Januari 04, 2017
hello again this is sam visnic from endyourbackpainnow.com/blogand today what were going to cover is a fantastic exercise for those of you who may be sufferingfrom disc herniation. it is called the mckenzie press-up. now i do not take credit for thismovement at all. it is formulated by a physical therapist a world renowned one called robinmckenzie who has a fantastic approach for disc herniation and this exercise only representsa very small portion of his entire his system. but i found it to be extremely effective ifyou're only going to choose one movement to do, to assist with decreasing disk herniationpain. now this motion as we discussed in many ofthe videos and sections of my blog. the movement that you absolutely want to avoid at all costsif you have a posterior disc herniation is
flexion which is rounding the spine forward.the corrected motion is going to be extension of the spine which we can perform in a proneposition meaning laying face down. what we're tending to do here is to do an extension typemotion without using any of the muscles and the lower back of the hips. so we want tomake sure that you're in a complete resting state. many times if you had a significantamount of pain from your disk herniation just lying down in the prone position can giveyou a tremendous amount of relief. individuals who have an interior or pelvic tilt whichis causing their pain laying face down can actually cause them pain. but if you havea posterior disc bulge this position allows you to have a significant amount of decreaseddisc pressure which means less pressure on
the nerve ie. less pain. as you can see here karen is laying down inthe prone position. the spine is at a nice arrested extension position. that would bestep one of the motion. step two of the motion would be if she was just supporting herselfactually up on her elbows. which is what i'm going to have her do. so in this positionhere if she is just supporting her elbows just like a child would be watching television.this position increases the amount of extension in the spine. it is very helpful providedshe is completely relax in this position. this she can hold wanted this position foranywhere between 60 seconds to two minutes at a time depending upon how it feels. someof those stretches in the spine may become
adaptively shortened out of having a lot offlexion in the spine for long period of time so this might take a little bit of time toget used to. i urge you that if you are attempting these exercise always to consult your physicianprior to doing any of this to make sure if they are right or not for you. don't go anddo anything that may increase your pain that is not the intention. this is for education so that you understandwhere you're going with these types of motions. so we always start with the prone positionfirst and then propping up on top of the elbows. the full mckenzie press-up is if karen wereto go all the way back down again. if i were to have her put her hands underneath her shouldersas if doing a closed stance push-up and she
allows her entire lower by two completelyrelax takes a breath and then slowly extends as she pushes herself up right into her armsare pretty much straight. from that position their her back muscles are completely hangingin what i call a sagging position. none of the muscles in the glutes or the lower backare turned on. she gets to the top it holds for a brief second or two and then the herselfback down again. again keeping all the weight on the hands. this process can be repeatedfor about 10 repetitions and many times i have clients perform it every hour on thehour or to tolerance.
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