After lumbar disc herniation , actively participate in related sports to enhance the strength and circumference of the core muscles of the waist and abdomen, which can effectively solve the inconvenience caused by lumbar disc herniation.
Many friends with lumbar protrusion choose to practice glute bridge.
Glute Bridge is a simple and convenient exercise. You can practice it by laying out a mat at home. The advantage of Glute Bridge exercise is that you can practice the deep core muscles of the waist and abdomen while lying down. These muscles are closely connected with the lumbar spine and can directly share the burden of the lumbar intervertebral disc. Under pressure. Therefore, it is understandable that friends with lumbar protrusion choose to practice glute bridge.
However, the biggest problem with glute bridge training is that the exercise intensity is not enough. Although the core muscles of the waist and abdomen are exercised, it is not enough to stimulate them to significantly strengthen.
Those “experts” who think that a few poses can solve the problem of lumbar disc herniation think the problem is too simple.
Please note: Exercise intensity and exercise volume are completely different concepts. Only high exercise intensity (heavy weight) can stimulate muscle growth; for lower-intensity exercises like glute bridge, by increasing the training volume (exercise time), There is no way for muscles to reach the upgrade threshold (which increases endurance).
However, the solution is straightforward: weighted glute bridges (hip thrusts). As shown in the picture below:
Didn’t you say that the intensity of glute bridge exercise is low? Then increase the weight on the lower abdomen during the exercise until the intensity is high enough.
(It is generally believed that only 10 reps of all your strength is the most appropriate)
Is this method feasible?
The answer is: it works for some people, and it doesn't work for some people.
Please continue reading:
1. If your lumbar intervertebral disc has not herniated , then practice weight-bearing glute bridge. As long as the intensity is appropriate, you can not only build a beautiful butt, but also effectively improve the strength of the core muscles of the waist and abdomen (especially It is a deep muscle), which can effectively prevent lumbar disc herniation, and at the same time, it is not easy to thicken the waist. Whether it is a boy or a girl, the weight-bearing glute bridge is an excellent exercise and relatively safe.
2. If the lumbar disc has herniated, the situation will change!
Weight-bearing hip bridge, before the movement starts, each lumbar vertebrae is actually stretched diagonally and is in a loose state; when the movement starts: if the lumbar abdominal muscles do not exert force, the five lumbar vertebrae will be bent into an arch shape. In order to maintain the lumbar spine in a straight line, the multifidus and interspinous muscles on the lumbar spine will exert force to tighten the lumbar spine (biomechanics show that the multifidus is at its maximum force at this time, and the multifidus is responsible for maintaining the stability of the lumbar spine, so The glute bridge is really an excellent movement). At the same time, the back erector spinae and abdominal muscles work together, using the shoulders as the fulcrum to pull the waist up in the form of leverage.
Translated into human words: The weight-bearing glute bridge action compresses the lumbar spine as a whole and pulls it upward, effectively exercising the muscles related to the waist and abdomen. The theory of
is wonderful, but the problem lies in the actual operation.
Key points of the Glute Bridge: The physiological curvature of the waist must be maintained during the whole process, and the hip-waist should be in a straight line. This point is not difficult to achieve in the non-weight-bearing glute bridge. But in weighted glute bridge training, it’s quite difficult!
Even experienced professional coaches will inevitably experience slight deformation of the waist during weight-bearing hip bridge training. As long as the position of the lumbar spine is deformed, the lumbar intervertebral discs will be squeezed obliquely.
After lumbar intervertebral disc herniation, there is a "short plate" at the protruding position, which destroys the integrity of the lumbar intervertebral disc annulus fibrosus . At this time, the lumbar vertebrae are squeezed obliquely in the compressed state. This is no joke, maybe Lumbar protrusion occurred on the spot!
On the other hand, if you really control your posture perfectly and there is no lumbar protrusion, after the multifidus and interspinalis muscles are well trained, they can completely overcome the "short board" of the protruding annulus fibrosus. Therefore, this is a contradiction. the result of.
Ordinary glute bridge is relatively safe, but the training effect is not good;
Weight-bearing glute bridge is relatively dangerous, but the training effect is very good.How to choose between
?
recommendation:
If you are a friend of lumbar protrusion who exercises frequently and has relatively strong muscle control ability, you can try to practice weight-bearing hip bridge, but you should also start with light weight and gradually increase the weight. However, if you feel uncomfortable during training, you should immediately Abort training.
If you have lumbar protrusion and lack time to exercise, you should not practice glute bridge directly. You should first practice hanging exercises, such as overhand pull-ups , hanging horizontal bars, parallel bars arm extensions, etc. It may be more appropriate to try a weight-bearing hip bridge after the waist and abdominal muscles have been trained to a certain scale.
