For office workers, service industry professionals, or breastfeeding mothers, this constant strain on the back can lead to pain, poor posture, and a feeling like you're slowly curling into a "shrimp." If this resonates with you, TOPSTRETCHING’s Healthy Back class is designed specifically to address these concerns and get your spine—and your overall health—back on track.
Why Healthy Back is Perfect for You
Sitting is Your Spine’s Worst Enemy:
Prolonged sitting or standing can wreak havoc on your spine. Over time, poor posture compresses your spine, leading to stiffness, discomfort, and even chronic pain. Instead of jumping straight into advanced flexibility training like Split School, it's essential to start with the basics—learning how to move your spine properly.
Healthy Back:
Control and Strengthen Your Spine and Abs: This class focuses on exercises that strengthen your spine and core muscles. You'll learn how to improve spinal mobility, relieve tension, and give your back the attention it desperately needs after a long day at the office. Not only will you improve your posture, but you'll also increase blood flow to your spinal discs, enhancing overall back health. Since spinal discs don't have their own blood supply, movement is crucial for their nourishment and function.
Prolonged sitting or standing can wreak havoc on your spine. Over time, poor posture compresses your spine, leading to stiffness, discomfort, and even chronic pain. Instead of jumping straight into advanced flexibility training like Split School, it's essential to start with the basics—learning how to move your spine properly.
Healthy Back:
Control and Strengthen Your Spine and Abs: This class focuses on exercises that strengthen your spine and core muscles. You'll learn how to improve spinal mobility, relieve tension, and give your back the attention it desperately needs after a long day at the office. Not only will you improve your posture, but you'll also increase blood flow to your spinal discs, enhancing overall back health. Since spinal discs don't have their own blood supply, movement is crucial for their nourishment and function.
Relieving Common Aches and Pains
Neck and Upper Back Tension:
Our modern lifestyles often involve excessive phone use, sitting incorrectly in chairs, or carrying loads in the front, such as when breastfeeding. These activities can put stress on your upper back and neck, leading to pain and discomfort. The Healthy Back class incorporates specific exercises to release tension in the neck, providing relief from this strain and helping to prevent the dreaded "shrimp" posture.
Potential Height Boost:
Did you know stretching your back properly can even add a few millimeters—or up to a centimeter—to your height? This occurs because the spinal cord becomes more flexible and elongated, allowing your body to return to its natural alignment.
Our modern lifestyles often involve excessive phone use, sitting incorrectly in chairs, or carrying loads in the front, such as when breastfeeding. These activities can put stress on your upper back and neck, leading to pain and discomfort. The Healthy Back class incorporates specific exercises to release tension in the neck, providing relief from this strain and helping to prevent the dreaded "shrimp" posture.
Potential Height Boost:
Did you know stretching your back properly can even add a few millimeters—or up to a centimeter—to your height? This occurs because the spinal cord becomes more flexible and elongated, allowing your body to return to its natural alignment.
Combine Healthy Back with Aerostretching for Maximum Results
For those seeking to take their back pain relief and spinal health to the next level, combining the Healthy Back class with Aerostretching can deliver exceptional results. Aerostretching is an anti-gravity training class that focuses on elongating the spinal cord through turned-out positions, allowing for a deeper stretch and greater decompression of the spine. By alternating between the strengthening, posture-improving exercises in Healthy Back and the elongating, anti-gravity movements of Aerostretching, you'll achieve a balanced approach to spinal health. This combination helps alleviate back pain, enhance flexibility, and promote better posture, while also relieving pressure on your spinal discs, leading to long-term relief and a taller, more aligned posture.
What Makes TOPSTRETCHING Unique?
TOPSTRETCHING isn’t just another gym or fitness studio. Founded by professional athletes, dancers, and Pilates instructors, it combines the best of Pilates, ballet techniques, and scientifically-proven stretching methods to offer classes that are not only effective but also enjoyable.
Strength and Flexibility, All in One:
By blending multiple disciplines, TOPSTRETCHING classes help participants build strength and flexibility at the same time. The exercises aren’t just about becoming more limber but also about developing body awareness and control. You’ll move gracefully, yet feel strong and secure throughout each session.
Experienced Instructors and Personal Attention:
Our trainers are highly qualified in yoga, ballet, Pilates, and sports science. Each teacher brings their unique expertise, ensuring you receive correct and safe instruction. With a low student-to-teacher ratio and generous space, even in group classes, you’ll feel like you’re getting personalized attention.
Constant Innovation: TOPSTRETCHING regularly updates its programs based on the latest scientific research, ensuring you always experience fresh and effective methods to support your health and fitness journey.
Strength and Flexibility, All in One:
By blending multiple disciplines, TOPSTRETCHING classes help participants build strength and flexibility at the same time. The exercises aren’t just about becoming more limber but also about developing body awareness and control. You’ll move gracefully, yet feel strong and secure throughout each session.
Experienced Instructors and Personal Attention:
Our trainers are highly qualified in yoga, ballet, Pilates, and sports science. Each teacher brings their unique expertise, ensuring you receive correct and safe instruction. With a low student-to-teacher ratio and generous space, even in group classes, you’ll feel like you’re getting personalized attention.
Constant Innovation: TOPSTRETCHING regularly updates its programs based on the latest scientific research, ensuring you always experience fresh and effective methods to support your health and fitness journey.
Location and Community: More Than Just a Workout
We are located on Zürich Seefeld on the lake shore, just a few minutes' walk from Stadelhofen train station or the Feldegstrasse tram stop. TOPSTRETCHING offers more than just a fitness class—it provides a calming environment where you can unwind. After your class, enjoy a stroll or swim at the nearby lake, just 100 meters away. Or, treat yourself to a meal at one of the high-quality restaurants like Amalfi or Conti, or grab a coffee at one of the trendy spots like Monocle.
Our community is warm and inviting, making it easy to connect with others who share similar goals for health and wellness.
Our community is warm and inviting, making it easy to connect with others who share similar goals for health and wellness.
Is Healthy Back Right for You?
The Healthy Back class is perfect for:
If any of these sound like you, give your back the care it needs with TOPSTRETCHING's Healthy Back class. You’ll not only feel more relaxed but also walk taller—both literally and figuratively.
- Office workers or anyone who spends long hours sitting.
- Service industry professionals who are on their feet for extended periods.
- Breastfeeding mothers who need to relieve the strain on their back and regain their shape.
- People with chronic back or neck pain looking for relief and improved posture.
If any of these sound like you, give your back the care it needs with TOPSTRETCHING's Healthy Back class. You’ll not only feel more relaxed but also walk taller—both literally and figuratively.
Healthy Back Class FAQ
1. Who is the Healthy Back class suitable for?
The Healthy Back class is perfect for:
- Office workers or anyone who spends long hours sitting.
- Service industry professionals who stand for extended periods.
- Breastfeeding mothers who need to relieve back strain and regain strength.
- Anyone suffering from chronic back or neck pain.
- Beginners who want to improve posture, spinal mobility, and overall back health.
2. Why is sitting so bad for your spine?
Sitting for long periods compresses your spine and can lead to poor posture, back pain, and even long-term issues. The Healthy Back class focuses on improving spinal mobility, strengthening core muscles, and encouraging proper movement to alleviate the negative effects of sitting.
3. What will I learn in the Healthy Back class?
In this class, you will:
- Learn to control and strengthen your spine and abs.
- Release tension in your neck and upper back.
- Improve blood flow to your spinal discs, enhancing overall spine health.
- Learn movements to help alleviate pain and discomfort after a long day of sitting or standing.
4. Can the class help with neck and upper back tension?
Yes! The Healthy Back class includes exercises designed to relieve tension in the neck and upper back, which are often affected by poor posture, excessive phone use, or activities like breastfeeding. By releasing this tension, you’ll improve both your posture and comfort.
5. Can I really gain height through stretching?
Yes, it's possible to gain a few millimeters—or even up to a centimeter—through proper spinal stretching. This happens because your spinal cord becomes more flexible and elongated, allowing your body to return to its natural alignment.
6. What makes TOPSTRETCHING different from other fitness studios?
TOPSTRETCHING was founded by professional athletes, dancers, and Pilates instructors. We blend Pilates, ballet, and scientifically-proven stretching methods to build both strength and flexibility. Our programs are regularly updated to reflect the latest research, and our qualified instructors provide personalized attention to ensure proper technique and safety.
7. What qualifications do the instructors have?
Our instructors are highly trained professionals with qualifications in yoga, Pilates, ballet, and sports science. They are experienced athletes and teachers who bring their expertise to ensure participants get the most out of each session, safely and effectively.
8. Where is TOPSTRETCHING located?
We are located in Zurich Seefeld on the lake shore, just a few minutes' walk from Stadelhofen train station or the Feldegstrasse tram stop. Our central location makes it convenient to attend class and relax before or after with a stroll by the lake or a visit to one of the nearby cafes or restaurants.
9. What should I bring to class?
All you need to bring is comfortable workout attire, a water bottle, and an open mind. We provide all the necessary equipment, and our naturally heated wood floor offers a pleasant and effective stretching environment.
10. Can I attend if I have a back injury or chronic pain?
Yes, but we recommend consulting with your doctor or healthcare provider before starting any new exercise program if you have a back injury or chronic pain. Our instructors can offer modifications to suit your needs and help you work through pain safely.
11. How often should I attend the Healthy Back class to see results?
For best results, we recommend attending the class 2–3 times per week. Consistency is key to improving posture, relieving pain, and strengthening your spine and core.
12. What are the community benefits of joining TOPSTRETCHING?
At TOPSTRETCHING, you're not just joining a class—you're becoming part of a supportive and welcoming community. Our central location, combined with the calming atmosphere, makes it easy to meet new people, relax, and enjoy the benefits of being part of our fitness family. Plus, after your workout, you can enjoy the lake nearby or visit a local café.
13. How can I sign up for the Healthy Back class?
You can sign up for the Healthy Back class by visiting our website or contacting us directly at our studio in Zurich Seefeld. We offer flexible membership options and class packages to suit your schedule and needs.