Workout routine for Cervical Disc Bulges - Beginner Level
Bob The Physio・10 minutes read
Bob introduces a workout routine for cervical disc bulges suitable for all levels, emphasizing comfort and breathing during exercises. The routine includes neck stretches, shoulder rotations, isometric holds, and various strengthening exercises with minimal equipment to aid in recovery and prevent flare-ups.
Insights
- Bob introduces a comprehensive workout routine for cervical disc bulges, emphasizing the importance of proper warm-up, exercises, and cool-down, suitable for individuals of all fitness levels and requiring minimal equipment.
- The video concludes with Bob providing three crucial tips for faster recovery and preventing flare-ups during the exercises, underlining the significance of comfort, breathing, and proper form throughout the workout routine.
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Recent questions
How can I prevent flare-ups during exercises?
By focusing on comfort, breathing, and proper form.
What equipment is needed for the workout routine?
Minimal equipment such as resistance bands.
What are the key components of the workout routine?
Warm-up, exercises, and cool-down.
What are the recommended durations for stretches?
15 to 20 seconds for neck stretches, 10 to 15 seconds for shoulder stretches.
What are the additional exercises demonstrated for cervical disc bulges?
Chin tucks, scapular squeezes, thoracic mobility movements, and floor angels.
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Summary
00:00
"Effective Cervical Disc Bulge Workout Routine"
- The video creator, Bob, introduces a workout routine for cervical disc bulges after a hiatus due to the birth of his newborn baby and his wife's recovery.
- The routine includes a warm-up, workout exercises, and a cool-down, suitable for all levels and requiring minimal equipment.
- Bob emphasizes three important tips at the end of the video to aid in quicker recovery and prevent flare-ups during the exercises.
- The workout starts with neck stretches in four directions, each held for 15 to 20 seconds, focusing on comfort and breathing.
- Shoulder rotations and stretches follow, with each stretch held for 10 to 15 seconds to warm up the upper back and shoulders.
- The workout includes isometric holds, back extensions, side bends, neck flexor exercises, and rhomboid strengthening with resistance bands.
- Additional exercises like chin tucks, scapular squeezes, thoracic mobility movements, and floor angels are demonstrated for cervical disc bulges.
