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A Step By Step Guide To Using Your New Back Revolution System
1. Use The Back Revolution Stick to warm-up the muscles located in your neck, back, hip, and hamstring regions, for 3 minutes or more.
Stand on the platform and perform the following stretching exercises:
Reach both hands at the same time to the sky.
Hands on the top, sides of the thigh pad for balance, perform a side bend to the right and then to the left.
Follow with a twist to the right and then to the left.
Follow with a shoulder shrug multiple times until tension is released.
These stretching exercises should be done slowly, while relaxing and implementing a good rhythmic breathing pattern. Relaxing and breathing correctly are very important throughout the entire program.
2. After the previous stretching movements, perform the “Kellogg Stretch” for facet release.
Facets are joints between vertebrae that glide smoothly as you move your spine. “Locked” facets may irritate the nerves and ligaments surrounding them, causing back and neck pain.
While standing on the platform reach over and grasp the upper handlebars with your abdomen pressing against the main pad and shoulders and head facing downward.
Breathe out, lower your shoulders and head down-ward by relaxing your elbows out-word.
Pause for a very short time and feel a stretch in your lower back hamstrings and calves. Breathe in and raise your shoulders and head by drawing your elbows inward. Do 6 repetitions of the “Kellogg Stretch.”
3. Preform Spinal Decompression Inversion.
While standing on the platform, reach over and grasp the upper handlebars and then to the extension handlebars. This motion must be performed slowly while breathing outward while inverting and becoming completely relaxed and implementing good rhythmic breathing.
Assume the inverted position for 10 seconds and slowly revert to your original standing position.
Pause for 15 seconds and then dismount the Back Revolution and step off the platform.
You may increase the inverted position time limit realizing that studies have concluded that maximum decompression of the spine is achieved in a minimum of 70 seconds.
One to three minutes are recommended, more than three minutes is counter-productive.
While in the inverted position, slowly arch (extension) your head upward, curl (flexion) your head inward and rotate your head clockwise then counter-clockwise. You may find these movements to be beneficial to the cervical region.
While in the inverted position you may perform the strengthening exercises, these should be done slowly and at a time when you feel fully comfortable with inverting on the Back Revolution.
Please see the video below made by Harvey Newton of www.newton-sports.com that demonstrates strengthening the lower back on the Back Revolution System.
Testimonial
“Prior to my 4:00 am workouts, I regularly use The Back Revolution which helps to take pressure off of my lower back, enabling me to begin exercising more effectively. The Back Revolution has become an indispensable piece of equipment in my own gym.”
