Focus:

• Gently press up into the motion. When this is rushed it will put a unnecessary amount of pressure on the injured disc

• Hold in each position for 10 second, 10 seconds up and 10 seconds down

• Only move into the next phase when you can perform the previous level for an entire day without pain

Suggested Frequency:

5-6 sets, every 3-4 hours during the day

Who should perform this?

Those who have suffered a disc injury in the lumbar region where flexion is the most aggravating motion.