Your Home Exercise Program

​Disc Protocol
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Only perform the disc protocol exercises as you have been instructed by your therapist.


​Intro Video:


​Lumbar Rocking


​Deep Core Isometrics Exercise 1

This exercise will initiate deep core strenghening of the Multifidi Muscles.


​Deep Core Isometrics Exercise 2

This exercise will initiate deep core strenghening of the Multifidi Muscles in a functional crossing pattern. 





​Deep Core Exercise 3
This exercise initiates gentle Multifidus strengthening and specific segmental lumbar extension.  This exercise will also help to gently stretch the deep core muscles. Perform this exercise by gently pushing into the pad while attempting to arch your low back.
1.  Perform dynamically with a contract for 2 seconds followed by a relax and stretch for 2 seconds and repeat 30 times
2.. Then perform a prolonged contraction while reaching overhead and pointing the toes downward and hold for 15-20 seconds. 





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