HOW DO I USE IT TO CURE BACK PAIN?
GETTING ON AND OFF
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.
The lateral spindles are designed to roll. This will help you in this manoeuvre.
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 the Backrack™ is actually very easy. The recommended way is given below. 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).
Return to the starting position (as shown). Both feet should rest on the floor, no more than shoulders’ width apart.Next, extend your left leg, with the heel of your foot resting on the floor. Keep your right leg bent.
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).
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.