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Denver • Lakewood 

SymFit® Healthy Fitness System
Studio Programs


Pre-treatment Exercises


Exercise #1: Self-correction
Pelvis

1. Lay on your back with towel roll under skull to help you maintain a "Head Nod"
2. Connect to rib cage to pelvis to unload your low back
3. Flexed (bend) your knees 90 degrees
4. Place Roller between knees
5. Pull your toes-to-nose and inward spiral hips
6. Squeeze the block for 5 seconds while maintaining neutral spine alignment.  

Perform 3- 5 second squeezes without loading your low back.

Purpose:  Correct an anteriorly rotated pelvis.



Exercise #2: Foam Roller
Arm Arcs

Lay on the foam roller vertically with head support under your skull helping you maintain a head nod.  

1. Connect Rib Cage to Pelvis and from "Frankenstein" position perform 8 Arm Arcs with the left arm going overhead while the right arm drops down toward the floor.

2. Perform 8 Overhead Presses from bend elbow to extended elbow at an angle from which you can keep you rib cage from flaring.  Keep elbows extended throughout exercise.

3. Perform 8 Single Arm Circles with left arm while right palm is pushing into the floor; then perform 9 Single Arm Circles with right arm while left palm is pushing into the floor.

Keep Rib Cage to Pelvis Connection throughout.

Purpose:  The purpose of this exercise is to mobilize your shoulders.


Exercise #3: Trapeze Table
Chest Lift and Spine Curl

Long Sit on the Trapeze Table with your feet against the poles and grab the trapeze bar as shown in the picture.  

1. Stack Your Upper Back then position your skull into neutral via a Head Nod.

2. Perform a roll down (Spine Curl) by allowing your pelvis to roll back an unload your low back.  Keep elbows extended throughout exercise.

3. Roll pelvis forward onto you sit-bones and push the bar up and forward through a Chest Lift.  Keep elbows extended throughout exercise.

Keep Chest Lifted and Head Nodded throughout exercise.

Perform 8 Spine Curls and Chest Lifts

Purpose:  The purpose of this mobilize your upper back into extension and wake up the muscles "Stack Your Upper Back" via Chest Lift.


Exercise #4: Ladder Barrel 
Assisted Extension

Carefully position your knees against the wood post of the ladder barrel in a partial squat position and lay your back over the ladder barrel with hand supporting head in a "Head Nod".  

1. Stretch you back out for 8 deep inhalation and exhalations.

2. Perform 8 Single Arm Overhead Arm Lifts without flaring out your rib cage.

3. Perform 8 Overhead Lifts with both arms without flaring out your rib cage

Purpose:  The purpose of this exercise is mobilize your upper back into extension and wake up the muscles "Stack Your Upper Back" via Chest Lift.

Exercise #1: Self-corrections
Lumbar Correction

1. Lay on left side with your right hip in neutral as shown in picture.  Perform 8 deep inhalations and exhalations to mobilize the right side of your rib cage and quadratus lomborum.  Perform 8 arm circles.
2. Pull right knee forward and perform 8 circles
3. Rotate onto your right and with left knee by your chest perform 8 arm circle then mobilize your low back to the right.

Try to a increase your inhalation and exhalation capacity by 1-2 second each breath cycle.

Purpose:  The purpose of this exercise is to safely mobilize your lumbar spine into right rotation.


Exercise #2: Foam Roller
Upper Back Massage

Lay on the foam roller vertically with head support under your skull helping you maintain a head nod.  

1. Connect Rib Cage to Pelvis and from "Frankenstein" position perform 8 Arm Arcs with the left arm going overhead while the right arm drops down toward the floor.

2. Perform 8 Overhead Presses from bend elbow to extended elbow at an angle from which you can keep you rib cage from flaring.  Keep elbows extended throughout exercise.

3. Perform 8 Single Arm Circles with left arm while right palm is pushing into the floor; then perform 9 Single Arm Circles with right arm while left palm is pushing into the floor.

Keep Rib Cage to Pelvis Connection throughout.

Purpose:  The purpose of this exercise is to mobilize your shoulders.


Exercise #3: Trapeze Table
Spine Twists

Long Sit on the Trapeze Table with your feet against the poles and grab the trapeze bar as shown in the picture.  

1. Stack Your Upper Back then position your skull into neutral via a Head Nod

2. Perform a Spine Twist to the left by looking over your left shoulder then rotating your rib cage to the left without shifting off your right sit bone.  

3. . Perform a Spine Twist to the right by looking over your right shoulder then rotating your rib cage to the left without shifting off your right sit bone.

Keep elbows extended throughout exercise.

Perform 8 Spine Twists

Purpose:  The purpose of this mobilize your upper thoracic spine into rotation.



Exercise #4: Ladder Barrel 
Spine Bend with Arm Arcs

Carefully position yourself onto the ladder barrel in a side bend position with your top leg behind you.  Reach you arm overhead maintaining a "Head Nod" and without rib flare.  

1. Stretch you rib cage into lateral flexion for 8 deep inhalation and exhalations.

2. Perform 8 Arm circles in each direction in left sidebending without flaring out your rib cage.

3. 2. Perform 8 Arm circles in each direction in right sidebending without flaring out your rib cage.

Purpose:  The purpose of this exercise is mobilize your upper thoracic spine and rib cage into lateral flexion as well as the shoulder overhead.


Post-treatment Exercises


Post-Treatment
Exercise #1: Pelvic Curl Series

Level 2: Pelvic Curls Arm Up
Level 3: Single Leg Curls
Level 4: Unsupported Single Leg Curls

Lay on the Trapeze Table with you head on the purple smart roller and grab the wood bar connected to yellow springs labeled (Pelvic Curls) with you knees flexed 90 degrees and toes pull up toward your nose.  

1. Connect Rib Cage to Pelvis and keeping your elbows locked pull down on the bar until you feel your upper abdominals engage.  Do not lift you pelvis!

2. Perform 8 Alternating Pelvic Curls pushing into your heels as little as necessary to isolate your lower abdominals.

rest 20 seconds

3. Holding the bar down again cross the left leg over the right knee and perform 8 single leg pelvic curls.  rest 20 seconds then perform 8 with right leg crossed over left knee.

Purpose:  The purpose of this exercise is to wake up your abdominals as neutral spine stabilizers before class which you will begin next week.


Post-Treatment
Exercise #2: Rib Cage to Pelvis

Level 2: Foot Floats Arms Up
Level 3: Heel Taps
Level 4: Kick-outs

Lay on the Trapeze Table with you head on the purple smart roller and grab the wood bar connected to yellow springs labeled (Pelvic Curls) with you knees flexed 90 degrees and toes pull up toward your nose.  

1. Connect Rib Cage to Pelvis and keeping your elbows locked pull down on the bar until you feel your upper abdominals engage.  Do not wobble in your pelvis to the left or right!  

2. Perform 8 Alternating foot floats.

rest 20 seconds

3. Holding the bar down again bring the left foot into table top then the right foot into table top.  Hold table top while performing 8 heel taps.

Keep Rib Cage to Pelvis Connection throughout.

Purpose:  The purpose of this exercise is to wake up your abdominals as neutral spine stabilizers before class which you will begin next week.


Post-Treatment
Exercise #3: Walking Series

Level 2: Step-ups with Arm Support
Level 3: Step-ups without Arm Support

Stand in front of the Multi-chair that has the mirror.  Make sure that only 2 springs are attached.  Place one hand on the handle using finger tip support only and the opposite foot on the peddle.  Stack Your Upper Back, give yourself a Head nod and Connect Rib Cage to Pelvis.  Inward spiral the stand hip then the hip that has the foot on the peddle.  

1. Maintaining all 4 principles of Neutral Spine Alignment push the pedal down 75% and float it back up to with 25% of start position.   Keeping your elbows locked pull down on the bar until you feel your upper abdominals engage.  Do not lift you pelvis!

rest 20 seconds

2. Perform 8 on each leg without balance support if you wer able to control the spring and maintain inward spiral with balance support.

Purpose:  The purpose of this exercise is to wake up your abdominals as neutral spine stabilizers and hip inward rotates before class.


Post-class Exercises


Upper Body Class


Lower Body Class


Post-Treatment
Exercise #2: Kettle Bell Series

Level 1: Forward Swings
Level 2: Overhead Presses

Stand upright with your feet underneath in neutral spine alignment.  Hold the kettle bell down by your side.

1. Maintaining all SymFit principles of neutral spine alignment swing the kettle bell forward and before the kettle bell flips to the other side of your wrist at eye level lock the elbow and set the shoulder blade to decelerate it.  

2. Perform 8 kettle bell swings with the right hand then the left.

3. Perform 8 kettle bell overhead presses.  Bend you elbow as you perform a kettle bell forward swing, from your chest lock out the elbow to press it off your chest.

Purpose:  The purpose of this exercise is to strength the shoulder stabilizers.

Post-Treatment
Exercise #3: Squat Series

Level 2: Assisted Squats
Level 3: Assisted Sustained Squat Weight Shifts
Level 4: Leg Lifts from Sustained Squats

Stand in front of the Multi-chair that is in front of the Trapeze Table.  Grab the long spring with blue springs that is labeled "Squat Series".  Stack Your Upper Back, give yourself a Head nod and Connect Rib Cage to Pelvis.  

1. Place your feet outside the mat in front of the Multi-chair and grab the blue spring bar with palms up.  Maintaining all 4 principles of Neutral Spine Alignment perform 8 assisted squats with a hip hinge strategy.  Do not lift you pelvis!

rest 20 seconds

2. Go into a sustained squat and shift your weight to the left and then to the right without losing any of your squat depth or your chest lift.  Perform 8 weight shifts.

rest 20 seconds

3. From a sustained squat weight shift to one knee and lift the other foot without losing neutral hip positioning of the knee through which you are weight bearing.  Perform 8 alternating sustained squat leg lifts.

Purpose:  The purpose of this exercise is to wake up your hip and knee stabilizers before a lower body conditioning class and after an upper body conditioning class.