Phase 1 - Private Orientation 

The entry point for your path to neutral spine conditioning and complete physical wellness and Fitness starts with SymFit1 principle orientation workouts.  During your first four private workouts/treatments we introduce you on the 4 SymFit® Principles of Neutral Spine Alignment as well as the manual therapy techniques that accompany them.

  

At the Center:

  • Initial Consultation - we review "How to Stack the Upper Back".  No Studio Program training.
  • Session #2 - You will learn how to unload your Low Back by "Connecting Rib Cage to Pelvis".  Orientation on Spine Mobility studio program on Trapeze Table.
  • Session #3 - You will learn how to unload the neck via a "Head Nod".  Orientation on Spine Mobility studio program on Ladder Barrel.
  • Session #4 - You will learn how to restore symmetrical loading through the hips and knees via an "Inward Spiral",  Orientation of the Shoulder Mobility studio program on Ladder Barrel.

SymFitTV Home Workouts:

  • Workout #1 - after between initial consultation and session 2
  • Workout #2 - along with workout #1 as instructed within SymFitTV between sessions 2 and 3
  • Workout #3 - in the morning and Workout #2 in the afternoon between sessions 3 and 4
  • Workout #4 - along with workout #3 as instructed within SymFitTV until session 5

Now that you have been introduced to the 4 SymFit® principles of Neutral Spine alignment we start doing complete workouts.  At the center you will be introduced to the Pilates exercises we teach in the SymFit1 group classes and your studio program will be progressed to include post-treatment and post class exercises as appropriate.

 

At the Center:

  • Session #5 = SymFit1 Upper Body Pilates Allegro class orientation and review of all pre-treatment functional mobility exercises as well as shoulder self-correction.  If shoulder instability is identified you may be prescribed Healthy Shoulder1 workout that is completed at the center after manual therapy.
  • Session #6 = SymFit1 Lower Body Pilates Allegro class orientation and review of all pre-treatment functional mobility exercises as well as Lumbar + Pelvis self-correction. If hip or knee instability is identified you may be prescribed Healthy Hip/Knee 1 workout that is completed at the center after manual therapy.  Performed at center before workouts,

SymFitTV Home Workouts:

  • Workout #5 - Upper Body Conditioning against Light to Moderate Neutral spine loads.  Shoulder Stability 1 workout may be prescribed and is available under workout #5.  
  • Workout #6 - Lower Body Conditioning against Light to Moderate Neutral spine loads.  Hip/Knee Stability 1 workout may be prescribed and is available under workout #6.  

(Please follow all workout instructions on SymFitTV.)

   

   

   


 


Phase 2 - Group Class Orientation 

 

At this point you are likely attending SymFit1 classes to compliment your treatments at the center.  We offer Upper Body classes on Monday and Tuesday; Lower Body Conditioning classes on Thursday and Fridays.  Saturday we offer a hybrid class that challenges both the upper and lower body.  At home you are expected at this level to perform Workout #6 in the beginning of the week at home and Workout #5 at the end of the week to compliment your Pilates program at the center.  

 

Pre-Treatment Functional Mobility Studio Programs


  • Spine Mobility Program
  • Shoulder Mobility Program

As prescribed;

  • Shoulder Self-correction
  • Pelvis + Lumbar Self-correction
  • Knee + Ankle Self-correction

 

Please perform this program prior to your scheduled appointment time with the Physical Therapist so that he/she can confirm you did your self-corrections techniques properly and that you do not have any joint mis-alignments before strengthening exercise.  

 

Post-Treatment Neutral Spine Studio Program


  • Pelvic Curl Series at Trapeze Table
  • Rib Cage to Pelvis Series

If prescribed; 

  • Healthy Shoulder Level 1
  • Healthy Hip and Knee 1
  • Healthy Ankle and Foot 1

 

If you are not the last client seen prior to class you are expected to perform the program above prior to the start of group class. 

 

These are neutral spine stability exercises designed to wake up your core before class.

 

Post-Class Functional Conditioning Studio Program


  • Walking Series 1 at Multi-chair
  • Lifting Series 1 at Multi-chair

If prescribed; 

  • Healthy Winter Sports 1
  • Healthy Overhead Sport 1
  • Healthy Running 1

 

After you have completed your SymFit group class you may be prescribed some of the above exercises to meet your advanced sport or recreational activity goals. 

 

Please budget 5 minutes to complete.

 

 

   

      

 


SymFit® Lifestyle Daily Routine:

Upper Body Conditioning Day

  • Start Your Day Routine consists of
    1. Shoulder Self-correction 
    2. Back Massage
    3. Chest Lift Series to level 3
  • Hourly Mobility Program consists of seated spine mobility series and standing bony rhythms
  • Workout  of the Day - Workout #5 at home or Upper Body Conditioning class at the center
    1. Functional Mobility Program
      • Spine mobility in diamond sit
    2. Neutral Spine Program
      • Chest Lift Series to level 3
      • Head Nod Series to level 3
        • Level 1 = 8 Arm lifts with arms by your side holding "Head Nod"
        • Level 2 = 8 Arms lifts from goal post position (90/90 position)
        • Level 3 = 8 Alternating Arm lifts with arms overhead in "Y" position
    3. Functional Conditioning Program
      • Walking Series
        • Level 1 = 8 Marches and Step-ups leaning into wall
        • Level 2 = 8 Marches and Step-ups holding ball against chest
        • Level 3 = 8 Marches and Step-ups holding ball at chest height (elbows locked)
      • Overhead Lifting Series
        • Level 1 = 2 cycles of Magic Circle Isometrics presses at 45, 90, 125 degrees
        • Level 2 = Magic Circle Lifts overhead (back of palms inside magic circle)
        • Level 3 = Kettle Bell Presses from bent elbow to extended elbow
  • End Your Day Routine consists of Pelvis and Lumbar Self-correction followed by Back Massage then Pelvic Curl Series to level 3 
    • Level 1 Pelvic Curls - 8 pelvic curls thru both heels with arms by your side 
    • Level 2 Pelvic Curls - 8 pelvic curl thru both heels holding ball at chest height with elbows locked
    • Level 3 Pelvic Curls - 8 single leg pelvic curls (opposite heel resting on knee)

Lower Body Conditioning Day

  • Start Your Day Routine c
    1. Pelvis and Lumbar Self-correction
    2. Back Massage
    3. Pelvic Curl Series to level 3
  • Hourly Mobility Program consists of seated spine mobility series and standing bony rhythms
  • Workout  of the Day - Workout #6 at home or Lower Body Conditioning class at the center
    1. Functional Mobility Program
      • Spine mobility in Z-sit and or Kneeling
    2. Neutral Spine Program
      • Pelvic Curl Series to level 3
      • Connecting Rib Cage to Pelvis Series to level 3
        • Level 1 = 8 Heel Floats with arms by your side (palms up)
        • Level 2 = 8 Heel Floats holding ball at chest height (elbows locked)
        • Level 3 = 8 Heel Taps from Table Top within your range of control
    3. Functional Conditioning Program
      • Squat Series
        • Level 1 = 8 SymFit® squats holding ball against chest
        • Level 2 = 8 SymFit® squats holding ball at waist height (ball taps)
        • Level 3 = 8 SymFit® squats with ball lifts
      • Lunges Series
        • Level 1 = 8 Standing Bony Rhythms with left leg forawrd; 8 with right leg forward
        • Level 2 = 8 SymFit® lunges leaning into a wall or counter top with left foot against wall; 8 with right
        • Level 3 = 8 SymFit® lunges holding ball against chest with left leg forward; 8 with right leg forward
  • End Your Day Routine consists of Shoulder Self-correction followed by Back Massage then Chest Lift Series to level 3
    • Level 1 Chest Lift - 8 "Hissing Cat/Boxer Pose's" with a 1, 2, 3 tempo
    • Level 2 Chest Lift - 8 Alternating Arm Floats. Remember to reset chest lift and head nod after each float
    • Level 3 Chest Lift - 3-5 second plank on knees holds

Other Resources:

  • Gym Workout Suggestions
  • Healthy Posture Strategies
    • Healthy Sitting
    • Healthy Standing 
    • Healthy Sleeping