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Denver • Lakewood 

SymFit1 (Phase 1): Neutral Spine Conditioning (Workouts 1-4)

SymFit® Home Exercise Program

Neutral Spine Conditioning against Light Loads

Goal: Restore Your Access to Neutral Spine Alignment

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Workout #3: Unloading the Neck via a "Head Nod"
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SymFit1 (Phase 1): Neutral Spine Conditioning (Workouts 1-4)
Anatomical Background:
A collapsed upper back forces neck loading.  Once you condition yourself to maintain a "Stacked Upper Back" healthy neck loading is accessible by subtly rocking your skull back on the first cervical vertebrae (C1).  This breaks the facet loading associated with Forward Head posture and restores loading through the vertebral bodies of the cervical vertebrae similar to how connecting rib cage to pelvis restores healthy loading through the lumbar spine.  Workout #3 describes how to unload your cervical (neck) facet joints by rocking your skull back into its neutral position.  

The image to the left highlights the relationship between the skull and C1 (the first cervical vertebrae.  The SymFit® Healthy Fitness System establishes a foundation for healthy cervical loading before progressing to functional fitness.  You should expect your fitness program to serve your long term fitness needs.

Workout #3 reviews the 3 exercises within the SymFit® Upper Body Conditioning workout that improve and strengthen your ability to maintain neutral cervical spine alignment through a subtle "Head Nod" after you have stacked upper back.  It also reviews the SymFit® Squat Technique and how to walk without facet loading in your lumbar spine.

 





Daily Workout Routine
1. Perform Workout #3 every morning
2. Complete your hourly mobility program throughout the day
3. Perform Workout #2 in the afternoon/evening

 


Additional Workouts


 

Self-Correction Video: Neck Stretch
Hourly Mobility Video: Seated Mobility Program

 

 


Supportive Videos


 Movement Principles Video:  The Power of "Head Nod"
Healthy Posture Video: Proper Overhead Lifting Strategy

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Workout #4: The Power of "Inward Spiral"
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Daily Workout Routine

1. Perform Workout #3 every morning
2. Complete your hourly mobility program throughout the day
3. Perform Workout #4 after work or in the evenings

 


Additional Workouts


 Self-Correction Video:  Low Back (Lumbar) Self-correction
Hourly Mobility Video: Standing Mobility Program

 


Supportive Videos


 Movement Principles Video:  The Power of "Inward Spiral"
Healthy Posture Video: Proper Lunging Technique

Neutral Hip Positioning to reduce knee pain
Anatomical Background:
Once you position your pelvis in neutral through lower abdominal isolation your hip is now able to reposition itself into neutral position through in "Inward Spiral" of the hip.

The image to the left highlights the relationship between the pelvis and the femur. Workout #4 reviews the 3 exercises within the SymFit® Lower Body Conditioning workout that strengthen your ability to maintain neutral hip alignment through a subtle "Inward Spiral" after you have suspended your pelvis in neutral through lower abdominal contraction. It also reviews the SymFit® Lunge technique and how to go up and down stairs without low back loading.

The SymFit® Healthy Fitness System restores symmetrical loading through the ankle, knee and hip by restoring neutral hip positioning.

Watch the Inward Spiral video to learn more about the effects of Inward Spiral of the hip on the low back, hip, knee and ankle.



A Closer Look at Neutral Spine Alignment



Rectus Abdominis

A Closer Look at Core Muscle - Rectus Abdominis

Anteriorly the rectus abdominis when active functionally connect your rib cage to pelvis restoring vertabral body loading through the lumbar vertebrae.  When they are not active during functional activities the pelvis collapses forward causing facet loading predominately at L5/S1 and the rib cage flares out causing facet loading in the upper lumbar spine (T12/L1)
  • Lower abdominals stabilize the pelvis in its neutral (vertical) position 
  • Upper abdominals stabilize the rib cage in neutral position 

External Obliques

A Closer Look at Core Muscle - External Obliques

The Internal and External obliques stabilize the rib cage in relationship to the pelvis and vice versa.  When your back is stacked and your rib cage and pelvis are in their neutral position the obliques allow for safe thoracic rotation without neck or low back loading.

Internal Obliques

A Closer Look at Core Muscle - Internal Obliques

External Obliques

A Closer Look at Core Muscle - Transverse Abdominis

The Transverse Abdominis is the deepest layer of your abdominals and is associated with your breathing. When the pelvis and rib cage are in their neutral positions the TA will kick in when you breathe through your lip with a pursed lip breathing strategy. This is neutral spine facilitator as long as you coordinate your breathing during exercise.  

Exercise Tip: This is why we cue pursed lip breathing during the more difficult part of any exercise of functional movement pattern.


Your Week 1 Workout Schedule


Day 1 Day 2        Day 3          Day 4   Day 5   Day 6  
  
Workout #1
at Center
Workout #1
in the morning

Workout #2
at Center
Workout #1
in the morning at home

Workout #2
in afternoon at home
Workout #3
at Center

Workout #2
at Home
Workout #3
in the morning

Workout #4
at Center
Workout #3
in the morning at home

Workout #4
in afternoon at home

Seated Hourly Mobility Program