Place the Backrack™ on the floor. Kneel down at the bottom, left-hand corner of the rack (as shown).
In this context, bottom left is defined looking down the backrack™, from top to bottom. Ideally, the floor should be carpeted: this will help to cushion your knees (it will also help when Getting Off the rack). Alternatively, place the backrack™ on an exercise mat.
Put your left hand down on the floor, towards the top end of the rack. Put your right hand down, towards the bottom end. Next, lower yourself gently onto the end of the rack (as shown). Adjust your weight, so that you are sitting at the end of the rack, in a central position, with your knees bent. Your legs should be on either side of the centre-line.
Now, slide, or roll yourself backwards along the rack, until you are sitting in the central curve (as shown):
The lateral spindles are designed to roll. This will help you in this manoeuvre.
Now, begin to roll down the rack towards the bottom. At the same time, lean back into the upper curve of the rack (as shown):
As you continue to roll down, allow your spine to move progressively into the upper curve. It should be supported at all times.
Keep your knees bent at all times. Do not straighten your legs (this will strain your lower back).
At the end of this manoeuvre, you should be lying on the rack, with your knees bent, and your spine resting in the central channel (as shown). You should be lying in a central position, with the wooden nodules running down either side of your spine.
The nodules on the last roller should not be in contact with any part of your body. The nodules on the penultimate roller (second down from the top) should be in contact with your upper neck, just below the back of the head. As a result of this, the last spindle should rotate freely (as shown).
When you are in the starting position, you can check this by placing your hands behind your neck, and trying to rotate the last spindle. If it will not rotate, you need to move down the rack. If you are too far down the rack, the nodules on the penultimate roller will push into your skull (you will know if this happens). To correct this, you need to slide back up the rack.