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📚 Resources:

📖 https://backinshapeprogram.com/2024/04/the-worst-movement-for-herniated-disc-recovery-avoid-at-all-costs/

https://youtu.be/vdPFeZmkvFA

https://youtu.be/XWWvZ4AuvjU

https://youtu.be/aqcvEh7hVGY

👀 Ever wonder why your recovery from a herniated disc hits a snag despite regular workouts? There's one common gym movement that might be the culprit behind those frustrating relapses and flare-ups!

📉 Why It's Missed: This risky movement often goes unnoticed because it's part of common exercises like squats and deadlifts. It happens when your pelvic tucks under at the end of these motions due to tight hamstrings and limited hip mobility. This "pelvic tuck" or "butt wink" can drastically increase stress on your lower back, aggravating your herniated disc.

🛑 The Danger: Especially harmful if you have issues with your L4-L5 or L5-S1 discs, this movement can destabilise an already compromised area of your spine, leading to pain and setbacks in your recovery.

🔍 Control and Focus: Learn how to maintain a neutral spine with precise muscle engagement and avoid the pitfalls of this movement. We cover practical steps to monitor and improve your technique to ensure safe training and strength-building.

📏 The Tape Test: An invaluable method to detect when you're losing form during exercises. This simple test can help you maintain control and avoid putting undue pressure on your herniated disc.

🏋️‍♀️ Adjust Your Training: Understand the importance of knowing your limits and avoiding heavy lifting that can exacerbate your condition. Tips on how to gradually increase weight and maintain good form are crucial.

📚 Long-Term Strategy: Discover safer workout modifications and why avoiding certain high-risk exercises can significantly benefit your recovery process.

🤕 Resources for Recovery: Don’t miss out on our additional tools and programs designed to aid your journey back to full health, including decompression techniques and a comprehensive recovery program.

#HerniatedDiscRecovery #GymSafety #BackHealth #WorkoutTips

0:00 Introduction

0:43 Why We Miss It?

1:16 The Movement: Pelvic Tuck

1:52 Why Flexion Is Bad?

2:29 2 Parts Of Healing

3:39 Control Pelvic Tuck

5:19 The Tape Test

6:29 Be Wary Of Relapse

9:08 Feel The Heaviness

10:16 Strategy 1: Add Range Of Motion

11:21 Strategy 2: Lean On Single Leg

14:13 Overview: Final Thoughts