Effects of a multimodal spine prevention program in healthy subjects

A 12 week physical supervised exercises program will applied 3x/ week to healthy subjects. -Last-year physiotherapy students supervise the training sessions. -Group training sessions: Provided once per week in groups of up to 5 participants per supervisor. -Home training sessions: Participants train independently twice per week without supervision. -Exercise intensity: Target intensity is 4–6 on the RPE (Rate of Perceived Exertion) scale. This is recorded in ----PhysiApp (exercise and tracking application). If RPE exceeds this range, exercise level and resistance are adjusted. -Session duration: Group sessions: maximum 45 minutes Individual sessions: maximum 20 minutes -Tracking: Participants log each session (group or individual) in PhysiApp and report a Session RPE score (0–10). - Exercise Allocation: Each participant receives a maximum of 15 exercises, selected based on 74 baseline tests. -Selection Criteria: The 15 tests with the lowest scores determine the exercises included in the individualized program. Only 5 exercises of choice are needed to perform at home without supervision. The participant needs to indicate these 5 exercises in the PhysiApp. -Exercise Types: Exercises may target mobility, flexibility, motor control, or strength. -Example for one participant: • 1 exercise for deep squat (FMS) • 1 exercise for cervical neck flexor endurance • 1 exercise for double straight leg lowering • 1 exercise for single-leg small knee bend with lunge lean • 1 exercise for hip extension • 1 exercise for small knee bend with rotation • 1 exercise for scapular dysfunction • 1 exercise for lumbar extensor endurance • 1 exercise for lumbar flexor strength • 1 exercise for cervical flexion strength • 1 exercise for levator scapula stretch (left) • 1 exercise for lumbar extension mobility • 1 exercise for lumbar lateral flexion mobility