*Always consult with your healthcare professional before starting any exercise regimen.
Disc degeneration can happen as part of the aging process but can also happen as a result of injury, genetics, and lifestyle factors like poor posture, smoking, and obesity. What happens is the discs that act as cushions between the vertebrae get worn down and lose their ability to absorb shock and support the spine.
Exercises that strengthen the core muscles that protect and support the spine can help improve posture and promote decreased disc pressure and ultimately less wear and tear on the spinal discs.
Hip Hinges: Keeping your feet shoulder width apart with an open chest, palms facing forward, shift your weight into the heels. Unlock the knees, and with a long neutral spine, hinge hips back behind heel.
Allow hands to come forward to counter as the hips pull back. Return to standing position with spine long and palms forward. You should feel a gentle stretch down the back side of the legs. Repeat 15x’s
Cat-Cow:Starting on all fours, hands directly under shoulders, tuck your chin and round your back like a cat. Then let your belly sink and arch your back downwards (cow). Repeat 10-15x’s slowly.
Bird Dog Stretch:Starting on all fours with hands directly under shoulders, extend your left arm and right leg simultaneously. Hold for 3 secs, then alternate sides. Repeat 10-15x’s.
Glute Bridges:Laying flat on your back, bend the knees with feet flat on the floor. Raise the pelvis creating a straight line from the knees to shoulders and hold for 5 secs. Repeat 10-15x’s.
Planks:Get into a push up position and bring forearms down to the ground, with elbows under the shoulders. Hold this position for 30-60 secs. It may take time to work up to 30 secs, but practicing daily will get you there. Make sure your back stays straight and hips don’t fall towards the floor. If this is too difficult, bring your knees to the floor.
In addition to these exercises, we recommend walking daily. If you can incorporate 20-30minutes of walking into your routine it will keep your muscles active without straining the spine. And our next top tip is to pay attention to your posture! If you are one of the millions of people who have to sit for work, make sure that you are not in a prolonged slouch posture which can undo any benefits of the exercises above.
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