Slip Disc Treatment

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This video discusses several different exercises that can help you get pain relief! I’ve been having pain in my upper back lately (between the shoulder blades) and that is because of hunching over, carrying heavy stuff (ie. bookbag) and other activities. I went to a physical therapist and he taught me these exercises. So now I am going to save you guys money and time from visiting one yourself! Now you can learn them for free in the comfort of your home :] these exercises have been working for me, so I hope you find them helpful too!
YOU WILL NEED:
-weights (optional. *Note: 1 bottled water ~ 1 lb.)
-exercise ball
-3-5 in foam roller
EXERCISES:
-Lie down vertically on roller, hands bent; stretch for 60 sec. (twice a day)
-in same position stick chest out and dig elbows into ground. 2 sets of 10 reps (twice a day)
-lie down on roller with it placed in the middle of your back and on the ground vertically. inch roller up back and stretch for 5 sec (twice a day)
-lie down on stomach on exercise ball. keep hands in fist. extend arms, hold for 5 sec and bring forward. 3 sets of 12 reps (twice a day)
-in same position bend arms with palms face down. hold for 5 sec, bring forward. 3 sets of 12 reps (twice a day).
-ice back twice a day (or after workouts)

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Duration : 0:3:51

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