Manual

Instructions for use of the Magic Back Stretcher "A Pole"

 

Starting position: Fig.1.1- Fig.1.4 where “1” is the Magic Back Stretcher "A POLE", ”a” is the center of the ball joint of the human hip joint, “c”, “d”, ”e” is the upper point of the palm rest, “b” is Emphasis on the ilium.

Sitting in the middle of the chair, the legs are bent at the hip and knee joints at an angle of 90 °, the back is straight. Feet shoulder width parallel to each other, completely touching the floor.

               

Fig.1.2

We evenly lose Magic Back Stretcher "A POLE" 1, “b” - foam rolls, under the abdomen, on the ilium, at an angle of about 30 degrees from the vertical. (Do not rest the Magic Back Stretcher on the femur Fig.1.1).

We fix the “d” bar at a height convenient for you (the elbow joints are slightly bent). Raise your hands up, grab your hands on the crossbar from above (elbow joints are slightly bent). Head (forehead), preferably rested on the Magic Back Stretcher "A POLE", neck relaxed.

A partner (assistant, trainer, (or without him)) stands opposite you and holds the top of the Magic Back Stretcher "A POLE", giving you the opportunity to relax the upper body, without interfering with your further exercise.

On exhalation, we slowly lean forward by 5-10 degrees, fix the body in this position for 5-10 seconds, relax the muscles of the back, arms, and abdomen Fig.1.3.

A partner (assistant, trainer, (or without him)) slowly accompanies your forward bend following you, slightly holding the Magic Back Stretcher "A POLE" to fix your torso for 5-10 seconds, without interfering with the exercise, for comfortable relaxation of your muscles.

Subsequent forward inclinations are performed slowly on exhalation to the maximum allowable comfortable incline. A partner (assistant, trainer, (or without him)) slowly accompanies your subsequent forward inclinations slightly holding the exercise machine, following you and not interfering with the exercise.

We control our sensations, with any discomfort we return slowly to the starting position.

Returning to the starting position is performed slowly in the opposite direction without changing the position of the head, arms, body, legs.

On exhalation, slowly return to 5-10 degrees; fix the body in this position for 5-10 seconds, and so on until it returns to its original position. A partner (assistant, trainer, (or without him)) slowly accompanies your backward movement, holding the exercise machine slightly followed by you to the starting position, holding the exercise machine slightly for fixing your torso for 5-10 seconds, without interfering with the exercise, for comfortable, relaxing your muscles.

In the initial position of the hand (hand) slowly lower down. The partner (assistant, trainer, (or without him)) holds the Magic Back Stretcher, giving you the opportunity to lower your hands (hand) down to rest for 1-1.5 minutes.

Repeat the exercise assuming the starting position and all subsequent instructions 2-3 times.

If the exercise is easy and your physical fitness allows you to perform the relaxation exercise without discomfort, you can take the next starting position by fixing the handle one or two links higher at a height convenient for you.

The principle of the exercise and support partner (trainer, assistant) or without him does not change. If the exercise is performed confidently and easily, and your physical fitness allows you to perform the relaxation exercise without discomfort, over time you can do the exercise yourself.