Mastercare CN-A Modo De Empleo página 11

18. Fold your hands under the back of your neck and press your chin against the chest, without lifting your
shoulders. Hold for a moment.
Relax. Take some deep breaths. Repeat.
Now you have one exercise programme.
Start with caution. In the beginning, "hold for a moment", means a few seconds. After you have been
training for some weeks, it may include 20 - 30 seconds. Feel how your body reacts. Intensify the exercises
gradually.
Feel free to talk to your back specialist about an exercise programme just for you.
After the exercise it is important, very important, to resume the initial position, without anything in your
back getting jammed.
Do like this:
19. Pull the back rest up to horizontal position.
Relax. Take some deep breaths. Rest a while (picture 5).
20. Pull the back rest to the next position. Bend one leg at a time, a few times, to increase the blood
circulation. Stand/lie straight with your arms along the sides. Pull one shoulder upwards, the other one
down, alternately a few times.
21. Pull the back rest to the initial position. Bend your knees. Repeat the previous movement (picture 20).
22. Release the foot lock and cautiously step out of the table.
After some time, when you are familiar both with Mastercare – The Swedish Back Care System and the
reactions of your body, you may try some of the exercises in 30° inclination. For a perfect result, total
relaxation is necessary, and it is often most easily obtained in 15° inclination.
We congratulate you on your decision to help your body to a healthier life!
Mastercare – The Swedish Back Care System
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