Exercises

Why and how?

With the following exercises, you can activate and strengthen your back and abdominal muscles efficiently.

After just one to two weeks of training you will notice the following changes in your body:

The deep muscles in your back and abdomen that are essential for the well-being of your back become stronger, their reaction levels and speed increase, and they become better able to protect your back against injury.

Your back will become stronger and will not tire as easily during the course of a normal day.

You will also notice a change in your neck and shoulders when tension is released as a result of improved blood circulation and muscle strength.

Your stomach will get trimmer when the transverse abdominis get stronger.

Spine-sparing exercises will also improve your posture.

The basic exercises take no longer than about five minutes to do.

Once your muscles have got used to the training, it is recommended that you do the exercises daily. Results can be achieved with using SpineGym 3 times a week.

In an ideal situation, people doing sedentary work would do the basic exercises (or at least the back arch, upper back exercise, and activation of the transverse abdominis) a couple of times during the course of their working day (the three exercises take two or three minutes to do).

Back Info

General information on backache, care for the back, and the significance of good posture.

About back pain

According to research, as much as 80% of Americans suffer from back pain at some stage
About half of the population experience recurrent episodes of pain that affect the day-to-day running of their lives. Back pain is also the second common reason for visits to doctor´s office.
Back pain is most common among 35–60-year-olds
Backache is typically a result of weak muscles in the midsection
Backache is linked to sedentary work, low levels of physical activity, physical labor, obesity, stress, and accidents
Back pain decreases the ability to cope with daily tasks and results in accidents and incapacity for work.

The significance of strong deep stabilizer muscles for general well-being

The spine remains supple, mobile, and in the correct position
A strong core contributes to a better posture
Functioning muscles help maintain physical ability
Vertebrae and joints remain mobile and flexible
Strain on the back is distributed evenly
Tissue metabolism remains robust
Quality of life improves

Back care and prevention of back pain

Taking care of your back can prevent back pain
Strenghtening the deep stabilizer muscles contributes to good posture
Strong abdominal and back muscles are the base for all movement
Spine mobility should be maintained or improved
Muscle strength exercises should be carried out regularly