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SymFit® Healthy Neck Program
Gym Programs

SymFit3 Healthy Gym Program

At Month2 of the SymFit® Healthy Fitness System you have established sufficient neutral spine conditioning to progress to a more aggressive gym program.  This page outlines common exercises that you should be able to perform without loading your neck and low back if you follow the workout tips below; 

  • Perform the SymFit® workout of the day before any gym workout.  
  • Start with resistance level with which you can complete repetitions with a 1,2,3 tempo without losing neutral spine alignment
  • 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.

Upper Body Workout at Home Day!

1. SymFit® Upper Body Conditioning to Level 6

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

Back: Assisted Pull-ups.  Perform 3 sets of assisted puul-ups against the resistance outlined below. Perform each repetition with a controlled 1,2,3, 4 tempo in each direction without loading your neck or low back.  Adding resistance on this machine lightens the load.  We suggest starting with 66% of your body weight for 12 repetitions, then 50% for 10 repetitions and a third set of 8 repetitions with 33% of your body weight as assistance.  IF you can only do 8 repetitions at 50% of your body weight then do a second set with that amount of assistance.

When you can complete perform Assisted Dips with only 25% of your body weight for 8 controlled repetitions progress to Pull-ups.


Back Series - Level 1 (Assisted Pull-ups_copy

Triceps: 
Assisted Dips. Perform 3 sets of assisted dips against the resistance outlined below.  Perform each repetition with a controlled 1,2,3, 4 tempo in each direction without loading your neck or low back. Adding resistance on this machine lightens the load. We suggest starting with 66% of your body weight for 12 repetitions, then 50% for 10 repetitions and a third set of 8 repetitions with 33% of your body weight as assistance. IF you can only do 8 repetitions at 50% of your body weight then do a second set with that amount of assistance.  

Assisted Dips

Shoulder: 
Overhead Press on Smith Machine.   Perform against resistance with which you can complete 8 controlled (1,2,3 tempo in each direction) repetitions.  This exercise is performed through the shoulder and elbows.  As you push the bar up imaging you are just moving through the elbow and stop as the elbow locks; bend the elbow only to the degree in which you can keep your elbows from bowing outward.  Maintain a "Chest Lift" and "head nod" throughout.  After a month on the Smith Machine progress to a bar bell if you have no limitations or discomforts.  

Barbell Overhead Press on Smith Machine (In Front of Head)
Progress resistance when the last 3 repetitions are not challenging to complete with a 1,2,3 tempo!



Back, Biceps and Chest Workout

Back: Bend over Rows at T-bar. From a sustained squat position maintaining a chest lift pull the bar toward you without flaring your ribs against a resistance level with which you can complete 8 controlled (1,2,3 tempo in each direction) repetitions without loading your neck or low back. You must keep a "Chest Lift" and "Head Nod" throughout.
Bent Over Rows (free weights)

Chest: Inclinel Bench Press. We suggest starting out on a Smith Machine where you are not stabilizing the bar.  We also strongly recommend whether on a Smith Machine or on a bench with bar that you place your legs ontop of another bench.  This will ensure that you are controlling the weight without low back loading.  Place a towel roll under your skull to help you maintain a head nod to prevent neck loading.  This exercise is difficult to do without low back and neck loading.  Start our light and slowly increase resistance.  If you do not feel your abdominals when you do this exercise you are doing it incorrectly.

Traditional Bench Press.  Lay on you back with your legs supported off the ground slightly (not shown) and with a towel under your skull (not shown) and press the bar away from you chest through your elbows against resistance with which you can complete 8 controlled (1,2,3, 4 tempo in each direction) repetitions while maintain neutral spine alignment.  Pull the handles together, then control them moving away from each other only to rib cage (keep pads in front of you).  Do flare out your ribs.

 Chest Series - Level 5 (Incline Bench Press with Bar)

Biceps: Standing Bicep Bar Curls.  Standing in neutral spine alignment with equal weight through you feet perform arm curls with palms up against resistance with which you can complete 10 controlled (1,2,3 tempo in each direction) repetitions and maintain a "stacked upper back" and "head nod". Also, keep elbows in front of rib cage throughout each repetition.
Bicep Series - Level 5 (Standing Bar Curls)
 
Progress resistance when the last 3 repetitions are not challenging to complete with a 1,2,3 tempo!

3. Cardiovascular Health


The SymFit3 workout is a 25 minute functional fitness class that will improve your cardiovascular and respiratory health.  You can add a run or light jog before or after a SymFit3 class.  At this level of growth you can return to any sport recreational or workout routine you desire.  We suggest activities outside over inside cardio workouts for 2 reasons.  They are usually more physically demanding and your outside.


Lower Body Workout at Home Day!

1. SymFit® Lower Body Conditioning to Level 6

Perform 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. Lower Body Conditioning

Step-ups
Perform 8 controlled repetitions (1,2,3 tempo in each direction) without loading your neck or low back.  Start without any resistance using a calf raise strategy on the bottom leg to assist the top knee in accepting your body weight.  Progress to with against against resistance with which you can complete 12 repetitions without much challenge.  Increase by 10 lbs increments.   

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

  


Borpee's: Perform a set of 8-12 controlled repetitions without loading your neck or low back. 

Segment #1 - Stand to Squat should take 3 seconds with equal weight through big toe and little toe
Segment #2 - Squat to Plank shoulder take 3 seconds

Segment #3 - hold plank for 3 seconds  
Segment #4 - Plank to Squat should take 3 seconds 
Segment #5 - Squat to Stand shoulder take 3 seconds
Burpee's
Progress resistance when the last 3 repetitions are not challenging to complete with a 1,2,3 tempo!