How often do I use it?
Begin with small time frames on a regular ba-
sis. Two minutes is ample the first time you
use the T-rack. This gives you an idea of how
stiff your spine is and how your body reacts to
the T-rack. Avoid long time frames to begin
with. Your aim is to reach ten minutes on the
rack in a single session. This does not need to
be reached in the first session, nor the first
week. Aim to reach this within the first month.
Of course everyone's spine will be different,
some may lie comfortably on the T-rack within
2-3 days, some two months. Be patient and
only take what your body wants to give.
Initially use the T-rack everyday. If you have
the capability, once at lunch and once at night
for 2-3 minutes will be ideal. As time goes on,
go to once at night for prolonged periods—
working from 3 minutes to 4 to 6 and eventu-
ally 10 minutes. Once you have reached ten
minutes you can use the T-rack less frequently.
Eventually, three times a week for ten minutes
would be ideal. Of course, if you are in an envi-
ronment which puts you in a poor posture
(prolonged desk work for example) and this
stiffens you up, then use it when you feel
symptoms.
What position should I start in?
While sitting on the ground, place the T-rack at
the base of your spine. Gently, slowly lie back
on the T-rack. Adjust the head rest to the
length of your spine so that the back of your
head rests flush on the head rest.
Start with your arms crossed on your chest. If
this position is quite comfortable then try plac-
ing your hands on your head. Again if this posi-
tion is quite comfortable then stretch your
arms out above your head. This position
should increase the stretch noticeably. If this
position eventually becomes quite comfort-
able, then add a small weight to your hands—
like a book. This will again increase the
stretch.
Going through this sequence may take a week,
or may take three months. Don’t force it.
Allow your body to tell you when it is ready for
the next position. And note, you must also
consider each time frame during these posi-
tions.
Your legs can be in a bent position to begin
with. As your spine becomes more mobile,
straighten them out to increase the stretch.
What type of feeling can I expect?
The most immobile portion of your spine will
sit on the rack with more weight. This portion
may feel uncomfortable while lying on the T-
rack. As time goes on, this will subside as
your spine mobilises. If this feeling increases
or it is too much to handle, remove yourself
from the T-rack. This is quite normal. This
will be the section of your spine that the T-
rack will target to mobilise. Every time you
get back on the T-rack you should be able to
last longer and the feeling will subside.
When getting off the T-rack you will notice
that you feel like you are ‘standing to atten-
tion’. This is what it feels like to have a mo-
bile thoracic spine!
How do I get off the T-rack?
To get off the T-rack, use one of your hands to
grab the opposite knee. Put your other hand
on the floor. Now pull on your knee while
using the other hand to push into the floor.
In this position you can lever yourself off the
rack. A small amount of discomfort when
getting off the rack is quite normal. This will
only last a very short time.
Enjoy the T-rack
The T-rack is simply and easy to use. You
simply lay on it!! Enjoy the benefits of lying
about.
Storing the T-rack
The T-rack is to be stored safely to avoid fal-
ling from high places and to keep out of the
reach of children.
Warranty
There is a five year warranty on the T-rack.
This is void if used in a manner other than
described. Please retain your proof of pur-
chase.
The T-rack is
light and
easy to
store. Travel
with it in
your gym
bag or store
it under your
desk at
work
.
Instructions for use
Warning !!!!!
The T-rack is
to be stored
away from
children. Do
not allow
children play
with T-rack. Do
not store in a
high place to
avoid falls and
breakage of
the T-rack.
