I have damage at L-5 S1. How long should I decompress before starting to stack sit, hip-hinge, etc.? Days? Weeks? Longer?
I'm sorry for the delay in responding, please forgive us.
I don't know if you are learning with the book or if you have taken our Foundations course, but the first thing I certainly recommend is getting your doctor's advice. If your L5-S1 joint has inflamation, it is better to wait until it gets better. There is no prescribed delay, each case in unique. We never push the Gokhale Method techniques if there is any pain. We recommend to our students in a similar situation to simply "imagine" they are doing the technique.
The other thing I highly recommend is getting in touch with the teacher nearest your area (visit https://gokhalemethod.com/class_locations) for a private consultation. Hands-on guidance is the best way to obtain personalized advice.
I hope I have given you the information you need, please reach out if we can be of further assistance.
Wishing you the best and a fast recovery,
Gokhale Method teacher, Québec, Canada