Spinal Traction For Scoliosis and Disc Degeneration

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These exercises help to relax, elongate and get rid of inflammation of the disc in the lumbar spine.

Decompress your spine using your head and arms:    • Hip Traction and Spinal Decompression for ...  

Prepositioning your body into a downward dog with a band in the pelvis, make sure the back and legs are straight. Then try spiraling both arms into external rotation so they go outwards and the thumbs inwards.

Now the correction of the curve happens by moving the hips in three planes; this will help to decompress the discs in between L5 S1. Do it first with a hip flexion and extension similar to a cat cow. Then pull the hip up towards the shoulders (frontal plane). The last motion is dropping down the knees to rotate the hips (transverse plane). Set a timer to do each exercise for 3 minutes, and once you master the three planes, you can do it for as long as you want and every day.

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TIMETAGS
00:00 Intro
00:31 Find a good spot for your band
01:08 Pelvis range of motion
02:41 Traction into the three planes
05:05 Outro
#spinalmobility #scoliosis #backpain