Let\'s say we have an individual that is 25 years old and recovering from a lumb
ID: 3507073 • Letter: L
Question
Let's say we have an individual that is 25 years old and recovering from a lumbar disc herniation. They are 4 weeks post injury and feel 90% improved. They sit all day at work. They were working out sporadically before the injury. This injury has motivated them to get more consistent with exercise and they'd like to get back to working out. They are asking your advice on what exercises they should and shouldn't do if they have 45 minutes to go to the gym.
What would warm-up look like? Should they head to the weights are stick to mat exercises. There are no wrong answers, each of you will likely approach this differently.
Explanation / Answer
Warm up: A 15min. warm up is necessary before starting the exercises. This will help make the body ready for exercises and prevent any kind of back strain injuries or muscle pulls.
The warm up should include stretching exercises of lower limb muscles including TA stretch, hamstring stretch, rectus femoris and quadriceps stretch. Lower and upper back stretching should also be performed.
Exercise session: The exercise session should be focused on back flexibilty and mobility exercises and core strengthening exercises. Flexibility exercises include quadriceps stretch, adductor stretch, gluteal stretch, IT band stretch, hip flexor stretch, hamstring stretch. The patient should incorporate exercises like bridging, straight leg raise, reverse straight leg raise, cat and camel exercise, superman exercise, back isometrics, prone on elbows, prone on wrist, crunches on physiobsll, abdominal draw in on physioball.
Patient should avoid lifting any kinds of weight and stick to mat activities. Weight lifting can put undue pressure on back muscles and cause more pain.
The exercise session should be concluded with proper cool down periods which again includes stretching and ankle toe movements for 10 min.
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