Half Cobra Pose (Prone Lumbar Extension)
Prone Lumbar Extension helps to push the slipped disc material back towards the natural position (in the center of the intervertebral disc). It allows for improved healing and thus helps relieve the symptoms.
How to do it:
- Lie on your stomach and slowly prop yourself up on your elbows. Keep your hips in close contact with the floor.
- Hold this position for a few seconds before returning to the starting position.
- Aim for ten repetitions of this stretch.
- Full Cobra Pose (Advanced Extension)
This stretch is an advanced variation of the primary (half-cobra pose). It helps to push the disc material back towards the original position to alleviate pain symptoms. Of note, don’t forget to master half-cobra pose before trying it.
How to do it:
- Lie on your stomach (prone position). While keeping your lower back relaxed and pelvis in contact with the floor, slowly press up on your hands.
- Hold this prop-up position for 5-10 seconds. Aim for ten repetitions of this stretch.