Disc Opener
Exercise Overview
The disc opener exercise is used to alleviate and decompress the lumbar discs. Start by stacking a set of 2-3 pillows vertically on a padded surface like your bed or yoga mat. Lie on your side with the pillows supporting the space between your rib cage and pelvis. Lie down with the affected side up. Raise your arm overhead and allow it to hang with gravity. Keep the knees together and slightly bent. Rest in this position for 30-60 seconds.
Muscles Involved
Lumbar discsLumbar facet jointsQuadratus lumborum (QL)
Related Conditions
Lumbar radiculopathy / lumbar disc herniationSciaticalumbar facet syndromeQL contracture
