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Denver • Lakewood 

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SymFit® Healthy Fitness System
Healthy Gym Programs

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

At Week 3 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 4

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: Bar Pull Downs on cable cables with palms down.   Pull the bar in front of you while sitting upright onto your sit bones with palms facing you against a resistance level with which you can complete 10 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.
Back Series - Level 2 (Pull-downs at Cables)

Triceps: Standing Tricep Pull-downs with palms down at cables.  Resistance level with which you can complete 10 controlled (1,2,3 tempo in each direction) repetitions while maintaining neutral spine alignment.  Complete each repetition by locking out the elbow into extension.
Tricep Series - Level 3 (Standing Tricep Pull Downs at Cables)

Shoulder: Lateral Raises on machine against resistance with which you can complete 10 controlled (1,2,3 tempo in each direction) repetitions.  As you raise the pads rotate you forearm so that you start with your thumb horizontal (parallel with floor) and end with thumb pointing down at the top of the motion.  Maintain a "Chest Lift" and "head nod" throughout.
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

Back: Bar Pull Downs with palms-up on a cables. Pull the bar in front of you while sitting upright against resistance with which you can complete 10 controlled (1,2,3 tempo in each direction) repetitions without loading your neck or low back.  Do not lose you "Head Nod".
Back Series - Level 2 (Pull-Up at Cables)

Chest: Pec Deck Machine. Sitting upright with thumbs up and pressure through fingers (do not grip the handle) pull the handles together against resistance with which you can complete 10 controlled (1,2,3 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 not lose "Chest Lift".
 Pec Deck Machine

Biceps: Single Arm Curls at Cables.  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".
Bicep Series - Level 3 (Standing Curls at Cables)
 
Progress resistance when the last 3 repetitions are not challenging to complete with a 1,2,3 tempo!

3. Cardiovascular Health


We recommend 8 to 12 minutes of on the Elliptical holding onto handles followed by Incline Treadmill Walking or Light Jog for 16-20 minutes concluded with another 5 to 8 more minutes of Elliptical.

Warm-up: 8-12 minutes on Elliptical

Cool-down: 5-8 minutes on Elliptical

 
Light Jog on Treadmill
(16-20 minutes)




Lower Body Workout at Home Day!

1. SymFit® Lower Body Conditioning to Level 4

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 (single leg) with opposite leg on the floor against against resistance with which you can complete 12 controlled repetitions (1,2,3, 4 tempo in each direction) without loading your neck or low back.
Leg Press_copy
We suggest progressing to single leg at week 3+4
Progress resistance when the last 3 repetitions are not challenging to complete with a 1,2,3 tempo!

  


Calves: Calf Raises against against resistance with which you can complete 12 controlled repetitions (1,2,3, 4 tempo in each direction) without loading your neck or low back.  Make sure maintain a terminally extended knee throughout the exercise and "Inward Spiral" of the hips.
Calf Raises - leg press machine
Progress resistance when the last 3 repetitions are not challenging to complete with a 1,2,3 tempo!

3. Cardiovascular Health


We recommend 8 to 12 minutes of on the Elliptical holding onto handles followed by Incline Treadmill Walking or Light Jog for 16-20 minutes concluded with another 5 to 8 more minutes of Elliptical.

Elliptical
(8-12 minutes)

 Light Jog on Treadmill
(16-20 minutes)

Elliptical
(5-8 minutes)


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