Landessportbund NRW
Sandra Schöneich, Theo Düttmann
Stay fit even after surgery – with the digital exercise collection from Landessportbund NRW
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Who doesn't know him:
Commander Spock from Star Trek. Sounding similar, but somewhat less famous, is the SPOK of the Landessportbund NRW. This is not a case of word-finding difficulty on the part of the largest sports association in North Rhine-Westphalia, but rather an acronym for Sport Online Kartei (SPOK), or online sports database.
Wer nach einer Operation und Reha-Maßnahme aktiv bleiben möchte oder einfach auf der Suche nach neuen Ideen für das eigene Gymnastikprogramm ist, findet auf der Webseite spok.lsb.nrw/fitness eine wahre Schatzkiste an Übungen. Die Plattform bietet über 200 detailliert beschriebene Übungen für alle Altersgruppen und Fitnesslevel – ideal für den Wiedereinstieg in den Sport oder zur Ergänzung des eigenen Trainingsplans.
Die SPOK, konzipiert für Übungsleiter*innen im Vereinssport, kann ebenso von Einzelpersonen, die selbstständig trainieren möchten, genutzt werden. Die Übungen sind übersichtlich nach Muskelgruppen, Materialien und Übungszielen kategorisiert.
Anyone who wants to stay active after surgery and rehabilitation or is simply looking for new ideas for their own exercise program will find a treasure trove of exercises on the website spok.lsb.nrw/fitness. The platform offers over 200 detailed exercises for all age groups and fitness levels — ideal for getting back into sports or supplementing your own training plan.
SPOK, designed for exercise instructors in club sports, can also be used by individuals who want to train independently. The exercises are clearly categorized by muscle groups, materials, and exercise goals.
© LSB NRW / A. Bowinkelmann
It is important to assess yourself accurately: Am I an experienced athlete – familiar with exercise – or a complete beginner? The latter are advised to learn the exercises with professional guidance. Talking to your orthopedist or a qualified trainer is also a sensible option when it comes to starting a self-made exercise program.
Examples of exercises for back mobilization and strengthening:
Arm/leg lifts on all fours
Basin clock
Alternating leg lowe
© media team: Claudia Richter
Particularly practical: the filter functions allow you to put together your own individual collection of exercises – tailored to your own needs and goals. For example, users can select specific exercises to strengthen their back or put together a program to mobilize certain areas of the body. Each exercise is accompanied by a clear description, information on the target muscles and training goal, as well as clear illustrations.
The platform is ideal for people who want to get back into exercise after rehabilitation, but also for anyone who wants to do something preventive for their health. The exercises are designed so that they can be done at home without much effort. For many exercises, all you need is a mat or towel to lie on. But even those who want to train with specific equipment such as a fitball, Theraband, or dumbbells will find what they are looking for here.
A special bonus: the website saves your personal favorites so you can create your own little training archive. This not only makes regular training more effective, but also more varied.
Our tip: If you are experienced in exercise, put together a small series of 3-5 exercises and get started. Whether for strengthening, mobilization, or simply for more flexibility in everyday life, SPOK offers the right exercise idea for every situation. If you are new to exercise, start with professional support.
