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HOW-TO MANUAL |

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Содержание PSO-KEY

Страница 1: ...HOW TO MANUAL PS0 RITE COM Follow pso_rite on Instagram and YouTube for more positions and how tos PSO KEY PSO STICK PSO SPINE PSO MINI PSO RITE...

Страница 2: ...one under the age of 18 should have constant adult supervision Not intended for use by pregnant women people with back injury or sensitivity or people who have recently had surgery If you feel signifi...

Страница 3: ...ss or tightness on your body Breathe deep and stay in the area for 5 60 sec If something feels uncomfortable ease off that spot and move to a new area Try the same area again the following day Replace...

Страница 4: ...cles and relieving normal joint discomfort which can help with an increase in your flexibility and movement in a pain free range of motion All PSO products may increase your circulation relaxation and...

Страница 5: ...NADA PSO RITE ca COLOMBIA PSO RITE com co UK PSO RITE co uk PERU PSO RITE pe GERMANY PSO RITE de AUSTRALIA PSO RITE com au FRANCE PSO RITE fr JAPAN PSO RITE co jp ITALY PSO RITE it SPAIN PSO RITE es S...

Страница 6: ...HOW TO MANUAL 6 PSO RITE COM AVAILABLE WORLDWIDE USA CANADA GERMANY ITALY SPAIN FRANCE UNITED KINGDOM JAPAN AUSTRALIA SOUTH AMERICA...

Страница 7: ...HOW TO MANUAL 7 PSO RITE COM PSOAS GLUTES HIPS TOP OF THIGH INNER THIGH TABLE OF CONTENTS PSO RITE POSITIONS p 22 p 23 p 24 p 25 p 26...

Страница 8: ...HOW TO MANUAL 8 PSO RITE COM OUTER THIGH HAMSTRING CALF FRONT OF CALF FEET STANDING TABLE OF CONTENTS PSO RITE POSITIONS p 27 p 28 p 29 p 30 p 31...

Страница 9: ...HOW TO MANUAL 9 PSO RITE COM ABS LOWER BACK MID BACK UPPER BACK CHEST TABLE OF CONTENTS PSO RITE POSITIONS p 32 p 33 p 34 p 35 p 36...

Страница 10: ...HOW TO MANUAL 10 PSO RITE COM TRAP ROTATOR CUFF NECK JAW SCALP TABLE OF CONTENTS PSO RITE POSITIONS p 37 p 38 p 39 p 40 p 40...

Страница 11: ...HOW TO MANUAL 11 PSO RITE COM CHAIR PSOAS CHAIR HAMSTRING CHAIR LOWER BACK CHAIR MID BACK TABLE OF CONTENTS PSO RITE POSITIONS p 41 p 42 p 43 p 44...

Страница 12: ...HOW TO MANUAL 12 PSO RITE COM LOWER BACK MID BACK UPPER BACK HIPS GLUTES LATS TABLE OF CONTENTS PSO SPINE POSITIONS p 45 p 46 p 47 p 48 p 49...

Страница 13: ...HOW TO MANUAL 13 PSO RITE COM THIGH INNER OUTER TOP CALVES FEET STANDING CHAIR BACK CHAIR BOOTY TABLE OF CONTENTS PSO SPINE POSITIONS p 50 p 51 p 53 p 52 p 54...

Страница 14: ...HOW TO MANUAL 14 PSO RITE COM CHAIR FEET NECK JAW CHAIR HAMSTRING SCALP TABLE OF CONTENTS PSO SPINE POSITIONS PSO MINI POSITIONS p 55 p 56 p 57 p 58 p 58...

Страница 15: ...HOW TO MANUAL 15 PSO RITE COM TRAPS CHEST SHOULDERS ROTATOR CUFF TRICEPS BICEPS LATS TABLE OF CONTENTS PSO MINI POSITIONS p 59 p 60 p 62 p 61 p 63...

Страница 16: ...HOW TO MANUAL 16 PSO RITE COM FOREARM HAND GLUTES TFL TOP OF QUAD TABLE OF CONTENTS PSO MINI POSITIONS p 64 p 65 p 66 p 67 p 68...

Страница 17: ...HOW TO MANUAL 17 PSO RITE COM OUTER QUAD HAMSTRING SHIN CALF SCALP TABLE OF CONTENTS PSO MINI POSITIONS PSO KEY POSITIONS p 69 p 70 p 71 p 72 p 73...

Страница 18: ...HOW TO MANUAL 18 PSO RITE COM HOW TO MANUAL 18 PSO RITE COM JAW NECK CHEST FOREARM HAND TABLE OF CONTENTS PSO KEY POSITIONS p 73 p 74 p 75 p 76 p 77...

Страница 19: ...HOW TO MANUAL 19 PSO RITE COM HOW TO MANUAL 19 PSO RITE COM TABLE OF CONTENTS PSO STICK POSITIONS SITTING QUAD p 78 STANDING QUAD p 79 BUTT p 80 HAMSTRING p 80 TRAP p 81...

Страница 20: ...HOW TO MANUAL 20 PSO RITE COM TABLE OF CONTENTS PSO STICK POSITIONS NECK p 81 SITTING CALF p 82 STANDING CALF p 83 TRICEP p 84 FOREARM p 84...

Страница 21: ...HOW TO MANUAL 21 PSO RITE COM THE PSO PRODUCTS ARE AMONG THE MOST VERSATILE MASSAGE PRODUCTS EVER CREATED...

Страница 22: ...on the ground and support on your elbows STEP 4 For more pressure spread your elbows out and place your forehead on your hands Keeping your knees on the ground and support on your forearms STEP 5 Shi...

Страница 23: ...nees bent and drive your hips to the sky Slide your PSO RITE underneath inline with your glutes STEP 2 Position both peaks of your PSO RITE on both cheeks Shift your knees side to side Once you find a...

Страница 24: ...To lessen the pressure place a yoga block under the opposite glute Slowly shift your right knee toward your chest stopping when you find a tender area Stay here and breathe deep 5 10 times Move to a...

Страница 25: ...s when laying down in a plank position STEP 3 Now bring your ankle slowly to your glute Stopping when you feel a tender spot Straighten and bend your leg 5 times While doing this if you feel numbness...

Страница 26: ...thigh Just inside your knee STEP 2 Option 2 Place your PSO RITE longways on your yoga block Position the peaks inside your knee STEP 3 Option 3 Place your PSO RITE longways on your yoga block Place o...

Страница 27: ...essure STEP 3 Change the position of your PSO RITE peaks This will give you a different feeling on your muscles STEP 4 Position your body in a side plank Place the PSO RITE longways on your outer thig...

Страница 28: ...ng from a different direction STEP 3 Sit tall and place your PSO RITE on top of a yoga block Position one peak of your PSO RITE under your hamstring Apply pressure with your top hand and extend your l...

Страница 29: ...es tendon Point your toe pull your toe back and perform circles with your ankle STEP 4 Sit in a 90 90 and place the peak of your PSO RITE on the outside of your calf Go up and down the outside of your...

Страница 30: ...erdo it STEP 1 Knee in front of your PSO RITE sitting on your ankles This will be the position you want to test after you massage the front of your calf STEP 2 Place your hands on the ground and lift...

Страница 31: ...nd switch feet STEP 3 Twist your foot inward STEP 4 Twist your food outward Repeat this 5 times in and out STEP 5 Slide down the arch of your foot Switch sides FEET STANDING PSO RITE TIP During your m...

Страница 32: ...e and finish at your pelvis STEP 4 Work down your right side of your ribs Move your PSO RITE like a massage therapist would move their hand STEP 5 Press and pull your PSO RITE into your abs Search for...

Страница 33: ...RITE just above your glutes STEP 2 Lower your hips and make sure the peaks of your PSO RITE are on either side of your lower back Shift your hips side to side and up and down STEP 3 Option 2 Sit in fr...

Страница 34: ...wly side to side Make sure to not hit the bone on your spine STEP 2 Move slowly up your spine inch by inch MID BACK PSO RITE TIP During your massage focus on deep breathing Find pressures you are comf...

Страница 35: ...applying pressure to your upper back STEP 3 Lean to your left searching for those tender areas STEP 4 Lean to your right searching for those tender areas If this is too much place your PSO RITE on a w...

Страница 36: ...ur arm all the way down to your waist STEP 3 Shift your PSO RITE to a different position on your left pec Perform the same movements as step 1 and 2 CHEST PSO RITE TIP During your massage focus on dee...

Страница 37: ...ition between 5 60 sec depending on the issue Listen to your body and don t overdo it STEP 1 Lay on your left side and position your PSO RITE perpendicular to your upper back Lean back slowly and appl...

Страница 38: ...just below your armpit STEP 2 Place your PSO RITE on top of a yoga block This gives you more leverage on your shoulder Move your arm inward STEP 3 Move your arm outward with your palm up When you find...

Страница 39: ...d high enough to slide your PSO RITE underneath your neck Shift your head side to side STEP 2 Rotate over onto your right side and search for tender spots by looking up down left and right STEP 3 Shif...

Страница 40: ...our PSO RITE If your head is too small just press up against one peak at a time and slowly move your head left right up and down STEP 2 Move your head slowly around the peak to find the tender area On...

Страница 41: ...d dynamically massage your midsection and psoas Switch sides STEP 3 Do the same movement as step 2 but bend your knee and play around with rotating your thigh in different directions Perform these mov...

Страница 42: ...P 2 Once the tender area is found Extend your leg as straight as you can get it Find a tender position and stay here for 5 10 breaths Repeat 5 times CHAIR HAMSTRING PSO RITE TIP During your massage fo...

Страница 43: ...a straight back STEP 3 Lean to your right side slowly STEP 4 Place your hands behind your head and arch back while maintaining deep breathing CHAIR LOWER BACK PSO RITE TIP During your massage focus o...

Страница 44: ...ght side slowly STEP 3 Place your hands behind your head and arch back STEP 4 Cross your arms and crunch forward as far as you can maintaining deep breathing CHAIR MID BACK PSO RITE TIP During your ma...

Страница 45: ...ad STEP 4 Lift your hips and change the position of your arms to feel more pressure in the mid part of your back STEP 5 Give yourself a hug and slowly roll up and down maintaining deep breathing and a...

Страница 46: ...e STEP 4 Lift your hips and change the position of your arms to feel more pressure in the mid part of your back STEP 5 Give yourself a hug and slowly roll up and down maintaining deep breathing and a...

Страница 47: ...your hips and change the position of your arms to feel more pressure in the upper part of your back STEP 5 Give yourself a hug and slowly roll up and down maintaining deep breathing and a comfortable...

Страница 48: ...through it Switch sides STEP 4 Bring your knee as far up to your chest as you can Slowly moving your leg and stopping on tender spots and breathing through it STEP 5 Move your opposite leg toward your...

Страница 49: ...for those tender areas Move your arm above your head Throughout this movement if you find a tender spot breathe through it STEP 3 Switch sides and repeat the process while going slow and maintaining...

Страница 50: ...st inside your knee Try and straighten your leg slowly STEP 4 Place your PSO SPINE long ways on the outer part of your thigh Roll left and right Switch sides and repeat the process THIGH INNER OUTER T...

Страница 51: ...se motion When you find a tender position stop and breathe deep 10 times Slowly move to a new position Repeat up and down your calf keeping in mind not to overdo it STEP 4 Turn your PSO SPINE perpendi...

Страница 52: ...5 out of 10 STEP 3 Once the pressure has been applied make a twisting motion with your ankle left and right STEP 4 Switch sides and repeat the process while going slow and maintaining a comfortable p...

Страница 53: ...STEP 4 Crouch forward slowly searching for these tender spots Once you found this area maintain a comfortable pressure and breathe deep 10 times Slowly move to a new position and make sure you don t o...

Страница 54: ...shake it out and test how you feel Switch sides STEP 3 Pick up your knee and move it in and out searching for the tender area Once you found that spot hold your knee there until you feel your muscle...

Страница 55: ...up and shift your PSO SPINE long ways on your hamstring Apply pressure to your thigh and roll left and right on the peaks STEP 4 Slowly straighten your leg searching for that tender spot Once you hav...

Страница 56: ...ly move to a new position STEP 3 Apply pressure that is around a 5 out of 10 STEP 4 While applying pressure twist your ankle left and right STEP 5 Switch sides and repeat the process CHAIR FEET PSO SP...

Страница 57: ...e your head up and down STEP 4 While standing massage the back part of your neck Press into the tender area and look right and left STEP 5 While standing massage the front of your neck While pressing...

Страница 58: ...MINI in the palm of your hand Massage the side of your head STEP 2 Once you find a tender spot keep pressure and move your jaw open and close JAW PSO MINI SCALP PSO MINI TIP During the massage focus...

Страница 59: ...r PSO MINI under your trap Hold your PSO MINI with your hand so it doesn t slide out STEP 4 Lift your hips up to the desired height depending on the pressure you need Higher the hips more pressure STE...

Страница 60: ...get to your armpit hook your PSO MINI under your pec to reach your pec minor and pull towards your centerline five times This will help warm up the outside of your pec STEP 5 After the 5th pull hold y...

Страница 61: ...and focus on deep breathing STEP 3 Slowly go backward Keep the pressure at 5 out of 10 STEP 4 While standing place two fingers on the backside of your PSO MINI Massage the front outside and back of y...

Страница 62: ...curl STEP 3 Place your PSO MINI in the palm of your hand Apply pressure when your elbow is bent STEP 4 Maintaining pressure on your bicep and extend your elbow TRICEPS BICEPS PSO MINI TIP During the m...

Страница 63: ...ssage up and down your side searching for tender spots STEP 4 Maintaining pressure on your lat where it is tender raise your arm overhead slowly focusing on deep breathing STEP 5 Repeat on the other s...

Страница 64: ...EP 2 Once you find a tender spot keep pressure and move your wrist up STEP 3 Move your wrist down FOREARM PSO MINI TIP During the massage focus on deep breathing Find pressures you are comfortable wit...

Страница 65: ...d a tender spot keep pressure and move your thumb towards the palm STEP 3 Place your PSO MINI on the palm of your hand and press into your palm HAND PSO MINI TIP During the massage focus on deep breat...

Страница 66: ...STEP 3 Search for another area and once you find it bring your leg behind you STEP 4 Search for another area and once you find it bring your knee toward your chest STEP 5 Search for another area and o...

Страница 67: ...STEP 3 Place your PSO MINI in your left palm long ways Holding onto one peak hinge on your left side and press into your TFL to find the TFL the muscle that is at the pocket opening below your pelvis...

Страница 68: ...ve your PSO MINI up your quad and bring your ankle to your butt Don t let your quad go numb and keep the pressure 5 out of 10 STEP 4 Lay on the ground face down and place your PSO MINI just above your...

Страница 69: ...rea and breathe deep 5 times Now move to a new spot STEP 3 Move your PSO MINI up your quad massaging the full surface area of your quad This can help with blood full muscle relief and joint decompress...

Страница 70: ...out Switch sides STEP 3 Sit on your chair and lift your knee up Place your PSO MINI under your hamstring with your leg bent STEP 4 Apply pressure to the top of your thigh with your hand and straighte...

Страница 71: ...ain the pressure while you point your toes away from you and pull your toes towards your shin Repeat this movement 5 times Afterwards sit on your ankles and see how your muscles feel Repeat as necessa...

Страница 72: ...nder spot keep pressure and move your ankle in circles STEP 3 Switch your PSO MINI to our palm Go up and down the backside of your calf STEP 4 Once you find a tender spot keep pressure and move your a...

Страница 73: ...les Massage your entire jaw searching for tender areas STEP 2 Once you find a tender spot keep pressure and move your jaw open and close STEP 3 Massage under your jaw Once you find a tender spot keep...

Страница 74: ...n the backside of your PSO KEY Lightly massage the front of your neck to warm up your muscles STEP 4 Once you find a tender spot keep pressure and move your head side to side NECK PSO KEY TIP During t...

Страница 75: ...side STEP 3 Keep your finger on the backside of your PSO KEY Lightly pull your pec muscles toward the center 5 times STEP 4 Once you have warmed up your pec minor now pull one more time and hold for 5...

Страница 76: ...hing for a tender spot STEP 2 Once you find a tender spot keep pressure and move your wrist up STEP 3 Move your wrist down Repeat this up and down your forearm FOREARM PSO KEY TIP During the massage f...

Страница 77: ...b towards your palm STEP 3 Keeping one finger on the backside of your PSO KEY press into your palm Keep your fingers straight once you apply pressure and make a small fist Repeat as necessary HAND PSO...

Страница 78: ...on a chair or the ground Bend your leg to help keep your quad relaxed Roll up and down your quad searching for tender areas STEP 2 While keeping your left leg bent press into your inner thigh Start ro...

Страница 79: ...work your way down to the top of your knee Go slow and stop on tender spots STEP 3 While keeping your leg straight hinge over slightly to help relax your quad Starting near your waist massage down tow...

Страница 80: ...pposite leg Bring your bent knee toward your chest Roll up and down your hamstring searching for tender areas HAMSTRING PSO STICK TIP During the massage focus on deep breathing Find pressures you are...

Страница 81: ...pine and shoulder blade Roll side to side searching for tender areas TRAP PSO STICK STEP 1 While standing or sitting place the PSO STICK on the side of your neck Slowly roll up and down your neck When...

Страница 82: ...ur shin muscle STEP 3 Start at the top of your calf and work your way down slowly Stopping on tender spots and breathing deep To make these positions more aggressive pull your toe to your shin while m...

Страница 83: ...me back up toward your knee Stopping on tender spots and making sure to breathe deep STEP 1 While standing apply more weight to your nonworking leg Apply pressure at the top of your calf near your shi...

Страница 84: ...us on deep breathing Find pressures you are comfortable with Stay in a position between 5 60 sec depending on the issue Listen to your body and don t overdo it STEP 1 While sitting in a chair or on th...

Страница 85: ...HOW TO MANUAL 85 PSO RITE COM...

Страница 86: ...PS0 RITE COM...

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