This week I will show you a self-adjustment technique when you have a herniated disc. I will be following the steps found in this book called Instant Adjustment written by Dr. Shigemitsu Sasaki in Japan. But please don’t do this if you have a severe pain running from your lower back down your leg when you bend backward. Or if you have issues in your bladder and rectum. Or if your hernia is so severe that you’re losing your calf muscles.
It’s very important that after each time, you check with yourself if the pain is aggravated or it’s getting better. If your pain is aggravated at all, stop doing it immediately.
First, lie on your back and put your feet together and evaluate which side has more limitation by turning your feet to the right side and the left side.
You will be lifting your heels 5 cm or 2 inches so know the feeling if there is no one around to help you measure. I’m using this box as a guide.
If the right side was more limited, put your feet together, bring your toes towards you, turn your feet to the right side, lift up your heels 5 cm or 2 inches off the floor and hold for 5 seconds. Use your hip joint as an anchor and left up your waist as you do this. Drop your feet and take 3 breaths. Check if your pain is aggravated. If your pain is not aggravated, then repeat 2 more times. Put your feet together, bring your toes towards you, turn your feet to the right, lift up and hold for 5 seconds. Drop your heels and take 3 breaths. If your pain is not aggravated, repeat one more time. Put your feet together, bring your toes towards you, turn your feet to the right, lift up and hold for 5 seconds. Drop your heels and take 3 breaths.
If the left side was more limited, put your feet together, bring your toes towards you, turn your feet to the left side, lift up your heels 5 cm or 2 inches off the floor and hold for 5 seconds. Drop your feet and take 3 breaths. If your pain is not aggravated, then repeat 2 more times. Put your feet together, bring your toes towards you, turn your feet to the left, lift up and hold for 5 seconds. Drop your heels and take 3 breaths. If your pain is not aggravated, repeat one more time. Put your feet together, bring your toes towards you, turn your feet to the left, lift up and hold for 5 seconds. Drop your heels and take 3 breaths.
Massage Monday #169 Self-Adjustment for Herniated Disc http://bit.ly/mm-169