Healthy exercise SPS

Healthy exercise SPS

Spiral stabilization exercise (SM – system)

Accredited healthy exercises and techniques according to the SPS spiral stabilization system (former name SM system) by Dr. Smíšek. A technique used in treatment, regeneration and prevention

Course of the procedure

  • diagnosis of muscle activity and posture of your body while standing and moving
  • explanation and demonstration of suitable exercises directly for you with help
  • record a video with commentary on your phone of how you do the exercises so you don’t forget them and can return to them at any time
  • in the case of shortened and very stiff muscles, manual stretching
  • I recommend at least two visits to check the performed exercises and for possible adjustments
DurationPriceWith season ticket
60 minutes1.000,-590,-
spiral stabilization SPS
Healthy posture
  • Theoretically clear? But how to make it work automatically
  • Are your body weight more on the balls of your feet?
  • Do you have a forward head?
  • Are you familiar with a hunched, closed chest and front shoulders?
  • Do you have a bow in your hips?
  • How about “V” or “X” shaped feet?
  • If the answer to at least one question is “Yes”, then there is a high probability that, due to incorrect posture, you are overloading your muscles, joints and spine, and sooner or later pain and other health complications will appear.
  • Spiral stabilization exercises can help you align your posture and thus prevent pain.
healthy exercise SPS
ORDINARY ACTIVITIES – COMPENSATION AND EXTENSION OF MOVEMENT
  • Are you a “modern” person and spend most of your time sitting or standing at work, school, car, home or anywhere else?
  • In static positions, muscles tend to stiffen and shorten. This creates pressure on the joints, spine, and other organs.
  • Not exactly good news, is it?!
  • By practicing spiral stabilization, you not only stretch and release tension, but you teach the brain that even in “modern” times, there is still a “moment” when your body can rest, relax and not be in permanent tension.
spiral stabilization SPS
sport activities
  • In order to improve and maintain long-term performance during sports activities, spiral stabilization exercises are used not only to teach correct posture and strengthen the abdominal muscles, but also as a compensatory exercise for functional stretching and correcting muscle imbalances, since most sports are physically devastating to the body.
  • Thanks to exercise, you can improve your performance and be healthy on top of that.
  • More than one soccer player or cyclist suffered a heart attack, even though their thighs were soaked, but the chest area, on the other hand, was neglected.
SM system spiral stabilization
compenzation exercise SPS
healthy exercise SPS
spiral stabilization SPS, SM system
„Fitness“ exercise
  • Do you go to the gym, exercise, do yoga or work out at home?
  • Are they telling you from different sides that you need to strengthen the “core” of the body? (By the way, do you know which muscles are really meant?)
  • Do you do the “plank“?
  • Or maybe sit-ups to make those buns look good?
  • If the answer to the last two questions above is “Yes”, you are most likely going to destroy your back soon. Most of the strength exercises you can find around you are really “strength” exercises – there’s no arguing with that. But! Why strengthen, solidify something rigid, which needs to be loosened, stretched?
  • E.g. in the aforementioned sit-ups or planks, you strengthen the straight abdominal muscles, but also the back muscles (in most cases, also the hamstrings) thanks to the large body weight, which stiffen even more and “crushe” your vertebral discs, hips, and pelvis from both sides.
  • Most people have overworked back muscles, erectors, from normal activities, sitting, standing. So why strain them even more!
  • By practicing spiral stabilization, you can strengthen the right muscle groups, create a beautiful slim figure, and enjoy a well-developed, relaxed and stretched body.
nordic walking spiral stabilization
Hobbies and leisure activities
  • Do you do bona fide “healthy” exercise or physical activity?
  • Often, out of confidence, ignorance or fads, a person succumbs to an activity that appears at first glance to be super healthy.
  • The goal of spiral stabilization exercises is not to discourage you from these activities. The aspect that the activity brings you joy is also important.
  • But what exercise can give you is an insight into whether performing such exercises can be done “healthier“, so as not to overload the risk areas. Alternatively, they have decided for themselves whether this activity is suitable for you.
  • In the pictures, I give an example of a runner who, due to an incorrect center of gravity, overloads the whole body, runs in flexion, does not stretch. In this case, spiral stabilization is a great exercise to achieve good posture while running.
  • The second image refers to today’s “modern” Nordic walking. Is your neck stiff? The idea is good, but not many can hold the poles properly so that the shoulders can move properly and freely. Spiral stabilization also uses sticks as an aid in some exercises, but “a little” differently.
running spiral stabilization SPS
A movement that regenerates
  • Generally, these are natural movements such as walking, running.
  • But watch out! It needs to be done smartly.
  • When done correctly, whether walking or running, the whole body is involved, mainly the abdomen, the weight of the whole body is in the center of the vertical axis (not in forward or backward bend).
  • By properly moving your shoulders and pelvis, you relax and stretch overworked muscles, joints and spine throughout your body.
  • After a proper walk or run, you can feel refreshed and stretched.
  • Exercise helps you learn not only to stand correctly, but also to move freely.
healthy walking SPS
correct running spiral stabilization
Performing spiral stabilization exercises

It’s a smart exercise that teaches your body to move automatically so that the right muscles are activated, other parts are not overloaded, and at the same time it relaxes and the body has the opportunity to regenerate and move without pain.

spiral stabilization healthy exercise sps
exercise with cord
TECHnique
WHAT DOES EXERCISE DO?
WHAT IS NEEDED FOR EXERCISE?
HOW LONG DOES EXERCISE TAKE?
where can you exercise?
ARE THERE ALSO GROUP EXERCISES?
When there is already pain

The spiral stabilization technique corrects faulty posture of the body and thus serves not only as a prevention of pain, but also as a regeneration when the pain is already there – e.g. something presses on the spinal cord, nerves (herniated disc, displacement of the vertebrae, etc.), and the pain shoots into your legs , hands, hip pain, knee pain, you have trouble breathing and other health complications occur.

ABSORPTION AND HEALING OF A PROPHIATED DISC WITH SPS EXERCISES
spiral stabilization prolapsed disc

With the natural traction of the spine thanks to the spiral muscle corset, muscle tension is released, the intervertebral space increases and the disc can regenerate

Are there limits for exercise?
are you waiting for spine surgery?
What are the other benefits of exercise?
DO YOU EXERCISE DIFFERENT METHODS ACCORDING TO PHYSIOTHERAPISTS?
ARE THE EXERCISE RESULTS BACKED UP BY THE STUDIES?
Comparison of two solutions for spinal pain
CONSERVATIVE TREATMENT, SUPPRESSIVE DRUGS, SURGERY

Efficiency

  • Temporary

Cause (poor posture)

  • Recurrence, constant cause of pain

Exercises

  • Rehabilitation, long-term exercise

Physical demands

  • High, painful, risk of complications

Time / financial demand

  • High, recurring expenses, restrictions at work
SPIRal stabilization sps

Efficiency

  • Long term

Cause (poor posture)

  • Corrected, it doesn´t exist yet.

Exercises

  • Regenerative/ preventive exercise

Physical demands

  • Easy, painless, without complications

Time / financial demand

  • Low, one-time expense, with no other restrictions
MY OWN EXPERIENCE, I ACTIVELY EXERCISE
accreditation

Since not everyone who offers exercises has completed a complete course consisting of several parts, I am listing the certificates here:

  • Basic exercises 1AB
  • Manual techniques 1CD
  • Lumbar spine 2A
  • Cervical and thoracic spine 2B
  • Upper extremity 3A
  • Lower limb 3B
  • Muscle chains 4AB
  • Scoliosis 5AB
  • Vertebrovisceral relations 6AB
  • Sports 7AB
  • X-ray and MR diagnostics
  • Repetition of 9AB exercises with instructor accreditation