Prone Stretches for Disc Bulges

Prone Stretches for Disc Bulges

Recommended Frequency:

Every day

The Best Stretches for Lower Back Pain
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Prone on Elbows / Cobra Pose

Prone on Elbows / Cobra Pose

8:00 AM
5m

A prone stretch that extends the spine, beneficial for disc bulges but should be avoided by those with arthritis, stenosis, or degenerative disc disease.

Choose from 2 Options
Stay in prone on elbows ,
Progress to full Cobra
Simple Task
Simple Task

Prone on elbows

Timed Activities - 20s
Child's Pose

Child's Pose

8:10 AM
5m

A gentle stretch that rounds the lower back, beneficial for those with degenerative disc disease, stenosis, or arthritis. Those with disc bulges should approach this stretch with caution.

Simple Task
Simple Task
Simple Task

Move into Child's Pose

Timed Activities - 20s
What You'll Get
  • 💪
    Disc Bulge Relief
    This stretch can help alleviate pain associated with disc bulges by promoting extension of the spine.
  • 💪
    Improved Spinal Extension
    Regular practice of this stretch can improve the ability to extend the spine, which is often limited in those with disc bulges.
  • 💪
    Lower Back Flexibility
    This stretch helps improve flexibility in the lower back by gently rounding the spine.
  • 💪
    Spinal Decompression
    Child's Pose can help decompress the spine, potentially providing relief for conditions like degenerative disc disease or stenosis.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Optional

Stretch Out Strap

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Try It Out, Adjust As You Go!
What People Think About This Routine
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