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SymFit® Healthy Fitness System
Self-correction Techniques

     


Self-Correction Techniques: 
Upper Body Techniques

     


Self-Correction Techniques: 
Lower Body Techniques


The SymFit® Healthy Fitness System (SFHFS) was developed to bring a safe injury prevention based fitness to the community.  Each workout consists of 4 components to maximize your ability to perform each exercise within your neutral spine range of control.  This ensures that your fitness program meets your long term injury prevention needs.

The Power of Healthy Posture
When we stand up tall the natural uniform s-shaped curve of the spine is preserved and load is distributed through each vertebrae equally and through the vertebral bodies which are designed to transmit load to the vertebrae above and below.  

How Healthy Posture Affects the Entire Body:

  • Neck - improved blood flow to the brain and ensures each vertebrae is involved in neck support and motion.
  • Shoulder - allows the humerus to stay in the center of the socket of the shoulder during elevation preserving joint integrity and movement efficiency.
  • Elbow/Wrist - healthy shoulder posture ensures symmetrical muscle balance around the elbow and wrist.
  • Low Back/Pelvis - ensure each vertebrae is involved in low back support and motion; creates a stable foundation for hip, knee and ankle motion and loading.
  • Hip - allows the femur to stay in the center of the socket of the hip during loading preserving joint integrity and movement efficiency.
  • Knee - neutral hip positioning ensures symmetrical loading through the knee, ankle and foot
  • Ankle/Foot - allows for neutral talar positioning at the ankle which ensures symmetrical loading through the foot, ankle and knee.
  • Physiology - healthy posture drives healthier breathing, digestion and cognition.

The Affect of Collapsed Posture
Faulty posture drives faulty loading.  In the spine you load facet joints more than the vertebral bodies and forces are absorbed by 4 or 5 segments predominately instead of 24 segments.  Faulty posture eventually progresses into asymmetrical loading.  

How Collapsed Posture Affects the Entire Body:

  • Neck - C5/6 absorbs most of the load of the head through the facet joint more than the vertebral body which reduces space for the nerves that supply the arm to exit the spinal cord.  C1 is stuck in extension (forward head posture) reducing blood flow to the brain and causing muscle tension under the base of the skull.  Accelerating joint breakdown and arthritis.
  • Shoulder - faulty posture causes faulty positioning of the shoulder blade on the rib cage (winged or rounded shoulder posture) which compromises joint integrity and movement efficiency.  Overtime rounded shoulder posture can progress to faulty humeral head positioning in the shoulder socket which causes shoulder impingement and puts you at risk for rotator cuff injuries.
  • Elbow/Wrist - faulty shoulder posture results in muscle imbalance around the elbow and wrist causing asymmetrical loading and leading you vulnerable for lateral epicondylitis (golfer's elbow), medical epicondylitis (tennis elbow) and carpal tunnel syndrome.  
  • Low Back/Pelvis - L5/S1 absorbs most of the load of the upper body through the facet joint more than the vertebral body which reduces space for the nerves that supply the arm to exit the spinal cord.  Eventually faulty posture progresses into asymmetrical faulty posture and this is when the damn breaks in the low back.  The pelvis on one side and/or the lower lumbar spine get stuck out of alignment putting us on a crash course for herniated discs, piriformis syndrome (sciatica) and mechanical low back pain. Accelerating joint breakdown and arthritis.
  • Hip - when the pelvis is collapsed forward as a result of faulty posture the hip is in its way and rotates outward to prevent from being pinched.  This causes asymmetrical loading through the hip, knee and ankle.  Accelerating joint breakdown and arthritis.
  • Knee - faulty hip position associated with a collapsed pelvis causes faulty loading through the knee which puts a significant stress on the patellofemoral joint and puts us at risk for a meniscal injury. Accelerating joint breakdown and arthritis.
  • Ankle/Foot - faulty loading through the hip and knee causes faulty positioning of the ankle and foot bones which contributes to joint breakdown, balance deficits and soft tissue overload.
  • Physiology - healthy posture drives healthier breathing, digestion and cognition.  When the body starts to break down physically we start a negative loop cycle of reduced activity which causes deconditioning which takes away the tools we have to fight fautly posture.  As we do less we usually eat or drink more and we start to add weight gain to the mix.  STOP THE MADNESS!  Let's start getting you physically well this month and symmetrically fit next.