Rehab 2 is performed from the 15th day and until there is minimal pain in the back-bending exercise “Back stretch mobilization”, after which rehab 3 begins.

In the program, you should do the exercises as optimally as possible, focusing on quality, i.e. focus on doing the exercise correctly and controlling the back rather than just doing the number of repetitions listed. There may be exercises that are difficult due to pain at the start of the course, but it is important to try and accept a certain level of pain. Since these are exercises without much movement in the discus area, it will not worsen the injury.

The program can be implemented 1-3 times a day depending on pain and ambition.

Diaphragm Respiration – Lying 3-5 minutes focusing on breathing into the stomach and NOT in the chest. The hand on the stomach must therefore move up and down while the hand on the chest is relatively calm.

Hip stability with foot lift – Do the exercise for 4 min. Focus in the exercise should be as follows:

  1. Make the neck and back long, imagine someone pulling your hair.
  2. Inhale deeply, pushing out the belly to make a “beer belly” each time you inhale.
  3. While the stomach is pushed out on the inhale, hold your breath and lift one foot 2 cm above ground, then shift as slowly as possible to the opposite side and lift the other foot. Keep changing until you eventually have to exhale and take another deep breath.

IMPORTANT! There should be no movement in the back during elevation of the foot. If you are experiencing this, then you are not breathing properly with “beer belly” extension of the stomach. And remember number 1, that back and neck must be kept long.

Resting position – Stay > 2 min. Do this towards the pain free side.

Lying leg lift – Continue for 3-20min to create circulation and movement in the discus area.

Hip and back rotation mobilization – Do this 2 x 15 times to each side, with 60 sec. pause.

Hands and knees leg extension – 2 x 15 times to each side, with 60 sec. break. The focus is on keepings the body and especially the back and hip stable and still while the foot is carried back and forth in contact with the ground.

Lying arm movement with footrest – 2 x 15 times to each side, with 60 sec. break.

Kneeling lunges shoulder pack – 2 x 15-30 sec. to each side, with 60 sec. break. The focus is on keepings the body and especially the back and hip stable and still.

Back stretch mobilization – 2 x 15-30 sec. to each side, with 60 sec. break. Keep your hips on the ground and let your back stretch backwards as far as you can with an acceptable level of pain.

Rehab training for the injury

Rehab 1 – Rehab 2 – Rehab 3 – Rehab 4