Feature content will be pulled up and behind the page header. Be sure to save and refresh your page after adding feature content.

SymFit® Healthy Neck Program
Healthy Gym Programs

SymFit Physical Therapy and FItness Center located at 899 Logan Street in Denver, CO


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

Back: Pull Downs on a cable machine pulling the bar in front of you while kneeling with palms facing you (unlike picture).  Resistance level with which you can complete 12 controlled (1,2,3 tempo in each direction) repetitions without loading your neck or low back.  You must keep a "Chest Lift".
Back Series - Level 1 (Seated Pull Downs on Machine)_copy

Triceps: Tricep Bar Pull-downs with palms up (unlike picture) at cables against resistance with which you can complete 12 controlled (1,2,3 tempo in each direction) repetitions while maintain neutral spine alignment.  You must keep you elbows locked.
Tricep Series - Level 1 (Bar Pull Downs at Cables - Elbows Locked in Extension)

Shoulders: We suggest limiting resisted shoulder to those challenges within the SymFit Healthy Fitness System at this level of neutral spine conditioning.  



Back, Biceps and Chest Workout

Back: 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)

Chest: Machine based Bench Press with palms up against resistance with which you can complete 12 controlled (1,2,3 tempo in each direction) repetitions while maintain neutral spine alignment.
 Chest Series - Press Machine

Biceps: Biceps on Machine against resistance with which you can complete 12 controlled (1,2,3 tempo in each direction) repetitions and maintain a "stacked upper back" and "head nod".  Complete each repetition by extending the elbow completely.  
Bicep Series - Level 1 (Bilaterally on Machine)
 Both Arms or Single Arm

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 with "chest lift" + "pelvic curl" followed by 12-16 minutes on the Elliptical holding onto handles concluded with another 5 to 8 more minutes of Incline Treadmill Walking

 

If yo udo not have access to an Elliptical machine we recommend 5 to 8 minutes of upright exercise bike followed by 12-16 minutes of Incline Treadmill Walking concluded with another 5 to 8 more minutes of upright exercise bike.

Note:  All those in active pain should follow the home program instructions outlined by their physical therapist.  Gym workout recommendations at SymFitTV are for only those without pain.

 Upright Exercise Bike
(5-8 minutes)

 Incline Speed Walk on Treadmill
(12-16 minutes)

Upright Exercise Bike
(5-8 minutes)


Healthy Cardio Tips

Bike: 
  • Raise seat high enough so that you can almost lock out knees at bottom of the cycle
  • Pull "Toe to Nose" when pushing down
  • Hinge forward into your sit bones
  • Keep "Back Stacked" and "Head Nodded"

Treadmill:
 

  • go at a speed that allows you to land on heel and push off through second toe
  • incline only enough that allows you to Keep "Back Stacked" and "Head Nodded"
  • Keep pelvis underneath you (Pelvic Curl) throughout 

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

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

Quads: Leg Press against resistance with which you can complete 12 controlled repetitions (1,2,3, 4 tempo) without loading your neck or low back.  Complete each repetition by extending the knee completely.  You know you extended you knee fully when the medial quadripcep kick in.
Leg Press_copy

Progress resistance when the last 3 repetitions are not challenging to complete with a 1,2,3, 4 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

 Upright Exercise Bike
(5-8 minutes)

 Incline Speed Walk on Treadmill
(12-16 minutes)

 Upright Exercise Bike
(5-8 minutes)