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22/03/2026

🟢 FITBACKS POCKET RESET – ZA POSLOVE U STAJANJU

Ako radiš stojeći (supermarket, prodavnica, uslužne delatnosti), tvoje telo se ne “pokvari” odjednom, jer se umor skuplja postepeno.

Ključ je da ne čekaš da osetiš umor.

Kada osetiš umor → već je kasno.

🔁 NA SVAKIH 30–60 MINUTA:

Promeni oslonac.
Promeni položaj.
Uradi 1–2 kratka pokreta
Ispravi kičmu.

Ovo pomaže da:

Rasteretiš kičmu,
Olakšaš kolena, kukove
i skočne zglobove.
Poboljšaš cirkulaciju.
“Probudiš” fasciju i mišiće.

⚙️ PRAVILO MIKRO-RESETA:

Ne stoj kao statua.
Telu treba ritam, ne ukočenost.

🛏️ POSLE POSLA – OPORAVAK

1. Ležanje na leđima (90° reset)

Lezi na leđa.
Podigni noge.
Savij kukove i kolena na 90°.
Osloni noge na krevet ili stolicu.

✔ Poboljšava venski povrat
✔ Smanjuje umor u nogama
✔ Rasterećuje donji deo leđa

2. Ležanje na stomaku (blaga ekstenzija)

Lezi na stomak
Stavi jastuk ispod grudi/glave
Održi telo opušteno i poravnato

✔ Podržava ekstenziju kičme
✔ Smanjuje posledice pogrbljenog držanja
(Samo ako je prijatno — bez forsiranja).

⚠️ VAŽNO

Doslednost je važnija od intenziteta.
Mali reseti tokom dana =
manje bola, bolja postura, duži radni vek.

📩 TREBA TI VIŠE?

Ako osećaš bol,
ukočenost ili zamor,
javi se za individualni plan i smernice. Piši u DM.

👉 Za konkretne Fitbacks vežbe
Samo mi reci 👍

12/02/2026

📘 New Book Release | 37 Years of Practice in Spine Health

After more than three decades of working with clients, I’ve compressed 37 years of professional experience into a practical guide for healthcare professionals, trainers, and individuals who want to understand and protect their spine.

This book shares proven strategies that have helped thousands of people prevent and manage back pain, with clear guidance for real-life situations such as:

✔️ Office ergonomics
✔️ Pregnancy and spinal support
✔️ Morning routines and daily movement
✔️ Training and rehabilitation
✔️ Posture and lifestyle habits

Each section includes practical insights drawn from real clinical and training experience.

📖 The Kindle edition is available now. Additional formats, including PDF and audiobook, will be released soon.

🌐 Starting this week, I’ll also be active with my .health digital community, where we continue sharing knowledge, experience, and best practices in spine care.

Thank you for your trust and support.

I hope this book becomes a valuable resource in your professional and personal journey.




16/01/2026

Do or Do Not.
There's no try.

Every single day.
Just get it done.

The rest is bu****it.
Excuses aren't options.

Exercise is a solution.
Every fu***ng day.

Once a week, make it hard.
The rest, load it moderate.
Sunday, rest.
One part of the day, shut up.
Conserving energy.

Strength makes life worth.
Load it,
Decompress.
Give restoration time.
Repeat.

Live it.
It's only one ride.

❤️UALL.

“ *VIKEND ZA TVOJA LEĐA* ” – PROGRAM:*ZA TRENERE, TERAPEUTE I PACIJENTE*30. MajPETAK: PRVI KORAK – SPOZNAJA I DIJAGNOZAP...
09/04/2025

“ *VIKEND ZA TVOJA LEĐA* ” – PROGRAM:
*ZA TRENERE, TERAPEUTE I PACIJENTE*
30. Maj
PETAK: PRVI KORAK – SPOZNAJA I DIJAGNOZA
Prijem 10:00 do 13:30h (ili fleksibilno za putnike izdaleka)
14:00 – 15:30h
Dubinska analiza funkcije kičme i pokreta
Posturalna procena (Spinal Mouse / G-Walk / EMNG / vizuelni screening)
Analiza hoda, stajanja, sedenja
Kratak intervju: istorija problema, šta si probao, šta ne pomaže.
15:30 – 16:00h
Brza prva pomoć – dekompresija i relaksacija
Neuro-flossing / dekompresiona pozicija.
Prvi manualni tretman – cilj: rasterećenje i trenutno olakšanje uz trajni pozitivan efekat
16:00 – 18:30h
Kratko predavanje (uz čaj/kafu/sok):
“Zašto me i dalje boli –mitovi o bolu u leđima”
Edukacija bez latinskog, životnim rečnikom za sve prilagođena
Priprema za sutrašnju promenu vaše kičme.

---

31. Maj
*SUBOTA: RESET I POKRET*

8:00 -9:00h doručak
09:00 – 09:45h
Jutarnji pokret – aktivacija bez bola, i straha od kretanja.
Vežbe disanja + mobilnost + lagano istezanje – šta sme a šta ne I zašto.
“Probudi leđa na pravi način” rutina (individualno prilagođena).
10:30 – 12:00h
Tretman 1 – aktivna terapija + edukacija
Fokus na koren problema (npr. fleksija-intolerantna vs. ekstenzija-intolerantna leđa)
Terapija + učenje 3-5 specifičnih vežbi koje zaista pomažu.
12:00 – 13:00h Ručak
13:00 – 14:00h
Pauza + savet o sedenju (ergonomija)
“Kako da sediš 30 minuta bez da te zaboli”
Podešavanje auta, stolice, kreveta (demo i snimanje)
16:00 – 17:00
Tretman 2 – kombinovani pristup
Manualna terapija + neuro-mobilizacija + lagana aktivacija
Sve se snima telefonom za kasnije vežbanje.
17:00 – 18:00h
Radionica
“Top 5 navika koje ojačavaju tvoja leđa svaki dan”
Interaktivno, pitanje–odgovor
18:00 Večera
---

1. Jun
*NEDELJA: ZATVARANJE KRUGA*

09:00 – 10:15h
Jutarnji pokreti, saveti za zdravlje kičme I njenu funkcionalnost/stabilnost.
“Zaključavanje kičme” – kako da se krećeš bez provociranja bola.
Vežbe koje NE traže teretanu.
10:30 – 12:00h
Završna individualna sesija:
Analiza rezultata. Kako dalje sami da vežbate i da živite bez bola i straha od istog.
Plan za kućnu rehabilitaciju: snimci + kalendar vežbanja (po nedeljama)
12:00-12:30h
Sertifikat
Ručak za kraj.

Invisible chair exercise.It's a very simple form of spine decompression. Here's an example when you're travelling on the...
31/03/2025

Invisible chair exercise.

It's a very simple form of spine decompression.

Here's an example when you're travelling on the boat. But you can do it anywhere some corner allows you. Kitchen, pub, shops literally anywhere.

So:

1. Put yourself into the corner.

2. Put the elbows on the surface that support your body weight.

3. Fully rest on the elbows, but ensure that nothing provokes pain in your arms due to pressure on the bone.

4. Don't sink with your body. Rather, push yourself up like you're supporting the sky not to fall.

5. Remain max 45 seconds. Walk 1 to 2 minutes and repeat until unpleasant sensations disappear in your lower back.

6. Keep in mind that the knees must be lower than hips.

For your backs.
Restore your life⭐️

Back pain doesn't come alone. He's always accompanied with other "friends". Thus, we have to be more patient and discipl...
01/07/2024

Back pain doesn't come alone. He's always accompanied with other "friends". Thus, we have to be more patient and disciplined. Step by step and solution will come. The same process is in the architecture as well . Establishing non painful state as a first pillars, we can later proceed towards strength but with caution. The strength laws for recovered Backs aren't the same like for the healthy one. Mastering the strength requires Discipline Patience and Consistency. Now go for it my friend. rehab

After all those years of your trust and friendships, I'm honoured to have you in my Lab again. Thank you and Andrej for...
26/06/2024

After all those years of your trust and friendships, I'm honoured to have you in my Lab again. Thank you and Andrej for everything😊🙏🏻. Especially 4 believing into my approach, training philosophy and recovery system. Truly from the bottom of my heart. Our friendship based on Spinal & Knee rehab voyage continues. Love you both 💜.

International Fitbacks LBP Camp. "Get Back to your Backs!" Corrective FitBacks LBP program for special cases. One week. ...
24/06/2024

International Fitbacks LBP Camp. "Get Back to your Backs!" Corrective FitBacks LBP program for special cases. One week. Specific testings. Exercises. Focus. Eliminating fundamental provocative positions. Removing pain provocative PMPL. Fit your Backs - This is the Way!

Fitbacks Summer School. International gathering of many different knowledge and clinical approaches. In three very inten...
22/06/2024

Fitbacks Summer School. International gathering of many different knowledge and clinical approaches. In three very intensive days, it has been shared spine and neuromechanical assessment, exercise therapy of the back pain clients, and strength basics after low back pain recovery - safe protocol 1. Again, thank you all for your attendance, patience, and support. See you at Fitbacks Winter School 29th Nov - 1st Dec.

Pierre , Learning is like a voyage. Travelling from one place to another to obtain new information and to enjoy the adve...
19/06/2024

Pierre , Learning is like a voyage. Travelling from one place to another to obtain new information and to enjoy the adventure. Even if we visit one place more than others, it doesn't mean that we know it better. Therefore, if you open mind and always have an attitude of beginner, success will be guaranteed. I'm grateful to have you in my lab. Hope that the knowledge you gain here will be applied with greater success over your clients. Enjoy knowledge and listen to your clients. They will teach you even better than I do. There's always something new and curious about clinical assessments. Enjoy the adventure. Observe the client and listen to them more. This is the right way. Cheers, Aleks

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