FITT3

FITT3 Trainer with spinal fusion. I help people with fused spines move pain free safely

09/02/2026

If you’re new here. My name is Teresa, a personal trainer who’s lived with a scoliosis spinal fusion for over 30 years.
Keeping my body strong with my spinal limitations is essential for keeping my body safe. Starting off with opening & lengthening. This prepares my body for if i will train, or have a full day of walking between clients.
It wakes up muscle groups, keeping my spine safe & pain free.
It’s a full body circuit , that after only a few mins, my mind & body are ready for whats next.
If you’re living with a scoliosis spinal fusion & would like to know more, comment stretch below for your free link.Content: If you’re new here. My name is Teresa, a personal trainer who’s lived with a scoliosis spinal fusion for over 30 years.
Keeping my body strong with my spinal limitations is essential for keeping my body safe. Starting off with opening & lengthening. This prepares my body for if i will train, or have a full day of walking between clients.
It wakes up muscle groups, keeping my spine safe & pain free.
It’s a full body circuit , that after only a few mins, my mind & body are ready for whats next.
If you’re living with a scoliosis spinal fusion & would like to know more, comment stretch below for your free link.

If I had o build core strength with a spinal fusion. Here are few go to’s I’d start with.  Breath. Relearning how to bre...
08/18/2026

If I had o build core strength with a spinal fusion. Here are few go to’s I’d start with. 

Breath. Relearning how to breathe, through my ribcage, while keeping my spine long. This sets me up for keeping an elongated spine & not breathing through my shoulders & chest.

Dead Bug- a gentle core strengthening exercise that can be performed with props to keep us with a neutral spine. It helps to target the deeper core muscles.

Quadra plank a full body exercise that builds strength & allows for progression.
stacks shoulders, with knees under pelvis, while keeping an elongated spine. Set’s us up for full body strength.

Superhero (because we are all superhero’s) a core strengthening exercise that externally rotates our shoulders makes a small change to posture.

Drags- targeting my “side abs”using a band or weight without twisting or crunching.

For more information post core 👇

08/14/2026

As a personal trainer with a spinal fusion, here’s what I’ve learned.
After my surgery, my orthopedics told my parents don’t let her lift anything heavy. Don’t let her go i the water for long periods of time.
It wasn’t said how ling I would live like this.
As an adult with a spinal fusion, i was always active, riding a bike, walking, i did eventually go into the water for longer periods.
When I turned 40, I became a trainer. I cannot imagine any better gift for my spine.
Training hasn’t become a choice. It’s a necessity. Keeping the muscles surrounding my spine keeps me pain free. It keeps my body warm, which keeps my body feeling limitless.
Without training, my body would tighten, ceasing up with possible spasms. Training consists of opening, mobility work & strength. One tool that offers an all in 1, is the mace. It meets all the requirements.

If you live with a spinal fusion, you’re in the right place.
If you’d like to know more, comment MACE below

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