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.
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 magic back support. 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 magic back support 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 magic back support was designed to make your life more enjoyable through better back health. It is a convenient and easy-to-use treatment and preventative care product. Use your magic back support to stretch muscles and relieve back pain due to tight muscles, excessive flexion, and poor spinal alignment. Incorporate it into your daily routine to achieve maximum results.
Remember: The magic back support 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 magic back support.