Volkswagen Golf GTI 2016, Owner'S Manual

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restraint.
Push the flat object (plastic card) in against the guide rod to
depress a release button located under the cap (not visible).
Use one hand to hold the release button in with the flat object.
With your other hand, lift the same guide rod slightly to expose a
notch in the rod at the bottom (can be seen and felt with fingers).
The right-hand guide rod is now released.
To release the left-hand guide rod, press the flat object in
(towards guide rod) and hold.
Pull the head restraint out completely.
Installing the front head restraints
Position head restraint properly over the head restraint guides of
the respective seat backrest and insert the head restraint into the
guides.
Push the head restraint down → Fig. 44 .
Adjust the head restraint according to the occupant's size
→ Adjusting the front and rear head restraints .