Stretching sciatica exercises for a herniated disc with yoga: cobra

This exercise targets: sciatica pain caused by a herniated disc
For this exercise, you will need: an exercise mat

The “upper body upward press”, or Cobra, is an advanced form of sciatica stretching for herniated-disc extension. Before trying this stretching exercise, get used to “Rise on elbows” extensions, which is a basic stretching exercise for people suffering from herniated-disc sciatica pain.
Lie flat on your tummy on the exercise mat. From this position, press up on your hands. Your pelvis should remain on the floor. Rise up from your elbows, stretch your neck away from your shoulders, and draw your abdominal wall in. Make sure to keep your lower back and buttocks relaxed for a gentle stretch.

Before starting any type of stretches and exercises, always consult your spine specialist.
If you are unable to lie flat, a similar exercise can be done standing: slightly bend your knees and slowly arch backward with your hands on your hips.
Perform extension exercises regularly, if possible every 2 hours, or follow the recommendations of your spine specialist.
Since a forward-bent or bent-over position counteracts the effects of the extension exercises, people with a herniated disc should avoid bending forward.
After performing stretching exercises, you should continue to perform exercises that will strengthen your lower back muscles and abdominals.
Strong lower back muscles and abdominals will help you prevent sciatica pain caused by a herniated disc.

Number of repetitions:
Hold in press up position for 1 second. Repeat 10 times.

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