Method | Intervention | Intensity | Frequency | Duration |
---|---|---|---|---|
Cardiovascular training | Cycling | 75% of maximum Heart Rate | 1 | 15 min |
Rowing machine | ||||
Cross trainer | ||||
Treadmill | ||||
Strength and endurance training | Pull-down | 40% of max. strength | 2 × 25 | 10 |
Butterfly reverse | ||||
Rowing | ||||
Coordinative training | Postural training | Individual level | 1 | 3 |
Proprioceptive training | Segmental stabilization of the spine in flection and extension | 2.5–4.8 Hz | 5 × 15 s | |
Segmental stabilization of the spine in lateral flexion | ||||
Reducing muscle tension | ||||
Training to improve mobility and flexibility | Stretching the erector spinae muscles | Individual level | 1 | 30 s |
Stretching the iliopsoas muscle and extending the flank | 4 × 1 | 4 × 20 s | ||
Spinal mobilization from the quadruped stand | 4 × 1 | 4 × 20 s | ||
While supine, extension and abdominal respiration, shoulder bridge and candle | 2 | 30 s | ||
Forearm plank | 2 × 1 | 30 s | ||
Rotational strain of the spine with breathing recess | 5 | 5 × 10 s | ||
Stretching the trapezius and pectoralis muscles | 2 | 30 s |