13
GB/IE
Slowly get used to the product.
Be sure to breathe steadily. Exhale on exertion
and inhale on release.
Pay attention to correct posture whilst
performing the exercises.
Exercise plan
Note:
One set should consist of about 8–12 reps
of an exercise.
Repeat each exercise for as long as you feel
comfortable.
Stain in a tight or painful area for several sec-
onds, then move the product to a different area.
Take a 30 second break between exercises.
Suggested exercises
Note:
The pictures show some of many different
exercise options.
1. Back of the neck
1. Stand with the back against a wall and place
the product horizontal between the back of the
neck and the wall.
2. Place your feet about a foot length away from
the wall and squat slightly.
3. Tighten your abs and lightly put your hands on
the hips.
4. Move slightly up and down, keeping the back
straight.
IMPORTANT:
The movement comes from the
knees as well as the cervical spine. The prod-
uct maintains contact with the cervical spine
throughout the exercise and the movement is
slow, applying light pressure.
2. Upper back
1. Stand with the back against a wall and place
the product horizontal between the shoulders
and the wall.
2. Place your feet about a foot length away from
the wall.
3. Tighten your abs and glutes and lightly put
your hands on the hips.
4. Move slightly up and down, keeping the back
straight.
IMPORTANT:
Only roll toward the cervical
spine.
3. Lower back
1. Lie on the back and place the product horizon-
tal under the lower back.
2. Draw in your legs, keeping your feet on the
floor. The bottoms of your feet stay on the floor
the entire time to control movement.
3. Cross your arms across your chest and tighten
the legs, glutes and abs.
4. Your head is in extension of the cervical spine.
Be sure not to tighten the head too much.
Make a slight double chin.
IMPORTANT:
If your neck muscles are weak
you can support your head with your hands.
5. Slowly roll the product back and forth on the
lower back.
Note:
The movement comes from your bent
knees by slowly rolling back and forth.
4. Outer thigh
The movement comes from the supporting arm and
the bent leg. The side of your leg can be divided
into 2–3 areas to treat these areas successively.
Reposition the roller for each area. This will keep
the movements smaller for more effective treatment.
1. Lie on your side on the floor and position the
other leg crossing the extended leg to support
it. The outside of the foot stays on the floor.
2. Place the roller horizontal under the side of
your thigh and support yourself with your fore-
arm. Be sure the elbow is below your shoulder
joint.
3. Support your other hand on the floor to
maintain your balance during the exercise.
4. Keep the upper body upright and tighten your
abs.
5. Slowly roll back and forth, then switch sides.
