9
A BASIC STRETCHING EXERCISE PROGRAM
Follow the instructions you have received. Be cautious and sensitive to the signals from your body. For best result
you should relax and take some deep breaths between the different stretching exercises. It is also important that
you relax as much as possible during each stretching exercise.
The following instruction will tell you to repeat certain exercises. It is for you to decide if you want to repeat them,
and how many times. An easy start is recommended. Increase muscular stretching and relaxation with each
repetition. Most of the following stretching exercises should be done, if possible, with your arms over your head.
1. Start with unfolding the stand by pressing the big U-shaped plastic button and pushing the rear end of the
stand (picture 2 and 3). After that it is time to adjust the balance of the back rest according to your height.
2. Press the thumb lock and rotate the back rest to the horizontal position where it locks in place (pictures 4 and
5).
3. To adjust the balance, pull the height and balance adjustment knob and slide the bar according to the guideline
markings provided. Test the back rest and fine tune the balance to your height and weight as necessary
(pictures 6 and 7). Then adjust the gap in the foot holder to fit your feet (picture 8).
4. Press the thumb lock and rotate the back rest towards its vertical position. It will lock at a slight incline.
(picture 9).
You're now ready to use Back-A-Traction Mini. As a first time user you should always have someone help
you until you feel comfortable using Back-A-Traction Mini.
5. Remove your shoes. Sit on the lower end of the back rest while placing your feet between the foot holder
pads. Check that your feet will stay and are held, comfortably and securely between the pads (pictures 10 –
12).
6. Now, lean back onto the back rest and take hold of the hand grips and with your right hand thumb on the
button and press. Release the thumb lock and push back to the horizontal position where the back rest will
lock in place (pictures 13 and 14).
Before exercising, you should stretch by pushing against the hand grips (picture 15). Throughout the
session, remember to relax and breath deeply and allow Back-A-Traction
®
Mini
™
to work, stretching the
tension from your muscles, tendons and ligaments, the common causes of back pain. (You may adjust the
“moving space” of the back rest by changing your position on the board).
7. After stretching, press and release the thumb lock and rotate further backwards to the catch at 15 degrees.
Repeat the stretching procedure by pushing, as before, against the hand grips. Now, raise your hands slowly
over your head and prepare to exercise. First begin with a few repetitions of bending your feet under the
restraint pads (pictures 16 and 17).
8. Next, alternate bending your knees in a slow and easy walking motion. Each exercise should be repeated a few
times for best effect (pictures 18 and 19).
Remember to relax and breathe deeply between each exercise.
9. The exercise involves arching and lifting your buttocks off of the back rest (picture 20).
10. Next, push your neck flat to the back rest while lifting your shoulders upward (picture 21).
11. After a few repetitions, place one hand on your stomach and then reach over your head with the other, as if
trying to pick apples just out of reach (picture 22).
