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FOUNDATIONS & INJURY INFO

Herniated Discs
Contraindicated Movements
○Directly post injury, avoid all exercise until cleared by a doctor/physical therapist
○Avoid spinal flexion (spine rounded), especially with added weight
○If painful, avoid rotation and lateral flexion (spine bending side to side)
○Do not load the spine with more than the given body weight
Accommodating Movements
○Reduce spinal compression
○Stability and balance exercises
○Stabilize spine while moving legs
○Deep gluteal and hamstring stretches (primarily for lumbar herniations)
○Neutral pelvis
○If not painful, gentle lumbar extensions can often be comfortable
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