The advanced movements are as follows:
The Double Leg Raise With Tilt is a variant of the basic, double leg raise (please refer to the Basic Exercises for more detail). This exercise will apply maximum pressure to your lumbar spine.
The Stomach Crunch will strengthen the deep, abdominal muscles that stabilise the spine. Moderate pressure is applied to the lower back.
The Lean Back (with Tilt) applies maximum pressure to the mid-upper back, or thoracic spine. It requires a certain amount of strength and flexibility from your abdominal muscles; for this reason, we recommend that you feel comfortable with the Stomach Crunch before you attempt this manoeuvre.
Finally, the Reverse leg Raise strengthens the lower back muscles. It is actually performed without the use of the backrack™, but it will help to strengthen your spine and prevent further injury. It will also help to balance the strength of your abdominal muscles (developed using the Stomach Crunch).
All movements for the back should be carried out while lying down.Before you attempt any of the individual movements, we recommend that you read the section on Flexibility.
Full details for use of the Backrack™ are contained in our Instruction Manual (PDF document).PDFs are exact copies of printed documents. To view this document, you will need Adobe’s Acrobat Reader installed on your computer. You can download this for free from Adobe’s website.