Exercises

Exercise 1

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  • Lie down comfortably on the Backstretcher, place possibly a pillow under your head. Build up the time within a few days (this is different for each individual) to about 15 to 20 minutes per day. Try to lie further on the Backstretcher until you've reached the maximum stretch (see also the basic operating instructions).
  • Stretch your arms in this position to the back and rest the forearms on the floor behind your head. Feel tension on your rib cage and along the spine and relax. Only your arms should move not the rest of your body. The intention is that your body lies immobile on the Backstretcher.

Exercise 2

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  • Place your arms back into starting position with the upper arms above your chest. Swing your arms to your right until your right elbow and the back of your right arm are resting quietly on the floor. Let your hands slide towards each other but make sure that your back remains completely on the Backstretcher. Relax.
  • Repeat the exercise but now swing your arms to the left until your left upper arm and elbow rest on the floor. Relax. Repeat this movement five times on both sides.

Exercise 3

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  • Exercise with a straight back. Lie down on the Backstretcher in a comfortable position. Place the stretched left arm above your head and relax your right arm. Keep your right leg straight on the floor and place your left foot flat on the ground. You feel a slight twist around your pelvis.
  • Same exercise with the other side – right arm above your head, left leg straight on the floor. Repeat exercise five times on both sides.

Exercise 4

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  • Lie down on the backstretcher, bend your knees. Place both feet on the ground. Grab with both hands first your left knee and press it against your chest. Repeat with your right knee.
  • Exercise with back straight and crossed arms. Lie down on the Back Stretcher and stretch your arms straight above your head. Put your hands together, palms up. Then turn the palms toward each other until they meet. Now squeeze your hands together and stretch your arms as far as possible, hold 10 seconds, do this five times.

Exercise 5

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  • Pull your knee towards your chest and slowly bend your head towards your knee as if you want to kiss it. Hold this position for a moment and then relax. Repeat this exercise five times with both knees.

Exercise 6

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  • Lie down on the Back Stretcher and pull both knees to your chest, Grab them with both hands and relax.

Exercise 7

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  • Keep your knees up to chest and bend at the same time your head towards your knees. Try to kiss them. Hold this position for a while. Repeat five times.

Exercise 8

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  • An exercise for the lower back. Bend both knees and place your feet on the floor. Feel the natural curve in the lower back.
  • While exhaling push your lower back against the backstretcher. Hold this position for a few seconds. Repeat five times.

Exercise 9

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  • Lie down on the backstretcher with your arms straight above your head and our legs stretched on the floor. Shift your weight to shoulders and lift your hips. Hold this position for a few seconds. Repeat five times.

Exercise 10

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  • The bridge. Lie down on the backstretcher with your arms straight above your head. Bend your knees and place your feet on the floor. Raise the pelvis slowly so that your hips come off the floor. Move your weight to your heels and shoulders. Hold this position and relax. Go back to the starting position and repeat five times.