Method

About the method

The Spiral Stabilization method was invented by Doctor Smíšek in 1979, and it continues to be developed and refined by him and his two daughters. It is a system of exercises and manual techniques developed to optimize the musculoskeletal system and restore its function. The exercises are performed with the help of an elastic band that gradually strengthens the muscle corset, enhances endurance, and improves movement coordination.

Principles

The principle of the Spiral Stabilization method is to gradually strengthen the muscle corset and stretch the spine upwards. This improves posture, strengthens important muscles, and allows the intervertebral discs to regenerate more easily.

Strengthen the muscle corset
Eliminate muscle imbalances
Relax the muscles
Stretch the spine upwards
Improve posture
Increase the range of motion of the body
Method application

Results of the Method

Go to Effects

How to Recognize Spinal Scoliosis and Relieve Pain

Spinal scoliosis is a condition where the spine curves sideways, leading to pain, limited mobility, and other health complications. Although scoliosis is often associated with childhood, adult scoliosis is not uncommon and requires targeted care. According to experts, spinal misalignment is often caused by uneven muscle growth or organ development.

Types of Scoliosis Based on the Affected Spine Region

  • Thoracic scoliosis – Can affect breathing capacity and cause discomfort in the rib area.
  • Cervical scoliosis – Often linked to headaches, dizziness, and shoulder tension.
  • Lumbar scoliosis – Affects posture and may cause lower back pain and restricted movement.
  • Adult scoliosis – Develops as a progression of untreated childhood scoliosis or due to age-related degenerative changes.

Treatment and Prevention Options

Proper rehabilitation can significantly reduce scoliosis and prevent worsening. Special exercises, such as the SM System, strengthen the muscles along the spine, promote correct posture, and help relieve pain. It is also essential to maintain good ergonomics at work and engage in activities that do not strain the already curved spine.

How to Treat a Herniated Disc Without Surgery

A herniated disc in the lumbar spine (L5/S1) or cervical area can develop due to prolonged sitting, poor posture, or the degeneration of intervertebral discs.

Most Common Symptoms

  • Back and neck pain; a herniated cervical disc may also cause headaches.
  • Tingling or numbness in the limbs.
  • Limited spinal mobility.
  • Risk of permanent nerve damage.

Effective Solutions for a Herniated Disc

The SM System method is ideal for reducing pain and preventing surgery. It focuses on properly activating deep muscles, which helps:

  • Align the spine and relieve pressure on the affected area.
  • Support regeneration—even a lumbar herniated disc can be reabsorbed.
  • Reduce pain during everyday movements.
  • Prevent recurrence by strengthening the muscle corset, reducing the risk of future disc herniation.

Effective Tips for a Healthy Spine

Back pain is one of the most common health issues today. Prolonged sitting, poor posture, or lack of movement can lead to discomfort, whether it’s lower back pain or pain between the shoulder blades. What can be done? Here are some effective ways to relieve back pain and prevent future issues.

What to Do for Back Pain?

  • Stretching and strengthening – Regular exercise supports good posture and reduces pain. The SM System is particularly effective for learning how to relieve back pain.
  • Proper ergonomics – Adjust your chair, desk, and monitor to support a healthy spine.
  • Hot and cold compresses – Help relax muscles and reduce inflammation.
  • Massages and physiotherapy – Release tension and address the root cause of pain.

How to exercise

Courses

Courses

Professional courses are a great way to learn the basics of Spiral Stabilization and manual techniques in practice.

Courses

Group exercises

Regular Spiral Stabilization group exercises with an instructor. Groups are divided according to the level of the participants and follow the lessons.

Exercises

Individual care

The therapist will attend to you individually according to your health status and target goals. The care includes exercises and manual techniques.

Treatment

Mobile app

The Spiralista mobile app contains all the exercise videos, workout routines and plans. Learn the method so you can exercise every day.

App

DVD / USB videos

Video tutorials containing exercises arranged in thematic units with commentaries.

DVD / USB

Books

Extensive book publications on scoliosis, disc protrusion, muscle chains and human anatomy.

Books

Equipment

A special elastic band is used to practice the Spiral Stabilization method, which allows extensive movement of the limbs against a small, gradually increasing force. This enables you to strengthen and stretch all the essential muscles within 10 minutes. For some exercises, you will also use a special balance mat or support sticks.

Elastic band

An elastic band is an essential tool for practicing Spiral Stabilization, and you will use it for almost all exercises. It is suitable for both beginners and advanced users.

Balance pad

This balance pad was designed specifically by Dr. Smíšek for practicing the Spiral Stabilization method. It is made of special durable foam with specific properties and unique hardness.

Support bar

The support bars are made of ultra-light material with a non-slip end. They are specially designed by Dr. Smíšek for practicing the Spiral Stabilization method.