Advanced set of exercises for home fitness, improve fitness.

Practice 3 to 4 times a week. Stretch after each training. Every single exercise should be repeated 8 times in each of 2 sets. The sets should be separated by a break of 1 minute. The only exceptions are the exercises with extra instructions regarding to the number of repetitions and the time dedicated to them. Doing the whole exercise program should take 20 to 40 minutes all together. Stretching is always at the end exercise. If an exercise causes any pain stop doing it. Systematic training lets you avoid spine problems.

In case you feel acute pain in your spine lie in one of the relaxation positions. Choose the one that relieves you most effectively. You can use local or oral anti-inflammatory drugs. Do not heat the painful spot. If it keeps hurting for 2 to 3 days contact your doctor or physiotherapist. If the pain is very acute and radiates to one of your buttocks and then to the foot (lumbar spine) or to one of your shoulders and then to the hand (cervical and thoracic spine) contact your doctor or physiotherapist immediately!


Bonus to stretching

Afterisometric muscle relaxation

A technique that is supposed to ease the pain by decreasing the resting tension in muscles.

Exercice one time every day.

Start with the “healthier” side.

The rules:

Move only until it starts hurting or you feel the stretching. In such case stop the move and tense the exercised muscle isometrically for 10 sec.

While tensing the pain and stretching feeling should decrease or disappear. If it doesn’t disappear it means the move went too far- the move should go back. If you are sure this is the smallest possible move but the pain remains just the same or increases the exercise should be stopped.

Relax after 10 sec. Then repeat.

4 repetitions. The exercise should be stopped at a point in which the pain or stretching doesn’t increase when pressing.