|
I’m not a PT but my new AI friend thinks this:
It's important to consult with a healthcare professional before starting any exercise program, especially if you have a herniated disc. The following exercises may be beneficial for L5 and L4 herniations, but it's important to modify or adjust them based on your specific needs and limitations:
Knee to chest stretch: Lie on your back with your knees bent and feet flat on the floor. Bring one knee to your chest and hold it in place with both hands. Hold the stretch for 15-30 seconds, then switch legs. Repeat 2-3 times on each side.
Cat-cow stretch: Start on all fours with your wrists under your shoulders and your knees under your hips. Inhale as you arch your back and lift your head and tailbone towards the ceiling. Exhale as you round your spine and tuck your chin towards your chest. Repeat for 10-15 reps.
Pelvic tilt: Lie on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor by tucking your pelvis under and squeezing your abdominal muscles. Hold for 5 seconds, then release. Repeat 10-15 times.
Leg raises: Lie on your back with your legs straight and arms at your sides. Lift one leg off the ground, keeping it straight. Hold for 5 seconds, then lower it back down. Repeat 10-15 times on each side.
Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes as you lift. Hold for 5 seconds, then lower back down. Repeat 10-15 times.
Again, it's important to consult with a healthcare professional before starting any exercise program, especially if you have a herniated disc. They can help you determine the best exercises for your specific needs and limitations.
|