Female multifunctional exercise program for a healthier spine

Aim. The paper aims to create an exercise program for a healthier spine in women involved in fitness based on the most effective exercises and techniques proposed by different authors. Materials and methods. Twenty-eight women (ages 38-65) involved in fitness at the Nadezhda sports and health club (Vyatka kinesiotherapy center) participated in the study. The effectiveness of the exercise program was determined by the simultaneous application of post-isometric muscle relaxation (A.B. Sitel) with kinesiotherapy (S.M. Bubnovskiy) and the elements of other techniques. The main feature of the multifunctional exercise program is the combination of those means, methods, and techniques that strengthen muscles and increase their elasticity. The following methods were used in the study: survey; fitness testing; testing with the ROFES E01C system; pedagogical experiment. The data obtained was processed with the Student's t-test. Results. Changes in the mean results in the control (CG) and experimental (EG) groups from the beginning to the end of the pedagogical experiment showed increased strength endurance and flexibility in the EG compared with the CG (P