Back Stretch Abdominal Crunch Face the Back Posture Chair with hands on the ball. Lengthen spine and extend legs behind you. Feet hip-width apart. With neck and shoulders relaxed, hips and pelvis centred, gently ease yourself onto the ball. Close your eyes and take 3 slow deep breaths. Repeat 2-3 times. Sit upright, roll your torso until lower back rests comfortably on the ball. Feet flat on the floor with your hands behind head, gently raise head pulling in stomach muscles to support your lower back, keeping elbows in line with your ears. Hold for 3-5 breaths and release. Repeat 10 times. Care and Maintenance • When using the ball off the chair, clear workout area of sharp objects that may puncture ball. • Avoid exposing the ball to rough, sharp or abrasive surfaces, or to heat or excessive sunlight. • Hand wash the ball with a soft cloth and warm soapy water. Do not use harsh or abrasive chemicals or cleaning tools that may scratch the ball. Wipe chair with damp cloth. wellness Back Posture ™ Chair • When using the ball with the chair, ensure all parts are firmly attached and the ball is filled to desired firmness as deflation may occur over time. Re-inflate when necessary. • The safety level of the equipment can be maintained only if it is examined regularly for damage and wear, with special attention to the components most susceptible to wear. • Do not use any equipment if it is only partially assembled or damaged in any way. Balance Training Balance Training Face down with hips and pelvis centred on the ball. Raise arms and legs parallel to the floor. Keeping the body straight and core muscles contracted lift your right arm and left leg whilst maintaining core stability and balance. Slowly bend left leg and reach with right hand. Hold for 3-4 breaths. Release and repeat balance training with the opposite leg and arm. Kneel on the centre of ball with arms stretched out and parallel to the floor. Keeping your core muscles contracted hold position for 30 seconds. Repeat 5 times. Disposal Please ensure that at the END OF THE LIFE of this product the Unit is disposed of in the correct manner in accordance with local authority requirements. Customer Care User Guide BT-FITCB If you have any questions or if you experience any difficulties please call our Careline on: 01242 702360 or email us at: email@example.com To register your two year guarantee online visit: www.bodi-tek.co.uk/warranty Precautions • Please read all instructions fully and retain them for future reference. • Lock castors firmly before performing stretches or doing exercises using the Back Posture Chair™ for the first time. • Not all exercise is suitable for everyone. If you are concerned about possible risk of injury, consult your doctor before using this product. • We do not recommend the Back Posture Chair™ for people who are pregnant, have a pacemaker, suffer from high or low blood pressure, epilepsy, heart problems, thrombosis, diabetes, under the influence of alcohol, those taking pain-relieving medication or recovering from recent surgery. Push-up Begin with hands grasping the side of the ball. Arms straight, align chest over the centre of the ball with legs extended backward. Bend elbows and lower body into a push-up. Press back up to a straight arm position and hold with good body alignment. Allow the entire body to tilt and keep the core muscles contracted for stabilization. Each push-up/ tilt equals one repetition. Repeat 10 times. • If at any time during exercise you are experiencing discomfort or pain, stop the exercise immediately and if necessary consult your doctor. • This product is not intended for use by persons with reduced physical, sensory or mental capabilities, or lack of experience and knowledge, unless they have been given supervision or instruction concerning use of the product by a person responsible for their safety. • Keep unsupervised children away from equipment. • Perform stretches and exercises in a slow and controlled manner. Stop an d rest if you feel dizzy or short of breath. Injuries may result from incorrect or excessive training. • Choose a generously sized area that is clear of furniture and other obstructions before performing stretches or exercises. Bodi-Tek, Bodi-Tek Technology for Life, Dezac and Back Posture Chair are trademarks of The Dezac Group Ltd 2011 ©The Dezac Group Ltd 2011 Manufactured by The Dezac Group Ltd. Dezac House, Montpellier St., Cheltenham, GL50 1SS, UK www.bodi-tek.co.uk 1-IN-FITCB-UK/1.1 • Use the Back Posture Chair™ only on flat, level surfaces. • Do not use ball if deep scratches or gouges exist. • Use product only as intended. • CAUTION: Weight on this product should not exceed 300lbs/136.1kgs. • The Back Posture Chair™ is intended for domestic use only. Using your Back Posture Chair Set-up Additional Exercises Push down locking levers on castors to lock chair base into position during exercises. ™ 2 1 Side Stretch Forward Stretch While the Back Posture Chair™ is principally designed for sitting on whereby with regular use improving posture, it can also be used for various core stability and muscle toning exercises. Starting in the correct posture position, sit upright with legs extended forward on your heels, hip-width apart. Keep neck and shoulders relaxed, and your spine long and supple. Do not lock knees. Bend forward from the waist lowering your upper body to your thighs or as far as it is comfortable. Reach hands to the floor alongside feet. Flex feet with toes pointing up. Hold for 10 breaths. Release and repeat 2-3 times. Starting the correct posture position, raise arms overhead and shoulderwidth apart. Keep elbows, head and shoulders relaxed. Lean head and upper body to the left, arms reaching as tall as you can. Keep chest lifted and breathe evenly. Hold for 5 long breaths. Repeat 2-3 times and then repeat on the right side. 3 4 1 x 4 Castors (2 locking) 3 Ball 2 Pump 4 Chair Base 1 Remove the Back Posture Chair™ and ball from box. It is normal for the ball to have slight creases or fold marks when first inflated. Maintaining correct posture is important to health and physical wellbeing. It helps reduce stress and fatigue, and also prevent injury from physical exercise and motion. Always apply the wheel locking levers when initially using the Back Posture Chair™. Sit upright, back straight, feet flat on floor with knees parallel to hips. Your shoulders should be vertically in line with your hips and your ears in line with your shoulders. If necessary deflate/inflate ball to achieve desired height. If you need more height to obtain a correct sitting posture you can use risers (available from www.bodi-tek.co.uk) to add additional height. The Back Posture Chair™ is an ideal chair for use around the home. A correct posture puts far less strain on the neck, shoulders and back. The ‘forced’ and ‘slouched’ postures require more muscular effort than sitting with correct posture. Used regularly, the Back Posture Chair™ can: • Help prevent backache and muscular pain. 2 Allow the ball to reach room temperature before inflating. 3 Screw inflator tip onto tip of pump. Insert inflator tip into hole in ball. Inflate the ball until very firm. Initially the ball may seem too small for the chair. 24-48 hours after initial inflation, the ball will ‘relax’ and you will be able to top off with air to full size. This is normal. Twist Hip Stretches Starting in the correct posture position, raise arms to shoulder height, bend elbows and stack hands infront of your chest. Keep neck and shoulders loose. Rotate upper body keeping your abdominal core straight. Relax shoulders and hold for 10 slow breaths. Release and repeat 2-3 times. Starting in the correct posture position, lift right leg across left knee with your ankle resting on the left knee. Neck and shoulders relaxed and inhale. On exhale bend forward from the waist lowering your upper body to your thigh, and your hands to the floor. Relax arms and shoulders. Hold for 5 long breaths. Release and repeat 2-3 times. 4 Remove inflator tip from ball and immediately insert plug into ball. Your ball is now ready to use. Slight deflation may occur over time. Inflate when necessary. 5 Push the castors onto the chair base, until they firmly click into position. Important Push down locking lever on castors to lock chair base into position during exercises. Total surface area of Back Posture Chair™ once complete is 0.5m2. Allow 2m2 area around the Back Posture Chair™ so that you can exercise safely. • Keep bones and joints in the correct alignment so that back muscles are used properly. • Help decrease the abnormal wearing of joint surfaces. • Decrease the stress on the ligaments holding the joints of the spine together. • Prevents the spine from becoming fixed in abnormal positions. • Prevent fatigue because muscles are being used more efficiently, allowing the body to use less energy. • Contribute to a good appearance as good posture makes you stand and look taller. The Back Posture Chair™ not only encourages a good sitting posture it also encourages the engagement of your core stability muscles even when making slight movements in the chair. Accessories Core stability describes the ability to control the position and movement of the central portion of the body. Core stability training targets the muscles deep within the abdomen which connect to the spine, pelvis and shoulders, which assist in the maintenance of good posture and provide the foundation for all arm and leg movements. Good core stability can help prevent injury from bad posture and ultimately improve overall health and wellbeing. 1 2 Risers will add 6cm height to the Back Posture Chair™. To order please call our Bodi-Tek customer careline on: 01242 702360 fax: 01242 702346 or visit: www.bodi-tek.co.uk Forward Bend Extended Side Stretch Starting in the correct posture position, inhale slowly and raise arms above head. Exhale and bend forward from the waist lowering your upper body to your thighs and hands to the floor. Keep neck supple and drop comfortably between knees. Relax shoulders and hold for 10 slow breaths. Release and repeat 2-3 times. Kneel alongside the Back Posture Chair™ with right arm on the ball for support. Extend left leg out sideways. Reach right arm over head and to the other side of the chair. Use right arm to stabilize the body. Keep right leg firm and upright. Hip and knee should be at a 900 angle to the floor. Neck and shoulders relaxed. Hold this stretch for 10 deep breaths. Repeat on the other side.
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