Exercises with resistance bands that are gentle on the lower back for individuals with a herniated disc.

By Jessica

Exercises with resistance bands for people with herniated discs.

 

The gluteal muscles, commonly referred to as the glutes, are essential to the human body. They can be categorized into three main groups: the gluteus maximus, gluteus medius, and gluteus minimus. Each muscle serves distinct functions and plays a crucial role in overall health and athletic performance.

Resistance bands are effective tools for strength training, allowing you to easily perform exercises targeting the glute muscles, legs, arms, and upper body. Using resistance bands can enhance the intensity of lower body movements, even when the exercises themselves remain the same. Because the elasticity of the bands varies, it's important to select one that aligns with your physical capabilities.

 

1. Band Squats

Instructions:

  1. Position the exercise resistance band about 10 cm above your knees.
  2. Adjust the band to ensure it stays in place when you stand with your legs apart. If the band is too loose, tie a knot to secure it.
  3. Push your hips back as you squat down, using the resistance of the band to keep your knees from caving in by applying outward force.
  4. When standing up, ensure the band continues to keep your knees from coming together.

Sets:

   3 sets of 10-15 repetitions each.

 

Band Squats

 

 


 

2. Band Hip Bridges

Instructions:

  1. Lie on your back with your knees bent, and position the exercise resistance band about 10 cm above your knees.
  2. Keep your feet shoulder-width apart and adjust the band to ensure it doesn’t slip down.
  3. As your feet get closer to your hips, the angle of your lift will increase, so adjust your foot position according to your ability.
  4. Place your arms naturally at your sides, and lift your hips up while keeping your knees from coming together. Be careful not to let your heels lift off the ground.

Sets:

   3 sets of 10-15 repetitions each.

Band Hip Bridges

 

3. Seated Leg Abductions

Instructions:

While sitting, place the resistance band around your knees as shown in the image, and perform leg abductions by spreading your legs apart and then bringing them back together. This exercise method is recommended by the renowned Professor Jeong Seon-keun from South Korea.

Sets:

   3 sets of 10-15 repetitions each.

 

Leg Abductions

 

 


4. Side-lying leg lifts

Instructions:

Side-lying leg lifts are another effective exercise for the gluteus medius. Lie on your side with your legs extended and feet together. Keeping your pelvis and lower back stable, lift your top leg as high as possible. Hold for one second, then lower the leg back down

Sets:

   3 sets of 10-15 repetitions each.

side-lying leg lifts

 

 

For more information, please visit   https://olympithecus.blogspot.com
Tag: Health, herniated discs, resistance, band exercises

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