Disclaimer: READ THIS FIRST! This information is not medical advice, and does not replace the diagnosis or treatment of a licensed physician. This manual and related content is for information purposes only. Always seek the advice of a qualified medical doctor before beginning any health, fitness, or nutrition program. Any actions taken as a upon reading this manual and/or related materials is at your own risk. Sam Visnic, and all related affiliates and associates, assume no liability as a result of actions taken on your part.
Steps To Implementing Your Program 1. Watch all of the associated videos in the members area. 2. Take any essential notes on the movement techniques. 3. Pay particular attention to how to correct your posture. Work on this continuously whenever you possibly can. 4. Locate the appropriate corrective stretching and exercise routine in your manual. 5. Perform the stretching routine daily, and the exercise program as in the example schedule included. Commonly Asked Questions 1. Can I progress the exercises faster than recommend? You can do so, BUT ONLY after the first 2 weeks. I highly suggest following the program exactly as outlined, however, in come cases, individuals may be ready for the intermediate program right away. Keep in mind that the Correcting Thoracic Kyphosis program was designed for the majority of individuals, whom need to start with the corrective stretches and beginner program ONLY. 2. What if an exercise or stretch causes my back to feel worse? If ANY exercise or stretch causes your back to feel worse, then stop immediately. Next, check to make sure you are performing the movement EXACTLY as instructed on the videos. Then, make sure you are relaxed as you do the motion. Many times, individuals with back pain tend to tense up during movements in fear that their back will hurt more, and have thus learned to guard. This can cause discomfort if it happens during movements. Lastly, you may decrease the range of motion or the intensity of the muscle contraction, which usually results in less discomfort. If none of these actions result in relief, then stop the routine and consult with your health care provider. 3. What if I have a specific condition related to my back? The Correcting Thoracic Kyphosis program was not designed specifically for individuals with conditions such as herniated discs, stenosis, or other degenerative conditions. However, it may be effective at providing relief, but there are subtle differences in technique that may be required to in order to provide further effectiveness. I highly suggest you share the information contained in the Correcting Thoracic Kyphosis program with your health care provider in order to make modifications that will work for your specific condition.
Corrective Stretching/Self Mobilization Program Warning: Do NOT change the order of the movements! # Stretch/Mobilization Repetitions Duration Rest 1 Upper Body Thoracic Mobilization 15-20 each side Hold at end of range for 1-3 2 Lower Body Thoracic Stretch 1-3 each side Hold for 20-30 3 Standing Thoracic Mobilization 10 each side Coordinate with breath 4 Foam Roll Thoracic Spine 3 each segment Hold for 3 5 Swiss Ball Pec Minor Stretch 1-3 each side Hold for 20-30 6 Swiss Ball Lat Stretch 1-3 each side Hold for 20-30 None 7 Swiss Ball Multi-Directional Ab Stretch 1-3 each position Hold for 30-45 Alternate
Beginner Program 1 Mid-Thoracic Mobilization Exercise 10 Hold for 10 /Rest for 5 Intermediate Program 1 Mid-Thoracic Mobilization Exercise 10 Hold for 10 /Rest for 5 2 Prone Extension 10 Hold for 10 /Rest for 10 3 Opposite Arm/Leg Raise 10 each side Hold for 10 /Rest for 10
Advanced Program #1 1 Prone Extension w/dumbbells 10 Hold for 60 2 Dumbbell Row 12-20 Hold for 2 at the top 3 Prone Superman 10 Hold for 10 /Rest for 10 1 minute 1-2 Advanced Program #2 1 Prone Extension w/dumbbells 10 Hold for 60 2 One Arm Dumbbell Row 12-20 each Hold for 1 second at the top 3 Prone Superman 6 Hold for 30 1 minute 1-2
Recommended Program Schedule (Program may be adapted to fit your recovery ability/pain levels) Weeks Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1-2 3-4 +B +B +B +B 5-6 +INT +INT +INT 7-8 +INT +INT +INT +INT 9-10 +AD1 +AD1 +AD1 11-12 +AD1 +AD1 +AD1 +AD1 13-14 +AD2 +AD2 +AD2 15-16 +AD2 +AD2 +AD2 +AD2 Program Schedule Key: P: Postural correction throughout the day CS: Corrective stretching/mobilization program B: Beginner program INT: Intermediate program AD1: Advanced program #1 AD2: Advanced program #2