📖 https://backinshapeprogram.com/2024/11/disc-herniation-rehab-the-big-mistake-to-avoid/

🔍 The Common Misstep:

Chasing Unique Exercises: Many believe they need specialized exercises for their specific back injury, leading to a scattered rehab approach.

🧩 Simple Yet Effective Approach:

Focus on Universal Principles: Instead, aim for a healthy, functional back with exercises that align with key recovery principles.

✅ Core Principles of Rehab:

Principle 1: Spine Control: Master the art of maintaining a neutral spine to protect and heal injured segments.

Principle 2: Load Bearing: Gradually increase your spine's capacity to handle load, mimicking everyday activities.

Principle 3: Hip Mobility: Enhance hip strength and flexibility to support and relieve your lower back.

🔧 Exercises Everyone Should Master:

Modified Dead Bug - Core engagement without strain.

Marching Bridge - Stabilizes spine in a controlled environment.

Squat - Fundamental for everyday movements.

Hip Hinge - Teaches proper bending mechanics.

Step Up - Builds asymmetrical strength and stability.

💡 Tailoring Your Rehab:

Your journey involves not just selecting these exercises but mastering them through your unique challenges:

- Identify and correct your movement errors.

- Progress exercises in intensity and complexity over time.

- Use tools like tape tests or towels to aid technique.

🌟 The Path Forward:

Simplicity in selection allows for depth in execution. Progressing through these foundational exercises, tailored to your feedback, leads to genuine recovery. Remember, the uniqueness is in your journey, not in the exercises.

📝 Dive into our exercise tutorials for visual guidance on executing these movements correctly.

🌐 Community Support:

For personalized guidance through the highs and lows of recovery, consider joining our Back In Shape Program or check out our community for shared experiences and expert advice.

#BackRehab #HerniatedDiscRecovery #SimpleExercises

0:00 Introduction

1:08 Looking For The Wrong Thing

2:13 Principle 1: Control Neutral Spine

4:03 Principle 2: Load

5:11 Principle 3: Health

6:29 Everyone Needs These Principles

7:37 Accessible Exercises

8:44 Scalable Exercises

9:37 True To Life

10:49 Must Be Simple

11:49 Need To Progress

12:42 The Selection Of Exercises

14:18 Your Unique Rehab Plan