Recommendation

tendo for acute lower back pain

Generally, you can get relief from acute pain with tendo. In an acute pain phase, wait 1-2 days before using tendo. By tractioning the lower back, the intervertebral discs are relieved and can thus absorb fluids and nutrients again. At the same time, the mobile structures (muscles, fascia, ligaments and tendons) are gently stretched. With the help of the legs, a simple dosage of the pulling effect can be made. Try to do exercises 1, 2, 3, 4, 5 and 6 carefully. Stay in each position for about 1 minute. If an exercise is uncomfortable or painful, do not do it.

You can also use tendo several times a day.

tendo for mobilising the pelvic area

The mobility of the pelvis is extremely important for your back health. Only if you can actively position your pelvis, you will be able to correct misalignments in the long term. With tendo, mobilisation training is very easy: exercises 7, 8 and 9. Repeat each exercise at least 10-15 times.

You can also use tendo several times a day.

tendo for daily training (prevention)

With tendo you can perform a daily training routine to relieve your lower back, stretch your core muscles, improve the flexibility of your pelvis and strengthen your core stabilising muscles: exercises 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13. Repeat each movement 10-15 times and hold each stretch for about one minute. As you become more advanced, you can increase the number of repetitions.

You can also use tendo several times a day.

tendo for athletes

For athletes tendo is the ideal device to relieve the back after hard training sessions and to perform specific strength training for the trunk-stabilising muscles. Relieve and stretch: exercises 1, 2, 3, 4, 5, 6 and 7 Strengthen and stabilise: exercises 11, 12, 13, 14, 15 and 16

Quick exercises to relieve strain in between - on the road or at work (2-5 min)

tendo is suitable for quick relief of the back. Take regular breaks during work and do exercises 1, 2, 3, 4, 5 and 6.

You can also use tendo several times a day.

Exercise the pelvic floor

With tendo you can do some special exercises for your pelvic floor.

1. The mobilization exercises promote the elasticity and blood circulation of the pelvic floor. Exercises 7 and 8

 2. Stretch the lower back. Stretching and lengthening the lumbar spine causes the pelvis to straighten. The pelvic floor comes into the correct position, a neutral posture and thus obtains a basic tension.
Exercise 4

3. Strengthening: Tighten the pelvic floor in a targeted manner.
Exercise 15: The elastic band can also be attached to the feet.

Warming up and loosening up

The purpose of warming up is to activate the body and prepare it for the exercises.
After warming up, the entire musculoskeletal system is more resilient and ligaments and tendons are more elastic.

1 - rocking from side to side

Effect: Increase of muscle blood circulation, improvement of muscle metabolism, reduction of joint stress. Increase in muscle and body core temperature. Recommended repetitions: 5 - 10
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2 - rocking back and forth

Effect: Increase muscle blood flow, improve muscle metabolism, reduce joint stress. Increase muscle and core body temperature. Recommended repetitions: 5 - 10
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3 - large rotation

Effect: Increase muscle blood flow, improve muscle metabolism, reduce joint stress. Increase muscle and core body temperature. Recommended repetitions: 5 - 10
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Relieve and stretch

By relieving and stretching the spine, the intervertebral disc can absorb fresh nutrient fluid like a sponge.
At the same time, the muscle fasciae are stretched, which loosens tangles and adhesions and counteracts discomfort.

4 - dorsal chain

Effect: The intervertebral discs are relieved and can absorb nutrients. Muscles, tendons and ligaments are stretched. Tangled fasciae are loosened. Muscular tension can be released through tension and relaxation. The range of motion of the joints is increased. Recommended duration: approx. 1 minute
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5 - lateral chain (right and left)

Effect: The intervertebral discs are relieved and can absorb nutrients. Muscles, tendons and ligaments are stretched. Tangled fasciae are loosened. Muscular tension can be released through tension and relaxation. The range of motion of the joints is increased. Recommended duration: approx. 1 minute

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6 - ventral chain

Effect: The intervertebral discs are relieved and can absorb nutrients. Muscles, tendons and ligaments are stretched. Tangled fasciae are loosened. Muscular tension can be released through tension and relaxation. The range of motion of the joints is increased. Recommended duration: approx. 1 minute
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Mobilise

Mobilisation exercises make the spine more flexible. The tissue around the vertebrae is supplied with more blood and the intervertebral discs between them are better supplied with fluid and nutrients.

7 - tilt the pelvis sideways

Effect: The pelvic position can be actively controlled and thus compensatory postures that cause pain can be actively counteracted. Recommended repetitions: 5 - 10
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8 - tilt pelvis back and forth

Effect: The pelvic position can be actively controlled and compensatory postures that cause pain can be actively counteracted. Recommended repetitions: 5 - 10
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9 - body rotation

Effect: Increases muscle circulation, improves muscle metabolism, reduces joint stress. Muscles, tendons and ligaments are stretched. Compensatory postures are actively counteracted. Recommended repetitions: 5 - 10
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Strengthen the abdominal muscles

The aim is to strengthen the stabilising muscles of the trunk. A strong core provides more stability and improves coordination. A trained torso ensures optimal power transmission through the entire muscle chain and has a preventive effect against injuries.

10 - lift left and right knee alternately

Effect: Strengthens the abdominal muscles (straight, pyramidal and oblique abdominal muscles), improves spinal stability and strengthens the trunk. Recommended repetitions: 5 - 10
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11 - lift both knees at the same time

Effect: Strengthens the abdominal muscles (straight, pyramidal and oblique abdominals), improves spinal stability and strengthens the core. Recommended repetitions: 5 - 10
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12 - lift both knees, touching the floor on the right and left side

Effect: Strengthens the abdominal muscles (straight, pyramidal and oblique abdominals), improves spinal stability and strengthens the core. Recommended repetitions: 5 - 10
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Strengthen the lateral and dorsal trunk muscles

13 - lateral pelvic raises

Effect: Strengthens gluteal and lateral abdominal muscles, improves stability of the spine and strengthens the trunk. Recommended repetitions: 5 - 10
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14 - frontal pelvic lift

Effect: Strengthens gluteal and dorsal abdominal muscles, improves spinal stability and strengthens the core. Recommended repetitions: 5 - 10
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Strengthen the abductors and adductors

15 - push knees apart

Effect: Strengthens the abductors helps maintain the correct pelvic position and reduces strain on the lower back. Pelvic floor is strengthened. Recommended repetitions: 5 - 10
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16 - squeeze knees together

Effect: Strengthens adductors helps maintain correct pelvic position and reduces strain on the lower back. Recommended repetitions: 5 - 10
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