Warning: Do NOT attempt to do any of these exerciseswithout first discussing them with your doctor!!!!

|||| Level One Exercises |||| Level Two Exercises |||| Doug's Core Program ||||

 

ALWAYS START YOU WORK-OUT WITH THIS STRETCH. Simply get in the above position and GENTLY pull your knee hold for a count of 20 to 30 seconds. Slowly lower the leg and repeat the other side. Do each leg 3

. Do NOT force it or cause yourself any significant lower back pain. It's also easy to stretch the Piriformis Muscle in the 'up' position (grey leg). All you do is move your left heal toward the right knee (rotates the knee and hip) while you keep your knee in about the same place. DO NOT do this (piri stretch) if you have bad knees!

 

Since disc patients lose their ability to 'Reflex-Contract' their core spinal-stabilizers, learning how to 'manually' accomplish this is a must! Here's how: Simply suck / contract your belly-button downward (NOT by deeply inhaling!) and tighten your buttock muscles and your anus muscle (as in trying desperately to hold in a threatening fart!) SIMULTANEOUSLY and HOLD. IF you're really in pain (acute) DO NOT DO THE BUTT AND ANUS MUSCLE PORTION! 1 to 3 Sets of 5 to 15 seconds is plenty.

 

Assume the above position only put the grey arm straight over-head and the white arm down by your side. Now, tighten your tummy (and butt if your not too sore) to lock your spine in place. Slowly lift the grey arm upward like a railroad crossing-gate; keep it moving until it rests on the ground next to your side. SIMULTANEOUSLY do the same thing with white arm (right) ONLY IN THE OPPOSITE DIRECTION. Both arms are going in opposite directions. 1 to 3 Sets of 5 to 20 repetitions with each leg is enough.  

Assume the above position only the grey leg is down (like the white). Tighten your tummy and SLOWLY raise your knee toward your chest. Keep that tummy tight as you lower it back down to the ground. Repeat with the other limb. To make this more difficult, lift your head off the ground as well and hold it up as you do the leg-ups. to 20 repetitions with each leg is enough. . You can also use ankle weights if you are tolerating these well.

 

For our final stomach exercise, lets combine the above two exercises, only we will NOT go all the way. Tighten the tummy and SLOWLY (like a Kung Fu master) lift the left arm and right leg SIMULTANEOUSLY. Bring them to the mid-way point

hold for 5 to 15 seconds, and return them to their original positions. Repeat other side. 1 to 3 Sets of 5 to 20 repetitions with each leg is enough.

 

Take two or even three pillows and lie on top of them as shown above. Slowly raise your left leg (keeping it straight) upward and HOLD it at the top for 5 to 20 seconds. Slowly lower and repeat with the other lower limb. Only raise your leg to a comfortable height. DON'T go so high that your causing a lot of pain. You don't have to go very high for this to be effective. 1 to 3 Sets of 5 to 20 repetitions with each leg is enough.

 

DO NOT DO THIS ONE IF YOU HAVE A BAD NECK! Take two or even three pillows and lie on top of them as shown above. Note that the pillows are more forward (on the chest) than compared to the 'Prone Leg Extensions'. Also note that I use a little pad for the forehead. Slowly raise your left arm (keeping it straight) upward and HOLD it at the top for 5 to 20 seconds. Slowly lower and repeat with the other arm. Only raise your arm to a comfortable height. You don't have to go very high for this to be effective. 1 to 3 Sets of 5 to 20 repetitions with each arm is enough.

 

Here's an alternative to the exercise on the left. Simply mount the Gym Ball as shown above. Note that both knees touch the ground. Next Slowly raise and extend your right arm and HOLD it at the top for 5 to 20 secondslower and repeat with the other arm. Only raise your arm to a comfortable height. You don't have to go very high for this to be effective. 1 to 3 Sets of 5 to 20 repetitions with each arm is enough.

 

DO NOT DO THIS ONE IF YOU HAVE A BAD NECK! Take two or even three pillows and lie on top of them as shown above. Simultaneously lift the white arm (left) and grey leg (right) slowly upward. Don't force it! just go as high as you can. Hold this top position for 5 to 20 seconds and then lower. Repeat the other limb pair. 1 to 3 sets of 5 to 20 repetitions with each limb pain (white arm - grey leg) is good enough.

 

Start in the above position (grey). Make sure your knees are spread fairly wide apart so you have a good base. You can put some pillows under your knees to boost yourself up if need be. If you have neck problems fold your arms across your chest instead of the 'hands-behind-head position. SLOWLY lift your chest off the ball. DON'T TRY TO GET TO HIGH OFF THE BALL at first. A little bit of 'lift' goes a long way. HOLD that top position for 3 to 10 secondsthen slowly lower your self back to the grey position. 1 to 3 sets of 5 to 20 repetitions will be enough.

 

While keeping your low back in the neutral position, simply sit for 5 to 20 minutes while watching TV. You may bounce gently, and slightly roll from side to side. Just 'play', but make sure you keep that neutral spine.  

 

Top | Level 2 Exercise | Exercise Main Page © Copyright 2002 – 2005 by Dr. Douglas M. Gillard DC - All rights reserved

Warning: Do NOT attempt to do any of these exerciseswithout first discussing them with your doctor!!!!

|||| Level One Exercises |||| Level Two Exercises |||| Doug's Core Program ||||

 

Always start your exercise program with this stretch. Gently, pull your knee to your chest and hold for a count of 20 to 30 seconds. Slowly lower the leg and repeat the other side. Do each leg three times. Do NOT force it or cause yourself any significant lower back pain.

 

While slightly tightening your tummy, SLOWLY lift your left arm and your right leg simultaneously and bring them to the 12 O'clock position (above your chest). Slowly lower into original starting position and repeat other limb pair. Three set of 5 to 20 repetitions is usually sufficient.

 

Start with your left leg fully extended (straight). Tighten your tummy and slowly SKIM your left heal towards your buttock, then lift the leg and curl it towards your chest. Reverse the direction and return the leg, slowly, to original position. Repeat other with other leg. Three sets of 5 to 20 repetitions with each leg should be sufficient.

 

Start in the neutral position (back and head flat on the floor with the knees bent to 90 degrees). Lift or curl your upper torso off the ground just enough to get your should blades off the ground. DO NOT GO ANY FARTHER! Your lower back should always be in contact with the ground. Three sets of 5 to 20 will be enough.

 

Simply mount the Gym Ball as shown in the above position (except gray arm). You may want to make this more advanced by NOT using your knees (above). The narrower you put your feet the harder it is. Once you have your balance, simply raise your right arm and hold it parallel with the ground for 5 to 20 seconds. Slowly lower it and repeat on the other arm. Three sets of 5 to 15 repetitions with each arm should do.

 

Simply mount the Gym Ball as shown in the above position (except white leg). Slowly lift your left leg upward, straightening it as you go, until it's about parallel with the ground. Hold at the top for 5 to 20 seconds. Slowly lower it and repeat with the other leg. Three sets of 5 to 15 repetitions with each arm should do.

 

Mount the Gym Ball in the Ready-Position (white arm & gray leg). Simultaneously lift and extend the right arm and the left leg and hold for 5 to 20 seconds. Slowly lower the limbs back to the Ready Position and repeat other limb pair (left arm and right leg). Three sets of 5 to 15 is enough. To make this tougher you can use ankle and arm weights. Remember to keep your head UP (as shown above).

 Mount the Gym Ball in the Modified-Ready-Position (knees not touching floor - gray head & trunk). Slowly lift your chest off the ball and extend your head. Hold at the top for 5 to 20 seconds. Slowly lower and repeat. 3 sets of 5 to 15 repetitions will be plenty. IF YOU HAVE A BAD NECK, then fold your arms on top of your chest instead of behind the neck. To add difficulty, narrow your base (bring your feet closer together).

 

While keeping your low back in the neutral position, simply sit for 5 to 20 minutes while watching TV. You may bounce gently, and slightly roll from side to side. Just 'play', but make sure you keep that neutral spine.

 

 

Top | Level 1 Exercise © Copyright 2002 – 2005 by Dr. Douglas M. Gillard DC - All rights reserved

Warning: Do NOT attempt to do any of these exerciseswithout first discussing them with your doctor!!!!

|||| Level One Exercises |||| Level Two Exercises |||| Doug's Core Program |||| Instructions ||||

 

ALWAYS START YOU WORK-OUT WITH THIS STRETCH. Simply get in the above position and GENTLY pull your knee to your chest and hold for a count of 20 to 30 seconds. Slowly lower the leg and repeat the other side. Do

. Do NOT force it or cause yourself any significant lower back pain. You may not be able to flex your hip as far as me; its ok, just go as far as you can without causing pain in your lower back.  

Tight Butt muscles, especially the external rotators (piriformis & company), can irritate the already irritated sciatic nerve. This stretch will stretch the powerful gluteal musculature and the piriformis muscle: Simply pull the knee toward the chest and then toward the opposite shoulder. Flop your ankle on the outside part of your non-stretching knee (as above). count of 20 to 30 seconds then lower. Repeat other side. Do each leg 1 to 3 times.

 

Since disc patients lose their ability to 'Reflex-Contract' their core spinal-stabilizers, learning how to 'manually' accomplish this is a must! Here's how: Simply suck/contract/pull your belly-button downward toward the floor. This is NOT done by inhaling deeply!. Also, tighten your buttock muscles; your anus muscles, as in trying desperately to hold in a threatening fart; and urethra opening (pea hole). Do all of the above SIMULTANEOUSLY and HOLD for 8 to 20

Repeat 1 to 3 sets. IF you're really in pain (acute) do NOT do the Butt, Pea-hoe, and Anus

 

This exercise starts with your left arm by your side, and your right arm straight over head. Now, tighten your tummy slightly (green arrow) (and butt too if your not too sore) to lock your spine in place and simultaneously lift each arm upward, over the head, and back to the floor (right arm from 3 O'clock to 9 O'clock, left arm from 9 O'clock to 3 O'clock). Note, the left arm will move clockwise and the right arm will move counter clockwise. 1 to 3 Sets of 5 to 20 repetitions with each legAlso note that the knees are always bent to keep pressure off the sciatic nerve; we may call this the 'starting positionAlways use this position of the all the supine (face up) exercises.

 

Get in the 'Start position' (both knees bent fig.#4). Also put both of your arms straight up in the air as I'm doing above. Tighten your tummy and SLOWLY raise your knee toward your chest. Keep that tummy tight as you raise it and then lower it back down to the ground. Repeat with the other limb. To make this more difficult, lift your head off the ground as well and hold it up as you do the leg-ups. 1 to 3 Sets of 5 to 20 repetitions with each leg is enough. You can also use ankle weights if you are tolerating these well.  

For our final level 1 stomach exercise, let's combine the previous two exercises. Start in the usual position (both knees bent to 90 degrees) and both arm straight over-head and on the floor. Tighten the tummy and SLOWLY (like a Kung Fu master) lift the left arm and right leg SIMULTANEOUSLY. Bring them to the mid-way point (12 O'clock). Hold for 2 to 5 secondsand slowly return them to their original positions. Repeat with the other side. 1 to 3 Sets of 5 to 20 repetitions with each leg is enough.

 

It's now time to work the all-important spinal extensor muscles (multifidi). Simply mount the Gym Ball as shown above. Note that both knees touch the ground, if they don't, your gym ball it too big. Next Slowly raise and extend your right arm and HOLD it at the top for 5 to 20 seconds. Slowly lower it and repeat with the other arm. Only raise your arm to a comfortable height. You don't have to go very high for this to be effective. 1 to 3 Sets of 5 to 20 repetitions with

 

This one is a little tricky but very important. First your going to have to roll forward on the ball to position it more under your pelvis; the back should be about parallel with the ground. Note my hands are in a 'half-push-up' position. Also note that my knees will both be off the ground; use your toes to balance yourself. Now, Slowly lift your left leg backwards and then upwards, almost like a mule-kick. Hold at the top for 5 to 20 seconds. Slowly lower it back to the starting position and repeat with the other leg. 1 to 3 sets of 6 to 16 repetitions with each leg will do the trick.

 

While keeping your low back in the neutral position, simply sit for 5 to 20 minutes while watching TV or reading. You may bounce gently, and slightly roll from side to side. Just 'play', but make sure you keep that neutral spine. Also, make sure there is nothing to hit your head on, like the corner of a coffee table, in case you fall off!

 

I finish my work-out with a five minute easy ride on the life cycle. I don't even turn it on and just use the natural zero resistance of the off mode. I'm hoping to increase this 5 minutes to 20 or even more in the near future. I'm currently (6-21-04) increasing my bike time by one minute every session.

Final Notes about the Program:  

I do the above program at least three times per week (barring Flare-ups) and try and do it every other day. It takes me about one hour to complete, sometimes less if I'm pressed for time. On the days I'm not doing this program, I walk over flat ground for 20 to 40 minutes. I'm currently a little over 4 months status-post microdiscectomy and this is all the exercise I'm able to handle for now.  

I've also found that many of my Chronic Disc patients can't tolerate much more than the above as well. However, hey do quite well with these exercise, and for many of them these exercises are their 'life lines'. They seem to be even more effective when combined with our conservative flexion/distraction treatment, myofascial release, massage, and PT. (06/21/04)

 

Top | Level 2 Exercise | Exercise Main Page © Copyright 2002 – 2005 by Dr. Douglas M. Gillard DC - All rights reserved