10
Now, repeat the process, this time holding your arm out to your side. You should alternate your palms up and
down from time to time during this exercise. Finally, repeat the exercise holding your hand near your waist
(picture 23).
From this finishing position, move right into the next exercise, moving your arm in circles as if swimming the
backstroke. Repeat these hand and arm exercises with your other arm. End with your back flat to the backrest and
both hands together on your stomach.
12. The next exercise involves a three part move. Raise both hands over your head and then twist your torso and
hips to the right, raising the right knee at the same time. Return to the flat back, flat knee position and twist to
the left side. Return to the flat position and repeat the move a few times. End the exercise by bringing your
hands back to rest on your stomach (picture 24).
13. The final exercise involves quarter sit-ups. Raise your head, shoulders, and upper back only, leaving the rest
of your back flat to the backrest. Proceed only as you feel comfortable to do so (pictures 25 and 26).
14. Clasp your hands together on your stomach. Turn your head as far as possible towards each side. Relax. Take
some deep breaths. Repeat (picture 27).
End by returning flat to the backrest and raising your arms over your head for a last reaching stretch.
15. Begin the dismount by taking hold of the hand grips, releasing the thumb lock, and returning to the horizontal
position. Relax for at least 60 seconds and move your knees in a walking mode for a few repetitions as before.
16. Finally, release the thumb lock and return the back rest to its last and locking point. Release your feet from the
foot pads (pictures 28 and 29).
Step out and away from your Back-A-Traction Mini (picture 30).
It is very important to relax after each session. Avoid lifting and strenuous movements, and take it easy for
a few minutes.
Now you have a basic stretching exercise program.
Start with caution. In the beginning "hold" means a few seconds. After you have been training for some weeks it
may mean 20 to 30 seconds. Notice the reactions of your body. Intensify the exercises gradually.
Feel free to talk to your back specialist about an exercise program just for you.
Total relaxation is necessary to get the best results.
The most important thing you do on the table is to relax, to let your muscles and tendons stretch. The muscles let
“go" of their tension little by little as you "hang" and relax, and by this you regain your flexibility. There is also a
beneficial "negative" pressure on your discs, a "suction" action, achieved from just "hanging".
We recommend that you use Back-A-Traction Mini
one to three times per day, two to fifteen minutes per
session.
It is important that you relax and take it easy for a few minutes after each session. You may find it very beneficial
just to hang and relax during an entire session. We also want you to be prepared that you may experience
"popping" in your back as your spine is being aligned.
Please visit
www.mastercare.se
for more information.
