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SymFit® Healthy Neck Program
Gym Programs

The SymFit Healthy Fitness System is a complete fitness solution to keep you in the sport and recreational activities that allow your life to thrive.  For those that want to diversify their workouts or for those gym rats that cannot imagine ever workout outside a gym we have outlined complimentary workouts that are appropriate at each milestone of the program.  

SymFit® For Injury Management


At Week 2 of the program you are able to maintain neutral spine alignment against light to moderate loads.  This allows for a safe return to the following gym based fitness programs;

Perform the SymFit® workout of the day before any gym workout.  Perform all strengthening exercises with a 1,2,3 tempo.

Cardiovascular Health: 
  • 5 to 8 minutes on the Incline Treadmill walking followed by 12 minutes on the Elliptical followed by 5 to 8 more minutes of incline treadmill walking
Upper Body Conditioning
  • Pull Downs on a cable machine pulling the bar in front of you while sitting upright against resistance with which you can complete 12 controlled (1,2,3 tempo) repetitions without loading your neck or low back
  • Reverse Tricep Pull-downs with palms up at cables against resistance with which you can complete 12 controlled (1,2,3 tempo) repetitions while maintain neutral spine alignment
  • Reverse Biceps at cables with palms down against resistance with which you can complete 12 controlled (1,2,3 tempo) repetitions and maintain a "stacked upper back" and "head nod"
Lower Body Conditioning
  • Leg Press (single leg) with opposite leg on the floor against against resistance with which you can complete 12 controlled repetitions (1,2,3 tempo) without loading your neck or low back
Progress resistance when the last 3 repetitions are not challenging to complete!

Medical Disclaimer:  If you are receiving post-operative physical therapy the gym program above may not be appropriate based on your surgical procedure. Check with your physical therapist before returning to the the gym.   
SymFit® For Injury Prevention


At Week 3+4 of the program you are able to maintain neutral spine alignment against moderate loads.  This allows for a safe return to the following gym based fitness programs;

Perform the SymFit® workout of the day before any gym workout.  Perform all strengthening exercises with a 1,2,3 tempo.

Cardiovascular Health: 
  • 10 minutes on the Incline Treadmill speed walking followed by 15-20 minutes on the Elliptical followed by 10 more minutes of incline treadmill speed walking
Upper Body Conditioning
  • Lat Pull Downs on a cable machine pulling the bar in front of you while sitting upright against resistance you can complete 10 controlled repetitions (1,2,3 tempo) without loading your neck or low back
  • Seated Rows with palm up against resistance you can complete 10 controlled repetitions (1,2,3 tempo) without loading your neck or low back
  • Reverse Tricep Pull-downs palms down with exercise bar against resistance you can complete 10 controlled (1,2,3 tempo) repetitions and maintain a "stacked upper back" and "head nod"
  • Reverse Biceps Curls (palms down) with exercise bar held in front of rib cage against resistance you can complete 10 controlled (1,2,3 tempo) repetitions and maintain a "stacked upper back" and "head nod"
  • Overhead Press machine single arm without allowing the shoulder blade to hike up against resistance you can complete 10 controlled repetitions (1,2,3 tempo) without loading your neck or low back  
  • Bench Press on machine with palms up and legs in table top against resistance you can complete 10 controlled repetitions (1,2,3 tempo) without loading your neck or low back
Progress resistance when the last 3 repetitions are not challenging to complete!


Lower Body Conditioning

  • Leg Press (single leg) with opposite leg on the floor against resistance you can control 10 perfect repetitions without loading your neck or low back 
  • Knee Extension (single leg) against resistance you can control 10 perfect repetitions without loading your neck or low back
  • Single leg calf raises maintaining neutral spine alignment and "Inward Spiral" of the hips on the stance leg for 10 repetitions through the full range of motion of the ankle
Progress resistance when the last 3 repetitions are not challenging to complete!

Medical Disclaimer: If you are receiving post-operative physical therapy the gym program above may not be appropriate based on your surgical procedure. Check with your physical therapist before returning to the the gym.
SymFit® Pilates Program



At Month 2 of the program you are able to maintain neutral spine alignment against moderate-heavy loads.  This allows for a safe return to the following gym based fitness programs;

Perform the SymFit® workout of the day before any gym workout.  Perform all strengthening exercises with a 1,2,3 tempo.

Cardiovascular Health: 
  • 10 minutes on the Incline Treadmill speed walking followed by 15-20 minutes on the Elliptical followed by 10 more minutes of incline treadmill speed walking
Upper Body Conditioning
  • Lat Pull Downs on a cable machine pulling the bar in front of you while sitting upright against resistance you can complete 8 controlled repetitions (1,2,3 tempo) without loading your neck or low back
  • Seated Rows with thumbs up against resistance you can complete 8 controlled repetitions (1,2,3 tempo) without loading your neck or low back
  • Tricep Pull-downs against resistance you can complete 8 controlled (1,2,3 tempo) repetitions and maintain a "stacked upper back" and "head nod"
  • Single Arm Alternating Biceps curls with dumbbells (palms up) against the resistance you can complete 8 controlled (1,2,3 tempo) repetitions and maintain a "stacked upper back" and "head nod"
  • Overhead Press alternating arms with dumbbells without allowing the shoulder blade to hike up against resistance you can complete 8 controlled repetitions (1,2,3 tempo) without loading your neck or low back  
  • Bench Press with free-weight bar with palms up and legs in table top position against resistance you can complete 8 controlled repetitions (1,2,3 tempo) without loading your neck or low back
       or
  • Single arm dumbbell flies with legs in table top position against resistance you can complete 8 controlled repetitions (1,2,3 tempo) without loading your neck or low back
  • Reverse Arm Pulls a cables or on machine to keeping elbows locked against resistance you can complete 8 controlled repetitions (1,2,3 tempo) without loading your neck or low back
Progress resistance when the last 2 repetitions are not challenging to complete!


Lower Body Conditioning

  • Leg Press (single leg) with opposite leg on the floor against resistance you can control 8 perfect repetitions without loading your neck or low back 
  • Knee Extension (single leg) against resistance you can control 8 perfect repetitions without loading your neck or low back
  • Single leg calf raises maintaining neutral spine alignment and "Inward Spiral" of the hips on the stance leg for 8 repetitions through the full range of motion of the ankle
  • Alternating Box Step-ups using a calf raise strategy at a height that you can maintain a stable pelvis for 8 repetitions
Progress resistance when the last 2 repetitions are not challenging to complete!

Medical Disclaimer: If you are receiving post-operative physical therapy the gym program above may not be appropriate based on your surgical procedure. Check with your physical therapist before returning to the the gym.