FAQs
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What is Spiralista?
Do I need any special exercise equipment?
What is the number of repetitions of individual exercises during training?
Why is the training not playing automatically?
Why is the app not available in my country?
How much is the subscription?
You can download the Spiralista app for free. To play the video workouts and follow a plan, you need a subscription. The price depends on where you buy it.
The subscription is cheapest on the web and you can choose from three periods: EUR 10.25 per month, EUR 28.79 per quarter or EUR 102.91 per year. All three come with 7 days free to try it out. You buy them in your account on spiralista.com and they work in the mobile app as well — just sign in there with the same e-mail address.
In the App Store and on Google Play the subscription costs more than on the web. The exact amount is set by the store for your country, and you will see it before you confirm the purchase. The monthly subscription comes with 7 days free to try it out, the annual one with 14 days.
A one-off activation code comes in the bundle with equipment at shop.spiralista.com or from our partners. The code does not renew and there is nothing more to pay — you enter it on the code activation page. When it runs out, you either take out a subscription or stop using the app.
For what the subscription includes, see the subscription overview.
How can I change the type of my subscription?
You change your subscription where you bought it. To find out where that is, sign in to your account — the Subscription section has a Platform row.
Web (subscription bought on spiralista.com): sign in to your account and click Manage subscription in the Subscription section. The customer portal opens, where you can switch between the monthly, quarterly and annual subscription, enter a discount code, change your payment card or download invoices. The difference in price is calculated and invoiced immediately. Do not buy a new subscription on the website — as long as the current one runs, it can only be changed here.
iOS: in the Spiralista app go to My progress → Settings (the cogwheel icon at the top right) → Subscription, or on your phone go to Settings → your name at the top → Subscriptions → Spiralista. The subscription is tied to your Apple ID, so payments and changes are handled by the App Store.
Android: you first have to cancel the current subscription and only then choose a new one. Cancel it in Google Play → the profile icon at the top right → Payments and subscriptions → Subscriptions → Spiralista. You keep using the app until the end of the paid period; choose the new subscription after that.
Prices and what each subscription includes are in the subscription overview. Do you want to end your subscription? See How can I cancel my subscription?
How can I cancel my subscription?
You cancel your subscription where you bought it — we cannot cancel it for you, the payment is handled by the App Store, Google Play or our payment portal. To find out which one applies to you, sign in to your account: the Subscription section has a Platform row.
Web (subscription bought on spiralista.com): sign in to your account, click Manage subscription in the Subscription section and choose Cancel subscription in the portal. The cancellation is set for the end of the paid period.
iOS: in the Spiralista app go to My progress → Settings (the cogwheel icon at the top right) → Subscription, or on your phone go to Settings → your name at the top → Subscriptions → Spiralista → Cancel subscription.
Android: in Google Play → the profile icon at the top right → Payments and subscriptions → Subscriptions → Spiralista → Cancel subscription.
Cancelling does not end the subscription immediately — you use up the period you have paid for and only then does it stop renewing. Until then you keep access to everything as before. Money for a period already under way is not refunded.
An activation code from an equipment bundle or from a partner is not cancelled. It is a one-off, it does not renew itself and nothing is charged for it — once it runs out, it simply stops working.
Do you only want to change the length or the type instead of ending it? See How can I change the type of my subscription? and the subscription overview.
For which devices is Spiralista app available?
What is the difference between a long-term and a custom plan?
How many plans can I create?
How do I turn on workout notifications?
What are Quick Workouts?
What should I do if I can't start the application?
Does Spiralista keep my data private?
What will I find in the app?
The Spiralista app contains more than 160 exercises against back pain caused by a sedentary job or poor posture. You can build your own plans, or pick one of 26 long-term plans.
- 160+ exercise videos
- An individual plan created by physiotherapists
- Quick Workouts (back pain, pregnancy, children, the office and more)
- 3 plans with exercises of your own choosing
- Voice guide in Czech and English
- Progress tracking and workout history
- Up to 14 days free
How do I create a long-term plan?
You can either put together a custom plan from exercises you already know, or have a long-term plan built for you. The long-term plan is designed by physiotherapists and exercises are added to it gradually and automatically.
In the app, go to Plans in the bottom menu → My long-term plan → Create a new long-term plan. There you choose whether you want to get rid of pain, improve your posture, or strengthen and tone your muscles, and the app builds the plan for you. After that all you have to do is exercise regularly.
How can I contact the developers?
If you have a question about the app, start with this Support page — most answers are here.
For anything else, or if you have an idea for improving the app, write to us through the contact form or at info@spiralista.com.
Does the app support family sharing?
Yes, on Apple iOS the Spiralista app supports Family Sharing. If app sharing is enabled under your Apple ID, everyone in the family can use the app under their own personal account at no extra cost.
Android does not offer family sharing for this, so there each person needs their own subscription.
Is Spiral Stabilization exercise suitable during pregnancy?
Yes, you can practise Spiral Stabilization during pregnancy and after childbirth. Regular exercise helps prevent back pain, counteracts the cervix opening too early and makes labour easier.
The app also contains a Quick Workout for pregnant women.
Can I use the app even if I am a complete beginner?
Yes. If you have no serious health problems, you can start exercising with the app as a complete beginner.
The app starts you on the simplest exercises and adds difficulty gradually as you get used to them. Every exercise comes with a video and commentary, so you can see what the movement should look like instead of guessing.
Two things help before you start: get the right rope — see What rope should I choose as a beginner? — and look through the list of exercises so you know what to expect.
If you are in acute pain or exercising with a diagnosis for the first time, talk to a physiotherapist first.
How do I turn on the voice guide during a workout?
The voice guide has three levels you can switch between:
- Simple — announces only the name of the exercise
- Detailed — describes each exercise and tells you exactly how to perform it
- Off — switch it off entirely once you know the exercises
You can switch either during the workout (the speaker icon in the top right) or in the settings: My progress → Settings (the cog icon in the top right) → Voice guide.
Can I edit a long-term plan?
Long-term plans cannot be edited, and that is deliberate. Each one is built for a single specific area — you cannot combine, say, a shoulder with hip pain — and the order and repetitions of the exercises follow the particular problem. For the same reason you cannot have several long-term plans at once.
If you want a different plan, delete the current one and create a new one.
How do I delete a long-term plan?
In the app go to Plans → My long-term plan → the three-dot icon in the top right → Delete.
A new one is created in Plans → Create a long-term plan (the plus circle), where you choose the plan you want.
I have a long-term plan but no new exercises are being added.
Every long-term plan has a different length and exercises are added gradually, depending on how you exercise. Some plans run for a month; after that no new exercises are added.
That is not a fault — you can keep exercising according to the final shape of the plan for as long as you like.
What rope should I choose as a beginner?
Beginners should start with the classic elastic rope — first on the black end piece, and move to the green one later.
Replace the end piece as soon as it wears out. We recommend replacing the whole rope roughly every two years.
How do I attach the rope?
Every elastic rope has two loops at one end for your hands or feet, and a green and a black extension piece at the other end. You tie the rope by that extension piece — to a door handle, a radiator or a table leg.
The rope must be at the height of your elbows or higher. Placed any lower, exercising would overload your trapezius muscles.
The Spiralista app also contains a video showing how to tie the rope.
Can I practise Spiral Stabilization with ankylosing spondylitis?
Yes — Spiral Stabilization is well suited to this diagnosis. Exercises for the thoracic spine, combined with stretching exercises, work best.
We do recommend discussing your exercise routine with your physiotherapist.
Which exercises are suitable for a herniated disc?
The Spiralista app has a long-term plan specifically for this: Plans → Create a long-term plan → Get rid of pain → Herniated disc.
We still recommend discussing it with your physiotherapist, who can adjust individual exercises to suit you.
What should I do if the videos will not play?
First check that your subscription is active.
If it is and the videos still will not play, sign out of the app and sign back in: My progress → Settings (the cog icon in the top right) → Sign out.
How do I turn off workout reminders in the calendar or push notifications?
In the calendar:
- Open the Calendar app on your phone
- Tap the event you want to remove (here: Spiralista — long-term workout)
- Tap Delete event at the bottom
- Choose Delete for future events
Push notifications: on your phone go to Settings → System settings → Notifications and status bar → App notifications → Spiralista and switch them off.
The exact wording of the settings differs slightly between phones.
How do I switch the app between Czech and English?
Go to My progress → Settings (the cog icon in the top right) → Language and choose Czech or English.
The voice guide has its own setting: My progress → Settings → Voice guide → Language.
Which rope and end piece should I use when starting Spiral Stabilization?
Beginners use the classic elastic rope — loops for hands or feet at one end, two end pieces at the other. You start on the black end piece and move to the green one later.
How does the free trial work and when is the first payment taken?
The trial starts the moment you take out the subscription, and nothing is charged while it lasts. On the web you get 7 days free on all three periods — monthly, quarterly and yearly. In the App Store and Google Play it is 7 days on the monthly and 14 days on the yearly subscription.
The first payment is taken on the first day after the trial ends. If you cancel at any point before that, nothing is charged and you can keep using the app until the trial runs out.
Where you cancel depends on where you subscribed — the steps are in the answer “How do I cancel my subscription?” further down this page.
Can I get a refund if the app is not for me?
The safest route is not to pay at all: that is what the trial is for. Cancel before it ends and nothing is charged.
Subscriptions taken out on the web: you cancel in your account and it takes effect at the end of the period you have already paid for — until then the app keeps working. If the service is not for you, we will refund you — write to info@spiralista.com and we will sort it out.
Subscriptions from the App Store or Google Play are not handled by us but by the store you paid. With Apple you request it at reportaproblem.apple.com, with Google in your order history in Google Play. The decision is theirs.
Where do I find my payment receipt?
Subscriptions taken out on the web: sign in to your account on spiralista.com and click Manage subscription. That opens an overview with your invoice history to download, where you can also change your payment card.
App Store: Apple emails the receipt to your Apple ID address; older ones are in your Apple ID purchase history. Google Play: receipts are in your order history in the Google Play app.
The receipt comes from whoever you paid. For a store subscription that is Apple or Google, not us — and a company invoice cannot be issued from it. If you need to expense it, take out the subscription on the web.
Can I move my subscription when I switch from iPhone to Android?
In most cases yes. The subscription is held against your account in the app, so when you sign in on the new phone with the same email it is usually there with you — whether that is an iPhone or an Android.
It is guaranteed with a web subscription. That one is held directly with us, does not depend on any store, and so the move is certain. With a subscription from the App Store or Google Play the store you paid is involved as well, so we cannot guarantee it there.
If the subscription does not show up on the new phone, do not buy a new one straight away — write to info@spiralista.com and we will sort it out. If you want to be certain in advance, take out the subscription on the web, where it is also cheapest.
Can I exercise without an internet connection?
Yes, with one limitation. Videos and workouts are downloaded to your phone, so you can do a workout and play the exercise videos without a signal — in a gym, in a basement or on a plane.
What does not work offline: downloading an exercise that has not appeared on your phone yet. The same goes for new workouts in a long-term plan, where exercises are added to the sequence gradually — those also have to load online. A practical rule: before you go somewhere without a signal, open the app while you still have one and let the upcoming workout load.
Which elastic cord do I need and where can I buy it?
All you need is one classic elastic cord — you will use it in almost every exercise. One end has loops for your hands or feet, the other has two extension pieces: you start on the black one and move to the green one, which gives more resistance, once your technique is sound.
You can buy it in our shop: elastic cord at shop.spiralista.com. A balance pad is useful for some exercises, but you can start without it.
Can I swim if I have scoliosis?
Yes, you can swim — but swimming alone will not straighten scoliosis, and the stroke matters. Breaststroke with the head above water arches the neck and lower back, which is exactly what we want to avoid with scoliosis; backstroke and front crawl with regular breathing to both sides are kinder.
We go into it in the article Swimming and its effect on scoliosis. What to exercise is on the Scoliotic posture page.
How do I spot scoliosis or flat feet in a child?
Have the child stand with their back to you and bend forward. If a hump rises on one side, the spine is rotating and that belongs to a doctor; if the asymmetry instead evens out on bending, it is more likely scoliotic posture, which exercise can work with. For feet, look at the ankles from behind: if they roll inward and a wet footprint has no cut-out, the arch has fallen.
In detail: How to recognise scoliosis in children and Flat feet. What to exercise is on Scoliotic posture and Flat feet. In children up to about four, a flat foot is normal and corrects itself.
