Getting On and Off the Backrack
HOW DO I GET ON AND OFF THE BACKRACK?
GETTING ON
Getting on to the Backrack™ is actually very easy. The recommended way is given below in detail. There are other ways to do it, but please follow our instructions. They will help to minimise the strain on your back (this is very important if you have a particularly bad back).
KNEELING DOWN
Place the Backrack™ on the floor. Kneel down at the bottom, left-hand corner of the rack.
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.
SITTING
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 each side of the centre-line.
SLIDING BACK
Now, slide, or roll yourself backwards along the rack, until you are sitting in the central curve.
The lateral spindles are designed to roll. This will help you in this manoeuvre.
ROLLING DOWN
Then, begin to roll down the rack towards the bottom. At the same time, lean back into the upper curve of the rack. 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).
STARTING POSITION
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
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.
GETTING OFF
Getting off the Backrack™ is just as easy as getting on it. Below we have provided the recommended way to get off the rack. There are other ways to do it, but please follow our instructions, as they will help to minimise the strain on your back (this is very important if you have a particularly bad back).
STARTING POSITION
To get off the rack, start in the neutral position.
PIVOT
From there, using your right leg, push into the floor. At the same time, rotate your head and upper body towards the left-hand side of the rack.
Complete this part of the manoeuvre by rolling onto the floor. Your legs should now be together and bent (as shown).
SLOWLY LIFTING YOURSELF UP
Once you’ve rolled onto the floor, using your right hand, lift yourself up so that you are resting on your left forearm (as shown). At this stage, your legs should still be together.
Next, push yourself up with your forearm until you are resting on your left hand. The sole of your right foot should rest on the floor.
Finally, put your right hand on the floor in front of you. Push off with your right foot and both hands. As you do this, swing your left leg under your body so that you rest on your left knee (and the sole of your right foot). Push up with your right leg until you are standing.
