ADVANCED EXERCISES

ADVANCED EXERCISES FOR BACK PAIN

SUITABLE FOR EVERYONE

You should not attempt the advanced movements until you have partially mobilised (or decompressed) your lower spine. In order to do this, you will need to perform the Basic Exercises for at least three months. During this time, the Backrack should be used on a regular basis (3-4 times a week), for at least 20 minutes per session.

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.

Reverse leg Raise

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.

IMPORTANT INFORMATION

Before using the Backrack™ please read the following information carefully.In general, the backrack™ can be used by anyone. However, the backrack should not be used if you have one of the following conditions:

  • A vertebral fracture (that is not healed).
  • Severe scoliosis (Cobb angle > 45°).
  • A malignant, spinal tumour.
  • A spinal infection (e.g. meningitis).

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