Practicing Techniques

In order for the isometric-static-positional exercises to be effective you only need to remember these three basic principles:

• Exercise regularly
• Choose the right exercises
• Perform the exercises correctly

Exercise regularly

When you start practicing isometrics on a regular basis your muscles and ligaments will get stronger. This process takes place after any physical exertion. You will start to feel changes in yourself such as a reduction in pain and an increase in mobility in the areas where you have been applying an isometric-static load. 

Usually the greatest effects of the exercise show up within 2-3 weeks. The muscles and ligaments need constant training so you should practice every day or at least every other day. Exercising less often is also beneficial, but the ligament-strengthening effect will not be as pronounced. If you focus on different parts of the spine, or on the spine and some joints, it may be a good idea to alternate exercises: one day do exercises for one part of the spine, the next day for another part or for your joints. For example, the first day of training work on exercises for the cervical spine. The second day, focus on the lumbar and the thoracic spine. Or on the first day concentrate on exercises for the spine and the second day you work on any joint. 

If you have chosen a large number of exercises and one day you suddenly don’t have the time or the desire to do your whole routine, try to not miss your entire workout. Do at least the very minimum number of exercises, even as little as 5-10% of your entire routine. Don’t ever miss an entire workout. By staying in rhythm you will tune your body and mind for regular workouts and maintain the results you have already achieved.

Remember:

The psychological effect of your workouts is no less important than the physical strengthening of your body!

Choose the right exercises

To help you choose the routine that is right for you the exercises are divided into three courses: Main, additional and advanced. The main course includes exercises which are mandatory. In other words, if you expect to get results from this technique, these exercises are required. In the next chapter you will find a list of exercises you should do on a regular basis, regardless of your mood or how much time is available. These are the Seven Golden Exercises:

• “Hold the neck with hands”
• “Shake the head like a pendulum”
• “Resistance to bending the neck forward”
• “Resistance to straightening the neck backward”
• “Resistance to bending the neck sidewise”
• “Resistance to turning the neck and the head”
• “Hands leaning on the table”

You can add exercises from the additional and the advanced courses, taking into account your ability, your desire and how much time you have available. It’s advisable to move on to the additional and advanced courses only after you master the main course, which typically takes 2-3 weeks of regular training.  Don’t forget that each session should begin with the main course exercises.

Perform the exercises correctly

Isometric-static exercises do not require great physical fitness. Their effectiveness depends largely on how you perform them. This means that when you get in position to complete an exercise, you should be able to feel the tension in the targeted muscles. It’s particularly important to maintain tension in the abdominal muscles in the exercises that specify this. In many exercises tension is only needed in the abdominal muscles, while the arms or legs are actually moving. In order to do this, you need to learn how to consciously tense your abdominal muscles and hold this tension. The way to do this is described in detail in the descriptions of the exercises.

The number of repetitions for each exercise is individualized and varies from one to several times. The optimum number of repetitions for each exercise is two or three times. Tension retaining time is also individualized. Approximate time for completion of each is given in the description of each exercise. 

Never exercise “through the pain.” In other words, always STOP at the level of tension or at any point in an exercise when you feel pain. Later on you should perform that exercise only to that point. Gradually, in 1-2 weeks, when your ligaments and muscles are stronger, you can go past this point and execute the exercise to the next level of pain. IT IS FORBIDDEN TO ENDURE PAIN OR TO EXERCISE WHEN YOU ARE FEELING PAIN!

After a few weeks of training you will feel a certain level of success. You will be able to exercise will sufficient ease, without pain and in a good mood. Maintain this level by continuing  a regular schedule of workouts.