Remember: Begin
your Lumbar Extender program with the Support Arch in
the Level 1 position.
1.
Sit with your back to the arch. Slowly lie back onto the
Support Arch with your knees bent. The wide end of the
unit should be positioned close to your hips/buttocks or
base of your spine so that the Support Arch supports your
Lumbar region of your back. Try to center your spine in
the slot that is designed to cradle your spine and provide
extra comfort.
TIP: You
may want to place a pillow beneath your head for added
comfort.
Stretch Positions
2. Simple Stretch Position
Relax as much as possible and breath normally. With your knees bent, rest your
arms at your sides. This position provides the least amount of stretch and
is the easiest to do when starting out. If a greater stretch is desired, proceed
to the following positions.
3. Moderate Stretch Position
Raise your arms over your head and shoulders and rest them as close to the floor
as you can for an additional stretch. In time it will become easier, and you
may be able to extend your arms fully and rest your elbows comfortably on the
floor.
4. Maximum Stretch Position
Extend your legs and arms fully, as shown in the photo. Remove the pillow from
beneath your head for the maximum amount of stretch. Feel your back, shoulder,
chest and abdominal muscles stretching, and concentrate on relaxing as much
as possible.
5.
Rolloff and Recover
Roll onto your side and off the Lumbar Extender. Sit up
gradually and rest for 30 seconds before standing. Remember,
you have just had a major stretch and you should allow
your blood to move back down from your head to your heart,
otherwise you may become dizzy.
Additional Positions to Try
1.
Arm Stretch
Experiment with different arm and hand positions
to feel how different muscles in the shoulders
and arms are being stretched gently and easily
2.
Thoracic Stretch
Slide the Lumbar Extender toward your head
to support and stretch the thoracic region of your
back. This stretch isolates and targets many postural muscles.
It is recommended that you use a pillow when you begin doing
this stretch. Level 1 will usually provide a sufficient stretch
in this area.
Final Note
The Lumbar Extender was designed to make your life more
enjoyable through better back health. Use Lumbar
Extender® to
stretch back muscles and relieve back pain. Use your
Lumbar Extender to relieve muscle tension and to
enhance your
overall well-being. Incorporate it into your daily routine
to achieve maximum results.
Remember:
The Lumbar Extender can be used anytime. Users find it
most beneficial when
they use it just prior to or
immediately after any prolonged activity or inactivity.
Thanks
again for taking this simple step toward improving
the quality of your life with the Lumbar Extender!
