to hold on something. But try your best not to hold on anything because that’s where you get faster results with this.

Exercises for Bulging Discs – Therapy Ball

The second type I want to encourage you to use is Therapy Ball. I’m giving you some rules to follow in bouncing a therapy ball:

- Use it 5 minutes per day
- Simply sit and bounce on it gently up and down
- Head looking straight ahead, arms to side.

There is a situation that we called ‘Imbibition’. And what this means if you’re looking this picture, this is a normal disc looks like. We’re looking on the side view of the spine. You can see there are two bones and between the two bones is where the disc is. The disc of the spine is cushion. It has a firm outer covering and also it has a jelly on the center.

The jelly inside of the disc is important because that’s where the disc hold its oxygen and nutrition that it needs in order to be healthy and also to heal if it is injured. The only way to get new oxygen and new nutrients to the disc is by pumping it by simply bouncing on a therapy ball.

Choosing the correct size of a therapy ball is important for this exercise to heal properly. There are 3 sizes (55cm, 65cm and 75cm) typically but tru test is something that I called “The 90′ Test”.

Exercises for Bulging Discs – Stretches and Strengthening Exercises

The final type of exercises that I want to give you is “Stretches and Strengthening Exercises. Stretches should be performed everyday. And strengthening exercises should be performed at least 3 days per week.
This video is too short to give you actual stretches and strengthening exercises. But I offer a free E-course on my website that gives stretches and exercises for the entire spine.

My website is www.healyourbulgingdisc.com, you can sign-up for that ecourse and also you can read about the guide that I wrote which is called: “Get Your Life Back: The Ultimate Guide to Healing a Herniated Disc”. And basically what I do in that guide is that I’m giving you step  by step very detail instruction. And what you need to do not only to get relief  in your bulging disc pain but also to heal your disc completely.

If  you would like to know more about exercises for bulging discs,  just click the following link (Exercises for Bulging Discs).

Bulging Disc or Herniated Disc Tip 8 Stretches and Exercises

Bulging Disc or Herniated Disc Tip 8 Stretches and Exercises – Stretches and Actual Exercises For The Problem

Today we’re going to talk about Bulging Disc Exercises. We’ve already discussed using the mini-trampoline and therapy ball for the start of your exercising program.

But today we’re going to talk more about stretches and actual exercise for the problem. This is one of the most important steps in healing a bulging or herniated disc. But like I said previously, there are rules that you need to follow:

- Should be started no sooner than 2 weeks after symptoms begin.

So basically what this means is, if you’re feeling the pain for 2 weeks or less you don’t want to start this until you have actually had it for two weeks. If you have got your problem for longer than two weeks I want you start them even if you’re in pain because you don’t want scar tissue build-up on that area to create a permanent weakness there.

The other rule that I want you to follow with this exercise is they should be done to your personal tolerance. These exercises should not hurt. If they’re hurt, you already pushing yourself too hard or you’re doing them incorrectly. I want you to constantly listening to what your body is telling you if you’re in pain you need to stop.

Here’s the thing though. It’s alright if you feel a little stretch or a little discomfort. Those types of sensations are normal or even soreness’s are normal. But sharp pain is not normal and that’s what I want you to avoid. If you start feeling the sharp pain within then you need to start exercise that we’re talking about. I want you to do this continuously with these exercises.

One thing I would say about that to before you move on if you do this continue this exercise, I encourage you to try it again after about a week or two of doing the other exercise. Because you’re going to notice because once your disc is getting stronger, you’re going to be able to do the exercises that you worked previously able to do. So just continue them temporarily and come back and try it again in the future day.

Bulging Disc or Herniated Disc Tip 8 Stretches and Exercises – 3 Different Forms Of Exercise

Let’s talk about progression of exercises. Because we’re to talk about 3 different forms of exercise that you need to do. We’re going to talk stretches, strengthening exercises and resistance strengthening exercises. stretches should be done everyday. You want to progress this program, so after you’ve been doing your stretches everyday for two weeks, then I want you to continue the stretches but then also adding strengthening exercises for you.

The strengthening exercises should be done 3 days per week. And that’s the difference that’s I want you to know. Stretches are done everyday, strengthening exercises should be done 3 days per week. But you don’t want to start this till you’ve been doing the stretches for at least two weeks.

Now let’s have to put some together for you because if you remember the previous talks I told you that for the mini-trampoline ,we’re going to do that for 3 days per week and the same thing with the therapy ball. Basically, you want to do this is you’re going to do the stretches everyday, you’re going to do your trampoline first for 3 days per week and after you finish from the trampoline the you’re going to the therapy ball and after you finish doing on the ball, you need to do the strengthening exercises.

After you’ve been doing the strengthening exercises for two weeks,in other words, you’ve been doing the stretches for four weeks now,you’re going to stop the strengthening exercises and start doing resistance strengthening exercises. These are exercises require the user for resistance band, and this should be done 3 days per week and do not begin these until you have been doing the stretches for 4 weeks

Bulging Disc or Herniated Disc Tip 8 Stretches and Exercises- A Guide That Will Help You For Your Bulging Disc Problem

Where you actually learn the exercises that you should be doing? I got resources for you at the bottom of the page. First of all ,if you want to have complete exercises because I do have complete information in my guide: Get Your Life Back: The Ultimate Guide To Healing A Herniated Disc. This gives you all the details and this has images and written guidelines that you can follow so that you make sure that you’re doing the exercise properly so that you don’t hurt yourself while doing.

There’s another thing that I really like and it is called the Synergy Rehab Home Kit. But essentially what this does is it gives you everything that you need to the complete exercises program that I’m talking about at home. For example, it comes with a DVD where it actually walks you through the stretches, the resistance exercises and the one that you’re using the resistance band. It walks you through them so that you can follow along with the person doing them on the DVD and you’re really get results. I like that because if you see it i also know that you’re going to do them safely and you’re going to them properly.

It also comes with resistance band that you are going to need to use and it shows you how to use it at home. Basically it just goes inside with a door jam. It’s really simple to use, all you need is a door and you can use this in your home. And it also comes with a progress chart so that you can monitor yourself so that you’re going to know that you progress properly.

The final resource that I have for you is that I have made some notes at the bottom of the screen here that have exercise notes. And if you go to these pages you’ll actually give you a couple of exercises and stretches that you can do for your particular problems. So you’ll see that there are exercises for cervical area or the neck, the middle or the lower back.

So feel free and print those out and start using those at home. And if you’re watching this video on YouTube or another video sites, and you would like to receive complet eCourse that I’m doing here you can go to my website www.healyourbulgingdisc.com and you can sign up for this and no charge but in addition to these videos, you also get complete notes and resources for each talk that we give.

If you would like to know more about bulging disc or herniated disc tip 8 stretches and exercises, just click the following link(Bulging Disc or Herniated Disc Tip 8 Stretches and Exercises).