Exercise catalogue
The following training plans provide a very general and rough selection of strengthening exercises. Depending on the symptoms or individual problem areas and imbalances, individual exercises from the various training plans can be exchanged. The indicated sequence of exercises within the training plans should be maintained, if possible. All plans start with a slight warm-up, then aim at training all important muscle groups and end with stretching or mobilisation. The target musculature is indicated in brackets after each exercise.
Please note the following general information during training:
· The quality of motion execution is more important than achieving the number of repetitions. Therefore, it is better to do fewer repetitions correctly before you have to end the exercise with incorrect postures or too much power.
· Never hold your breath during the exercises, but focus on a steady and calm breathing (do not hold your breath).
· Do not underchallenge yourself when selecting your exercises, but be careful not to overwork yourself.
· During all strengthening exercises, try to train with an appropriate basic tension in the torso (belly and buttocks constantly slightly tensed).
· Depending on your physical fitness, you can go through the exercises one to three times within a training plan (1 to 3 sets).
· For all exercises without the exact duration of a repetition, try to strain your body for 2 seconds and then unstrain for 2 seconds.