Lower Back Program 1

This sequence is designed to release and strengthen the lower back. It addresses stiffness as well as pelvis instability in a standing position. 

Begin with bent knees and slowly straighten in order to control where the mechano-stimulation is directed. Using the Galileo to develop internal awareness around positioning is an invaluable technique to improve alignment, which in turn can address many instability issues. 

We move between 18, 24 and 12 Hz for a full array of training benefits, from mobility to muscle building, and then back to agility. 

Is Galileo Training effective in decreasing back pain? 

Spinal Articulation

Caution : This sequence is designed to strengthen the muscles that surround the spine, not to treat any injury. It is not appropriate for those suffering from herniated disks, or any type of severe tissue degeneration. Consult your doctor or physical therapist before embarking on any type of exercise program. 

 

This Spinal Articulation sequence uses a 5-10 lb weight for additional feedback as the client sequentially mobilizes the spine up and down. The sequence begins at 18 Hz for optimal mobilization/strengthening of the core muscles, and then ramps up to 24-26 Hz to drive blood to the legs and pelvis at the end, balancing out the workout. 

A small stool may be placed in front of the Galileo in case the weight needs to be changed. In certain cases, clients may want to hold on to something at various levels, and maintain the challenging position for an additional breath or two when further stabilization is necessary. 

Hamstring Flexibility

The lower end of the middle range of Hz is wonderfully effective at increasing flexibility. 

At 12 Hz, the mechano-stimulation provides enough involuntary muscle contraction to drive circulation to the tissues, without contracting so frequently that the muscles become tense over the period of Galileo training. 

Because many inflexibility issues come from instability ( i.e. a misaligned region of the body will often display as "inflexible" as a result of the body protecting itself from further instability), Galileo Training is invaluable, firing 100% of the muscle spindle where the human brain only fires 40-60%. By driving contraction/circulation wholistically, entire muscle groups are brought online, correcting alignment and often reducing the causes of inflexibility at the source. 

If the client is unable to reach the floor, a stool, pilates box, or exercise " step" may be used to elevate the height of the hands to an appropriate level. If the down dog/calf stretch exercise is being attempted, please be sure to have stabilized beneath the elevated surface. 

Pelvic Floor .1 ( Mobility and Toning)

This 5 minute flow starts at 12 Hz and goes through a concise pelvic mobilization sequence, inner and outer thigh activations as well as deep abdominal and lower back exercises. 

After effectively " warming up" the area, the movements are repeated at 18 Hz for stronger muscle building, and hip flexion/stabilization is added in in the end. 

The final exercise ( Hip extension in tall kneeling) is optional and should be applied at the trainers discretion. 

Accessories : a minimum of two layers of yoga pads each for the knees

                     a stable  " step" to equalize the height of the hands and knees