Disc Sparing Exercises

(WARNING:  none of the following exercises should be permformed unless you have been cleared by your physician/chiropractor.  Also, the exercises will not do you any good unless all dsyfunction (scar tissue in the muscles and joint restrictions) are taken care of first.) 

Hip Hinge:   Perform 2 sets of 10 per day.  Focus on keeping your spine neutral and pivoting from the hips as much as possible to train how to go from sit to stand with minimal lumbar spine flexion.

Hip Capsule stretch:  Perform 2 sets of 10 per day.  Do this exercise if you find performing the hip hinge difficult to peform.  This exercise works at stretching the posterior hip capsule. 

Box Squat:    Perform 2-4 sets of 10 per day.   This exercise trains how to spare your spine when you go from sit to stand or vice versa.  You can start in a higher position off the arm rest of a couch if you lack flexibility in your hip capsule yet.  Remember to move in a slow and controlled movement and do not rest at the bottom.  It should be a "touch and go" type of movement at the bottom. 

Pistol:  This is the advanced version of the box squat done with one leg at a time.  This should only be done after the box squat is mastered and has clean movement throughout. 

Dr. Bryan Dingsor is the owner of Watertown Chiropractic P.C. in Watertown, SD. He specializes in the treatment of many musculoskeletal conditions and weight loss. For an appointment, please call 605-882-2304 Today.