The Spiralista app has exercise sequences for twenty specific conditions. A therapist guides each one day by day — from the first exercise to the full sequence. The exercises follow the spiral stabilisation method.
See a doctor first if: the pain persists, gets worse, radiates into your limbs, or started after an injury. Examination comes before exercise, not after.
Pain
Lower back pain — The most common back pain. It shows up after long sitting, lifting, or one-sided strain.
Lumbar pain — A dull ache low in the back, often together with a limited range of movement.
Side lumbar pain — Pain along the side of the lower back, typically on one side only.
Neck pain — A stiff neck and pain when turning your head. Common with desk work.
Trapezius pain — Tension between the neck and shoulders that stays all day.
Pain between the shoulder blades — A burning pain in the middle of the back, typical after long sitting.
Shoulder pain — Restricted shoulder movement and pain when raising your arm.
Chest and thoracic pain — Pain in the thoracic spine and between the ribs, often with shallow breathing.
Rib pain — A stabbing pain when breathing in or twisting your torso.
Pelvic pain — Pain around the pelvis and the sacroiliac joint, often on one side only.
Hip pain — Pain in the groin and buttock, worse after walking or standing for a while.
Groin pain — A pulling pain in the groin, common among athletes.
Knee pain — Pain when squatting and when walking down stairs.
Ankle pain — An unstable ankle and pain after strain or a sprain.
Headaches — Headaches that come from tension in the neck and cervical spine.
Posture
Scoliotic posture — A sideways curve of the spine with uneven shoulders or shoulder blades.
Rounded back (hyperkyphosis) — A rounded thoracic spine with shoulders rolled forward.
Hollow back (lumbar hyperlordosis) — An over-arched lower back and tilted pelvis. Not the same as lumbar pain above.
Forward head posture — The head carried in front of the body's axis. Typical with phones and computers.
Flat feet — A fallen arch, tired feet and pain after walking for a while.
