Table 1 Intervention group exercise program

10 minutes

Warm-up

Up to each teacher Has to include:

• Light cardiovascular exercise

• Mobilization of shoulder/back/pelvis

Examples:

Neck stretching: standing in a circle, perform shoulder rotations and elevations

Exercise of low intensity

Walking in a circle: forward, backward, and sideways

Shoulder/spine/pelvic mobility

1. Arm swings (one arm + both arms)

2. Arm swings in a kayak-paddling motion

3. Lateral flexions

4. Pelvic tilts (anterior, posterior, bilateral, figure eights)

5. On all fours, flexion/extension of the spine to find the neutral position

Borg Scale 7–10

20 minutes

Endurance training

Exercise bikes, treadmills, or cross-trainers

Borg Scale 11–15

25 minutes

Strength training

Pelvic floor

1. On all fours: elevation of the extremities to engage the back and hamstrings; diagonal lift, 3 × 10 repetitions followed by a 10-second isometric hold; there is a short break after each isometric hold

2. Supine position: upper extremity flexion/extension to strengthen the upper arms and pectoral muscles; 3 × 10 repetitions; 60-second break after each of the three sets

3. Squats: strengthening of the thighs and gluteal muscles; 3 × 12 repetitions; 60-second break after each of the three sets

Supine position (or side-lying position if preferred)

1. Short muscle squeeze × 10

2. Squeeze held for 6–8 seconds × 20 with a 6- to 8-second break between each squeeze

3. Squeeze held for 30 seconds × 2 with a 15-second break between each squeeze

60–70% of one-repetition maximum endurance

15 minutes

Stretching and relaxation

Up to each teacher Has to include:

• Breathing exercises

• Relaxation

• Stretching

Example:

Relaxation compact disc or verbal guiding with emphasis on breathing; approximately 5 minutes

Stretching of the big muscle groups:

• Pectoralis major

• Gluteus maximus

• Quadriceps

• Triceps surae

Borg Scale 6