Exercise Stretching

As I have always been saying to one of my friends who is currently suffering from lumbar pain caused by disc herniation- Choosing the right stretching exercises are very important in healing the lower back. Firstly, due to the injury condition of our lower back, there are many types of stretching exercises are not suitable for us because the pain we have to endure can be severe.

Secondly, it is unavoidable to perform any exercise without any pain, hence choosing the right set of stretching exercises that can lower the pain to the minimum point is what a lumbar pain patient really needs.

I was once a herniated disc and sciatica patient. I've been through a lot of types of treatment over the years. Honestly speaking, there isn't any treatment is as effective as performing the right stretching exercises when it comes to healing the herniated disc condition.

Here are a few simple stretching exercises I've been doing a few years back when my condition was chronic:

• Face down and let your stomach, chest and hips face to the floor (prone position). The low back is gently placed into extension and propping the upper body up on the elbows. Try stretching your back muscles bit by bit until you feel the pain. Get back to the original position and repeat these movements until you're tired.
• The second exercise is quite similar to the first. Remain the prone position, straighten your hands and push your palms to let your body to form an obvious curve. If the pain is severe, try do it slowly and lightly. The important thing to note is that you are stretching your lumbar muscles where the disc herniation happened. It can cause you lots of pain initially but once you get used to the exercises, you'll feel a lot better the next time you perform the exercise.
• Next is another exercise you can perform every morning when you wake up or before you sleep- Raising your legs straight. This will be tough if your condition is serious. Hence, you can try asking your wife or children to help pushing your legs upward when you performing it. Or, if raising both your legs is quite impossible at the moment, try lifting one of them and switch to another. If you can't even lift one of your legs, try lie your back on the bed, bending your legs with your feet touching the bed. This should be a simpler exercise than the previous one.

These exercises were exercises I used to perform a few years ago and had worked very effectively on me. Obviously, initially you will feel intense pain as that's the normal reaction your body would react. After trying for a few days or perhaps weeks, you will feel recovering the strength of your back again.

Remember, self-discipline plays a very important part in healing your lumbar herniated disc problem. If you want to recover fast, doing these exercises consistently is a must. I would say perform them a few times a day if possible.

I've learned all these stretching exercises through the Muscle Balance Therapy program created by Healthy Back Institute. Muscle Balance Therapy aims to correcting your lower back muscles into a proper balance, by teaching you very specific exercises where you can do it at home with minimum pain felt. Up to date, more than 50k patients around the world who have upper back pain, lower back pain and sciatica were managed to cut down 90% of the pain in the first 3 weeks of applying the exercises suggested by Muscle Balance Therapy.

If any of the exercises failed to cure you in the past, learn how to cure your herniated disc pain or at least reduce the pain to the minimum level 21 days from now with the help of Muscle Balance Therapy

I'm Johnny Carter, the author of this article. I'm a person who has been experiencing 30 years of chronic lower back pain and sciatica. Read my story on how I managed to cure my back pain FOR GOOD in 4 weeks time with the Muscle Balance Therapy system.

Woman Stretching Before Exercise $24.99 Woman Stretching Before Exercise - Photographic Print

Stretching $15 Discover the key to staying fit and supple with this easy-to-do stretching program. Targeted warm-up and cool-down stretches prevent sports injuries, while others effectively counter aches and pains, bad posture, andthe effects of aging. An added benefit is ease: this practical stretching program fits effortlessly into a busy life. The stress-free way to stay supple, keep fit and exercise safely

Group of Chinese Doing Morning Exercise and Stretching on the Bund $39.99 Eightfish Group of Chinese Doing Morning Exercise and Stretching on the Bund - Photographic Print

Stretching and Exercise - The Truth! (DVD) $44.73 Considerable debate exists concerning the value of stretching prior to activity. Stretching and Exercise—The Truth! sifts through the available research on the topic and uncovers several misconceptions and oversights that can help shed light on the issue. The DVD is a terrific resource for health/fitness professionals who want to better understand the scientific rationale of why individuals should or should not stretch before engaging in physical activities. Among the topics covered: introduction to stretching, research studies—decrease in performance, research studies—no change in performance, research studies—increase in performance, studies on injury prevention, interpreting the research, and questions we need to ask. Produced in cooperation with the IDEA Health & Fitness Association.

Stretching Out Legs and Putting Soles of Feet Together, an Exercise for the Feet Used $79.99 Stretching Out Legs and Putting Soles of Feet Together, an Exercise for the Feet Used - Premium Photographic Print

Women Stretching During Exercise Session, New York, New York, USA $24.99 Paul Sutton Women Stretching During Exercise Session, New York, New York, USA - Photographic Print

Woman in Pajamas Doing Bending, Stretching Exercise in Front of Vanity $24.99 H. Armstrong Roberts Woman in Pajamas Doing Bending, Stretching Exercise in Front of Vanity - Photographic Print

The Way of Stretching $9.99 - The book features stretching exercises designed to prevent injury and to promote the healing of specific body parts.- Rush incorporates ideas from many different traditions, including T'ai Chi, Chinese medicine, Aikido, Zen, yoga, and massage.- Rush has pioneered a ingenious new technique called the "Rush Reverse," a simple-to-perform exercise that lengthens muscles.- Widely recognized as an authority on bodywork, Rush is the author of the perennially popular "The Back Rub Book and the illustrator of George Downing's two-million-copy bestseller "The Massage Book.

Stretching in the Office $19.47 Staying Loose provides simple stretching routines to make high-tech life healthier. Easy-to-follow instructions and line drawings accompany each stretch. The book also includes tips on creating an ergonomic workstation. Task-specific stretches that keep you stress-free on the job. Self magazine Addresses the dilemma of the ... workday: getting in some exercise when you have no time to work out. Publishers Weekly

Bob Anderson Stretching Mat $93.04 The Bob Anderson Stretching Mat is an individual exercise mat. As well a Bob Anderson stretching program is imprinted on the cover material. Filled with 2" thick foam. Size: 72"L x 24"W x 2" thick.

Flexibility and the Science of Stretching (DVD) $44.73 Flexibility and the Science of Stretching provides an in-depth look at the basic factors that affect the development of flexibility, as well as an overview of the core stretching methods for enhancing personal flexibility. The DVD features a series of proven stretching exercises designed to enhance overall flexibility. Each exercise is explained and demonstrated in detail. Among the topics covered: overview of the basics of flexibility, principles of stretching, basic prerequisites for any stretching program, stretching demonstration, and proprioceptive neuromuscular facilitation (PNF). Produced in cooperation with the American College of Sports Medicine (ACSM).

The Myths & Realities of Stretching (DVD) $44.73 The Myths & Realities of Stretching presents a comprehensive discussion of the misinformation, misunderstanding, and mystery attendant to the documented benefits of sound stretching. In a straightforward, easy-to-understand manner, the DVD reviews the literature concerning how stretching can help (and in some instances hinder) individuals. Among the topics covered: research that indicates that stretching immediately prior to exercise or sports does not prevent injuries, research that shows stretching weakens the muscle for approximately 10-15 minutes, possibly making it more susceptible to injury, evidence that a pre-work warm-up in an occupational setting offers benefits to both the worker and the employer, how workstation stretching can help prevent muscle imbalances caused by chronic occupational positions, and anecdotal benefits of stretching. Produced in cooperation with the American College of Sports Medicine (ACSM).

Stretching--Understanding the Basics (DVD) $53.69 Featuring two separate video programs (Lower-Body Stretches and Upper-Body Stretches), Stretching—Understanding the Basics presents a detailed review of the basic concepts and steps involved in contract-relax stretching. Offering practical tips for safe, effective stretching, the DVD explains how to initiate a stretching program for the major muscle groups of the body. Among the topics covered: range of motion for each muscle group stretched, PNF (proprioceptive neuromuscular facilitation), how personal trainers can keep their own bodies safe, contract-relax stretching, based on post-isometric relaxation, specific stretches for the major muscles of the body, and advice on when not to stretch. Produced in cooperation with the American Council on Exercise.

Young Women Stretching During Exercise Session, New York, New York, USA $24.99 Chris Trotman Young Women Stretching During Exercise Session, New York, New York, USA - Photographic Print

Brooklyn Dodgers' Charley Gelbert Doing Stretching Exercise on a Mat During Spring Training $99.99 William Vandivert Brooklyn Dodgers' Charley Gelbert Doing Stretching Exercise on a Mat During Spring Training - Premium Photographic Print

Brooklyn Dodgers Pitcher Ed Albosta Doing Stretching Exercise During Spring Training $99.99 William Vandivert Brooklyn Dodgers Pitcher Ed Albosta Doing Stretching Exercise During Spring Training - Premium Photographic Print

Stretching Excercises Encyclopedia (Paperback) $30.02 This book offers a general theory of muscle stretching. Anatomical illustrations explain the different muscle groups involved in the exercises. Furthermore, each exercise includes information about the movement one needs to perform, the posture that one must adopt, common mistakes that should be avoided, the principal and secondary muscles worked in this exercise, as well as a series of very useful tips and advice. Original.

Power Aerobics: Yoga & Stretching - Dolby $9.99 Fitness expert Michaela Roberson hosts this yoga based exercise program, designed to offer an integrated approach to health, weight loss, and muscle tone, with an intense workout that focuses on stretching and flexibility. ~ Cammila Albertson, Rovi

Stretching It $23.99 Andy Warhol Stretching It - Art Print

15 Minute Stretching Workout $17.95 No time to exercise? No problem! The 15-Minute Fitness Series gives readers all the tools they need to squeeze regular exercise sessions into their lives. Here are fast, effective mini-workouts presented in an easy-to-use format with at-a-glance summaries to kickstart them on the road to fitness. Stretching is fantastic addition to the series. There are three elements to the package. The first consists of four complete miniworkouts at-a-glance, each one with its own fold-out chart, which are evenly distributed throughout the book. All the reader needs to do is to start exercising. The second shows the exercises again with full instructions and annotation in the accompanying pages of the book. This enables readers to check that they are doing the exercises shown in the at-a-glance charts correctly and to perfect their technique. This takes readers through the four 15-minute sequences featured in the book, giving readers the added confidence to start, and continue, exercising. Each book is written by an expert in their field; their brief, to provide the best "express" home workouts using the absolute minimum of equipment. The effectiveness of the 15-minute exercise period is backed by scientific evidence. Done consistently over time, smaller but regular exercise sessions bring real benefits. The 15-minute Fitness Series makes the most of the time available, and is designed to be both effective and enjoyable. Why waste your time with tedious gym sessions, when you can get a targeted express workout with the 15 Minute Stretching Workout ? This clever package gives you four expertly designed 15-minute stretching workouts suitable for all levels of fitness.

Stretching Anatomy - 1st Edition (Book) $19.95 See inside every stretch-and maximize flexibility! Stretching Anatomy will arm you with the knowledge to increase range of motion, supplement training, enhance recovery, and maximize efficiency of movement. You’ll also gain a detailed understanding of how each stretch affects your body.Stretching Anatomy is like having an X-ray of each stretch, only better. Not only do you see full-color illustrations of the muscles in action, but you also find out how changes in position can alter the muscle emphasis and difficulty and how variations can improve safety and effectiveness. Each exercise includes detailed instruction on how to stretch, when to stretch, primary and secondary muscle emphasis, and which muscles are activated for support. Stretching programs provide three levels of difficulty, including light stretching that can be used as a warm-up or to aid in recovery from soreness or injury. And summary movement tables show how to customize stretching programs to focus on key problem areas.Whether it is increased flexibility or reduced muscle soreness or tension, Stretching Anatomy allows you to see and feel the benefit of proper stretching technique.11/16/2006 copyright, 160 pages.

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