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SymFit Healthy Fitness System: SymFit1 Neutral Spine Conditioning Phase

Home Exercise Programs

Goal: Able to perform daily activities without low back and neck loading


Workout #7: Upper Body Conditioning against Moderate Loads


 

 





Daily Workout Routine
 
1. Start each day with SymFit® "Start Your Day Program"
2. Perform Workout #7 or Workout #8 (alternate between)
3. Complete your hourly mobility program
4. Complete SymFit® "End of Day Program"


Additional Workouts


 Self-Correction Video:  Start Your Day Program - Upper Body Day
 Hourly Mobility Video:  Seated Mobility Program

Joint Stability Video:  Healthy Shoulder Program (level 2)
(Usually performed at the center after manual therapy)
 

Supportive Videos


Movement Principles Video: 

Healthy Abdominal Crunches 
 
Proper Overhead Lifting Strategy




Workout #8: Lower Body Conditioning against Moderate Loads


 

 





Daily Workout Routine

1. Start each day with SymFit® "Start Your Day Program"
2. Perform Workout #7 or Workout #8 (alternate between)
3. Complete your hourly mobility program
4. Complete SymFit® "End of Day Program"


Additional Workouts


 Self-Correction Video:  Start Your Day Program - Lower Body
Hourly Mobility Video: Standing Mobility Program

Joint Stability Video:  Healthy Knee Program (level 2)
(usually completed at the center after manual therapy)




Supportive Videos


 Healthy Posture Video: Proper Lunging Technique 

 

Movement Science:

The SymFit® Squat and Lunge Series's are designed to condition your quadriceps to allow you to pick thinks off the floor without low back loading.  The SymFit® Lunge is designed to allow you to pick up objects from the floor safely when you do not have the ability to get into SymFit® Squat position.  

The key to a healthy lunge is to load the front quadricep not the front knee joint.  This is accomplished by bending the back knee equal to the front knee during your lunge.  

Watch the Healthy Lunge Video before workout #8 to make sure you are lunging without loading your low back.
Healthy Lunging Strategy to reduce knee pain




Modification of the Week

SymFit Physical Therapy and Fitness located at 899 Logan Street in Denver, CO 80203
Now that you are able to stabilize your pelvis in neutral against moderate loads add a set of 8 diagonal abdominal crunches after each workout.
  • Diagonal Abdominal Crunch into Chest Lift (leg supported) video
  • Diagonal Abdominal Crunch into Chest Lift video

Neutral Spine Alignment Quiz #1:  
What could the model in the picture above do to facilitate more lower abdominal activation?
Healthy Low Back Program




Modification of the Week

SymFit Physical Therapy and Fitness located at 899 Logan Street in Denver, CO 80203
Now that you are able to stabilize your pelvis in neutral against moderate loads add a set of 8 lower abdominal leg lifts after each workout.
  • Level 5 Pelvic Curls (upper body assisted) video
  • Level 5 Pelvic Curls video

Neutral Spine Alignment Quiz #1:  
What could the model in the picture above do to facilitate more lower abdominal activation?

 


A Closer Look at Planks


What is a Plank
Healthy Neck Program

A Plank is when you support yourself through your hands and knees with your spine in neutral.  It challenges the application of the first SymFit® Principle of neutral spine alignment.  

How to Get into Plank:

  1. From all 4's position place hands in front of you overhead
  2. Transfer you body weight forward onto your hands
    • perform a pelvic curl until your low back unloads
    • slide shoulder blades away from ears until your chest lifts
    • lock into a head nod

Proper Plank Technique:

Why So Important
SymFit Physical Therapy and FItness Center located at 899 Logan Street in Denver, CO
Planks withing the SymFit® Healthy Fitness System:
The Chest Lift is the foundation for unloading the neck and the low back.  Planks are part of the SymFit® Chest Lift series and are a safe and effective way to strengthen your ability to maintain a chest lift against the resistances of your life.  

  • Level 1 Planks (plank on knees) - strengthens your ability to maintain a chest lift against light chest lifts loads
  • Level 2 Planks (plank on toes from forearms) - strengthens your ability to maintain a chest lift against light-moderate loads
    • Side Planks off Elbows from knees
SymFit Physical Therapy and FItness Center located at 899 Logan Street in Denver, CO
 
  • Level 3 Planks (plank on toes from fists) - strengthens your ability to maintain a chest lift against moderate loads
    • Side Planks off Elbows from toes
Level 2 Planks - Plank on Toes (through forearms)
SymFit Physical Therapy and FItness Center located at 899 Logan Street in Denver, CO
Level 3 Planks - Plank on Toes 
  • Level 4 Planks (leg lifts from plank on toes) - strengthens your ability to maintain a chest lift against moderate-heavy loads

  • Level 5 Planks (Side Planks from forearms) - strengthens your ability to maintain a neutral scapular positioning against moderate-heavy loads with coordination challenge
 
Healthy Shoulder Program - Side Planks
Level 5 Planks - Side Planks off Forearms 
 
  • Level 6 Planks (Push-ups from Plank) - strengthens your ability to maintain a chest lift against heavy loads with coordination challenge
 
How not to Plank
Faulty Push-ups

A Plank performed improperly will only reinforce neck loading and muscle imbalance development around the shoulders.  

Characteristics of an Unhealthy Plank:

  1. head is looking forward (like picture above)
  2. upper back is curved
  3. elbows are not locked
  4. pelvis is not being held in neutral (low back is arching)
  5. your head is not behind you chest 
What an Unhealthy Plank Feels Like:
  1. Your abdominals are not the primary challenge
  2. You shoulders fatigue before your abdominals
  3. neck feels loaded (elbows are not locked)
  4. low back feels loaded (pelvis is not being held in neutral)