Ask the Physical Therapist

Denver • Lakewood 

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SymFit® Healthy Neck Program
Gym Programs

SymFit® For Injury Prevention


A key to safe progression through the SymFit® Healthy Fitness System is learning how to perform activities within your range of control.  For those that aspire to get back to a gym based strengthening program we have outlined gym based workouts for each level of the program to ensure that your gym program compliments your efforts at the center.  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.

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



Upper Body Workout at Home Day!

1. SymFit® Upper Body Conditioning
     to Level 3

The SymFit® Healthy Fitness System is a complete fitness solution that conditions you to meet the physical challenges of your daily routine without faulty loading through the neck and low back.  All activities performed with a 1,2,3 temp and from neutral spine alignment ensures mechanically efficient and safe movements through the shoulder, hips, knees and ankles.  

So, as you progress back to a gym routine for those that chose to do so we suggest performing the SymFit® workout of the day before any gym workout.  This page outlines the gym exercises that are most appropriate at this level of neutral spine conditioning.  

2. Upper Body Gym Workout
Back, Triceps and Shoulders Workout
  • 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
Back Series - Level 1 (Assisted Pull-ups
  • 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
Tricep Series - Level 1 (Bar Pull Downs at Cables - Elbows Locked in Extension)
  • 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"
Shoulder Program - Level 2 Lateral Raises on Machine
Progress resistance when the last 3 repetitions are not challenging to complete with a 1,2,3 tempo!

Back, Biceps and Chest Workout

  • 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
Back Series - Level 1 (Seated Pull Downs on Machine)
  • Machine based Bench Press with palms up against resistance with which you can complete 12 controlled (1,2,3 tempo) repetitions while maintain neutral spine alignment
 Chest Series - Press Machine
  • Shoulder Presses or Lateral Raises on Machineagainst resistance with which you can complete 12 controlled (1,2,3 tempo) repetitions and maintain a "stacked upper back" and "head nod"
Bicep Series - Level 1 (Bilaterally on Machine)
 
Progress resistance when the last 3 repetitions are not challenging to complete with a 1,2,3 tempo!

3. Cardiovascular Health


We recommend 5 to 8 minutes of Incline Treadmill Walking followed by 12 minutes on the Elliptical holding onto handles concluded with another 5 to 8 more minutes of Incline Treadmill Walking

AHA Target Heart Rate Guide

Age Target HR Zone
50-85%
Average Maximum
Heart Rate
20 100-170 bpm 200 bpm
30 95-162 bpm 190 bpm
35 93-157 bpm  185 bpm
40 90-153 bpm 180 bpm
45 88-149 bpm 175 bpm
50 85-145 bpm 170 bpm
55 83-140 bpm 165 bpm
60 80-136 bpm 160 bpm
65 78-132 bpm 155 bpm
70 75-128 bpm 150 bpm

Lower Body Workout at Home Day!

1. SymFit® Lower Body Conditioning
    to Level 3


2. 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
Leg Press

Progress resistance when the last 3 repetitions are not challenging to complete with a 1,2,3 tempo!

  
3. Cardiovascular Health

We recommend 5 to 8 minutes of Incline Treadmill Walking followed by 12 minutes on the Elliptical holding onto handles concluded with another 5 to 8 more minutes of Incline Treadmill Walking

AHA Target Heart Rate Guide

Age Target HR Zone
50-85%
Average Maximum
Heart Rate
20 100-170 bpm 200 bpm
30 95-162 bpm 190 bpm
35 93-157 bpm  185 bpm
40 90-153 bpm 180 bpm
45 88-149 bpm 175 bpm
50 85-145 bpm 170 bpm
55 83-140 bpm 165 bpm
60 80-136 bpm 160 bpm
65 78-132 bpm 155 bpm
70 75-128 bpm 150 bpm