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[PHYSIOTHERAPY] Disc herniation
Must-read (Things to note before starting)
Body assessment guide (0:40)
Body assessment form
Don't be too scared of MRI/CT results
The culprit for disc herniation (5:59)
Did you know your breathing pattern can affect your disc?
Meet the 'disc protector'
Planning your exercise
Self-myofascial release (SMR)
5 main reasons for muscle tightness
SMR (Essential parts) (26:27)
Acute phase
AP control (11:01)
Disc decompression (2:41)
Sub-acute phase
Spaceship (3:31)
Scorpion (4:01)
SL standing (1:32)
Walking (4:27)
Routine 1
Modified bridge (5:14)
Hamstring bridge (4:54)
Hip flexors (4:34)
Knee kick (4:22)
Routine 2
Rotational plank (7:17)
SL sitting (5:23)
Knee up (5:27)
Body connection (6:15)
Routine 1+2 (2 SET)
Spaceship (6:55)
Scorpion (7:58)
SL standing (4:29)
Walking (8:51)
Modified Bridge (10:24)
Hamstring bridge (9:46)
Hip flexors (9:04)
Knee kick (8:39)
Rotational Plank (14:31)
SL sitting (10:42)
Knee up (10:51)
Body connection (12:27)
Useful tips
Exercise breathing technique (1:36)
How to contract Pelvic Floor muscles properly (3:46)
What if you feel pain during or after exercises?
How to decide whether you need to stop
Isolation vs Connection
What if you feel pain during or after exercises?
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