The speaker, Guilherme Stellbrink, a physiotherapist, introduces two exercises designed to help alleviate pain from herniated discs and disc protrusions, particularly in the sciatic nerve. He emphasizes the importance of these exercises in reducing pressure on the spine and preventing more severe problems.
The first exercise involves positioning a pillow or towel at the base of the spine, between the last ribs and the navel, and then lying on the bed with the legs hanging off. The pillow or towel pushes the spine upwards, opening space between the vertebrae. The arms are stretched out, and the legs are bent, creating traction and further opening up the space between the vertebrae. This exercise is performed for a total of two minutes, with a five-minute decompression period where the participant should breathe normally.
The second exercise follows the same positioning process, but with the legs outside the bed instead of hanging off. The pillow or towel is positioned at the base of the spine, and the leg is kept loose and relaxed. The arms are stretched out, and the leg is bent, creating traction and further opening up the space between the vertebrae. This exercise is also performed for a total of two minutes, with a five-minute decompression period.
The speaker encourages viewers to practice these exercises regularly, ideally twice a day, and to share the information with others. He also provides a link to a guide with 57 exercises for further reference. The speaker concludes by wishing viewers well and looking forward to their next video.
Here are the key facts extracted from the text:
- The text is a transcript of a video about spinal decompression exercises for people with herniated discs, disc protrusions or sciatic nerve pain. [Fact 1]
- The video presenter is Guilherme Stellbrink, a physiotherapist and the creator of the Fisioprev channel. [Fact 2]
- The video demonstrates two exercises that involve lying on the edge of a bed with a pillow and a towel placed under the lower back and stretching the arms and legs to create space between the vertebrae. [Fact 3]
- The video claims that these exercises can relieve pressure from the spine, improve posture and prevent more serious problems. [Fact 4]
- The video also recommends a guide with 57 exercises for back problems that can be accessed through a link in the description or the first comment. [Fact 5]