An important aspect of Falk’s approach is it’s progressive nature. To achieve most benefit, the exercises should change as one’s movement and strength change. The issue is one of general strength. The exercises for a strong and pain-free person clearly must be different from those for a weak person suffering from years of neglect.

Consider the Dumbbell Laterals. In a weakened state, I started with five-pound weights, doing maybe fifty laterals. Later the exercise was scaled up in two different ways. First, the number of repetitions was increased. This requires not so much additional strength as discipline. But more of any good exercise is better. Second, the weights were increased to eight or ten pounds. When I could do 100 laterals with the five-pounds weights without stopping, for instance, I moved up to a higher weight.

Let us also look at the following three exercises:

• Toe Walk
• Squat Jumps
• Jump Rope

These exercises have much in common. They are done in an erect stance and support comes from the legs; they worked primarily on the feet, knees, and legs; they reinforce good posture. But among other significant differences, they differ in the strength required. In my original state with a weakened knee, back, and neck. I started with the Toe Walk, gradually building to Squat Jumps, or Jump Rope.

Now suppose in my weak, original state I tried Jumping Rope. For one thing, I did not even have the strength to hop up and down for ten seconds, let alone skipping rope. On the down side, a sudden irregular movement might have caused a sprain. Vigorous use of the body requires a certain minimum strength before each of these exercises was completely safe. But now suppose in my weak state I started by doing Squat Jumps, or even worse, with a serious neck problem like mine, attempted a headstand. These certainly do entail risk. But who, in such a weakened state, would ever imagine doing it? Not I. Again, common sense must prevail.

Selection of Exercises:

Disclaimer:

I am not a qualified physician. As with all exercise programs, when using these routines and examples shown, you need to use common sense. To reduce and avoid injury, you may want to check with your doctor before beginning any fitness program. By performing these exercises, you are performing them at your own risk. Theoryofexercise.com will not be responsible or liable for any injury or harm you sustain as a result of this information shared on this website.