Experiences with Bernie Falk Home Program 2

The home exercise program that changed my life, is below.

Home Program 2:

Duration: 1 month

Time Spent: 90 minutes per day

  1. Chest Drops, 100 times (relax the upper back)
  2. Single-Hand Pushups, 50 times (relax the neck)
  3. Left Leg Sit-Stand, 50 times (use the left leg)
  4. Squat Jumps, 50 jumps (keep neck up)
  5. Thigh Rock, 25 times (keep the back straight)
  6. Jump Rope, 200 jumps (build endurance)
  7. Left Leg Hops, 200 hops (keep left foot straight)
  8. Straight Line Walk, 100 steps (watch heel-toe action)
  9. Dumbbell Situps, 50 times, 5-pound weights (keep back flat on rising up)
  10. Leg Rolls, 50 times (align lower back)
  11. Double Knee Bends, 100 times (keep knees forward)
  12. Forward Bends, 100 times (keep head up)
  13. Back Rock, 25 times (lose fear of using the back)
  14. Bridges, 20 times (strengthen neck)
  15. Target Twists, 50 times (develop eyes and neck)
  16. Single Leg Swings, 100 (get left hip back)
  17. Modified Pushups, 50 times (strengthen shoulders)

I want to stress again that any movement program must be tailored to the individual. My case study is that of a chronic problem, one generally considered very deep. Restoring such an individual to maximum health means that change is frequent. As a result the movement program must be continually changed to achieve new and higher goals.

At the end of a month, I returned to Detroit for a week and began a third movement program, which I used for two months. Then another visit for a few days and a fourth home program lasting about six months.

Notice that each program builds upon the previous; that is, each program is based on my own individual, fundamental needs. The changes follow improved movement patterns as well as greater strength, endurance and flexibility.

The fourth movement program highlights the idea of repetition.

Doing the same exercises day after day gives the brain time to change, slowly replacing old habits in favor of new ones. Take Single Leg Hops. I had to do 200 hops on my weak leg every day. What does it do? Keep the weight on it, flex it, use it. This reminder is repeatedly imprinted in the brain to establish new and superior movement patterns.

Bernie also recommends scaling up by repetition, and not by using heavier and heavier weights to stretch one’s limit or doing more challenging exercises.

Repetition reprograms the brain.

It allows the body to adjust to new patterns. Moreover, achieving strength by repetition rather than other strenuous methods lends to the safety of the exercise program. The Single Leg Hops, for instance, is basically a mild exercise. Most people who can walk a mile can do 20 or 30 of these. To achieve strength, simply do more and more.

Home Program 4:

Duration: 6 months

Time Spent: 75 minutes

  1. Forward Bends, 500 times (keep legs straight)
  2. Single Leg Hops, 200 times on the left leg (keep foot in)
  3. Dumbbell Situps, 200 sit-ups with 10-pound weights (keep back flat)
  4. Squat Jumps, 100 times (keep left leg a bit forward)
  5. Single Knee Bends, 100 bends (keep knee in)
  6. Dumbbell Laterals, 100 times with 10-pound weights(keep lower back flat)
  7. Kickups, 30 times (lead with left leg)
  8. Wrist Curls, 100 times of each type with 10-pound weights (keep arms quiet)
  9. Jump Rope, 300 on both legs, 100 on left leg (keep feet in)
  10. Low Walk, 200 steps (make stride long)
  11. Forward Rollovers, 15 times (keep legs wide)

Optional Exercise:

Jogging, slowly if need be, building up to two miles (for me, emphasize keeping weight on left leg, and the left foot in).

During the fourth movement program, my pain was reduced about ninety percent from the original level.

My life at last became normal again.

Rather, life was even better, with movement at the center. I must emphasize that, as always, the home program required discipline. That is the price I paid for a better life.

I turn next to the sixth program, which I carried out for many months with no return visits to Detroit or outside treatment of any kind.

Home Program 6:

Duration: 12 months

Time Spent: 45 minutes per day

  1. Single Knee Bends, 100 bends (really use the left knee)
  2. Backward Leg Left, 50 times (lift the left leg high)
  3. Single Leg Hops, 200 hops (keep the left foot in)
  4. Kickups, 30 times (lead with left leg, keep left leg straight going down)
  5. Single Leg Bends, 50 times (left leg on table, bend to it)
  6. Dumbbell Situps, 200 situps with 10-pound weights (keep low back flat on rising up)
  7. Chest Curls, 100 times (emphasize erect upper back)
  8. Jump Rope, 300 both legs, 100 left leg (build stamina)
  9. Dumbbell Laterals, 150 times with 10-pound weights and neck over board (keep arms flexed)

Optional Exercise:

Jogging (for me, use the left leg, take long strides, relax the arms).

You’ll notice that in all of these programs certain individual issues dominate. For me, these are using my left leg, developing my left knee, developing a straight upper back, strengthening the muscles in the back of my neck, and exercising my shoulders.

Notice the progression in the programs.

The progression supported the development of my changing strength and flexibility. But, above all, I began to slowly readjust the lifetime movement patterns that caused my problem in the first place. The progression matched my needs, slowly opening new potential and greatly expanding my enjoyment of life.

It is instructive to look at a home program that emerged years later, well after all of the pains were gone. This program is as follows:

  1. Forward Bend Stretching Series, 20-30 mins.
  2. Squat Stretch (sit between legs), 20 mins.
  3. Single Leg Stretch and Bend Series (weight on left leg), 20-60 mins.
  4. Wide Knee Bends, 100
  5. Handstand, 50
  6. Dumbbell Series, 200-300
  7. Various Walking Exercises (Squat Walk, Low Walk, Toe Walk, etc.) 20-30 mins.
  8. Jog or Walk, 30-60 mins.

I did some of these exercises every day.

I spent from one to three hours sampling from this program and other of Falk’s exercises. This program was aimed at reducing stress and improving the structural basis for my movement. The weaknesses that I first went to see Bernie about are, in effect, still there in some form.

You can look upon each exercise as a body alignment clinic. You can also look at it as a kind of fundamental human care. In any case, exercise is an investment in life. It may take some discipline, but the rewards are enormous.

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