Disc Resorption Exercise
The main purpose of the exercise is to stimulate the muscles involved in the formation of new bone. By doing so, it helps prevent or slow down the loss of bone mass and may even increase your strength.
You will need a partner who can hold your hand while you perform this exercise. You must lie face up on a flat surface such as a table or floor. Your partner should then lift your leg up into the air, place their hands around your ankle and slowly lower your foot back down onto the ground. Continue alternating sides until both of you are satisfied that you have completed all four stages of this exercise.
To make sure that you are getting enough blood flow to the area, try not to let go of your leg when lowering it!
It is best if you can keep your legs straight throughout the whole exercise. If they are bent at all during this exercise, it is too difficult to get enough blood flow to the area.
If you cannot complete all four stages of this exercise within 30 minutes, stop immediately and consult a doctor before attempting another one. The reason for this is that you may be allergic to the medication or you may already have a blood clot in your legs which can be life threatening.
Best Way To Do This
The best way to do this is to keep the area warm enough so that it doesn’t get too cold to cause damage, but not so hot that you sweat excessively either. If you are not sure on how to heat the area or if you are in a rush, you can either cover the heating pad with a towel so that the heat is trapped and does not make contact with your skin.
Or, you can use the microwave to heat up a wet towel. Do not put the heating pad directly onto your skin and do not apply direct heat to the area without using a wet/dry cloth first.
It is best to do this exercise several times a day for about 10 minutes at a time. You should try and complete the whole cycle within 30 minutes. It may take you more than one session to get to this point, but as long as you can do it every day, you will notice a huge difference over time.
Remember, if your skin goes numb or you become dizzy or nauseous during this process, stop immediately and seek medical attention before trying again. If it hurts a lot, then you are doing something wrong. The exercise itself should not cause any pain, just a warm tingling sensation.
Best Way To Do This
There are several ways to do this, but the best way is to get a partner to help you. You will need someone to control the leg that is injured so that you can focus on controlling the other one.
Lie on your stomach with your legs hanging over the edge of a table. Ask your partner to hold your toes while you lift both legs up as straight as possible, then lower them back down. Do this several times.
Then, have your partner lift and lower your heel slowly while you flex your foot strongly but gently. Next, have your partner do the same thing while you point your toes towards your head. Finally, have your partner rotate your foot in a small circular motion while you move your toes in the same way.
When you have completed these four steps, you can switch legs and repeat the whole process again. Be sure to do the exercise several times a day for the best results.
Remember, if anything hurts or feels unpleasant, stop immediately and talk to your doctor.
The best way to do this is to get a partner to help you.
Sources & references used in this article:
Magnetic appeal: MRI and the myth of transparency by KA Joyce – 2008 – books.google.com
The pain chronicles: Cures, myths, mysteries, prayers, diaries, brain scans, healing, and the science of suffering by M Thernstrom – 2010 – books.google.com
Dr. Matt Schumacher, PT, DPT, MTC, CAFS, CSCS by MJ Green – 1993 – University of Texas Press