16
Waist
Position
Duration (s)
Frequency
Erector spinae (lumbar segments)
30
–
60 s
4 times
Latissimus dorsi
30
–
60 s
4 times
Thoracolumbar fascia
40
–
60 s
3 times
Psoas major
30
–
60 s
3 times
Internal and external oblique
muscle of abdomen
10 - 15 s
Twice
Erector spinalis (thoracic segments)
15
–
20 s
Twice
Quadratus psoas
20
–
30 s
Twice
Iliopsoas muscle
20
–
30 s
3 times
Gluteus maximus
30
–
60 s
4 times
Gluteus medius
30
–
60 s
4 times
Piriformis muscle
60
–
90 s
Once
Suggestion: Massage muscles from the middle to both sides and from the top to
bottom. Move the device along the muscle when massaging large muscle groups.
Latissimus dorsi
Erector spinae
Quadratus lumborum
Fascia
thoracolumbalis
Iliopsoas
Gluteus medius
Piriformis (After the
gluteus
Gluteus maximus
