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Instructions & Demonstration
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Exercise One. Day 1 to 10
1. Lay back, quietly breathing out, relax.
2. Breath in, tighten up abdominal muscles, sit up slowly breathing out through the mouth keeping your head on the back of the chair all the time.
3. If your back is sore, begin by going half way down (see below), slowly increasing to 20 repetitions per day, morning and night.
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Exercise Two. Days 11 to 20
1. Warm up by doing a few repetitions of Exercise One.
2. Lay back, quietly breathing out, relax.
3. Breath in, tighten up abdominal muscles, sit up slowly breathing out through the mouth keeping your head on the back of the chair at all the times with your hands on your chest.
4. Begin with a few repetitions, slowly increasing to 20 repetitions per day, morning and night.
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Exercise Three. Days 21 to 30
1. Warm up by doing a few repetitions of Exercises One and Two.
2. Lay right back, quietly breathing out, relax.
3. Breath in, tighten up abdominal muscles, sit up slowly breathing out through the mouth keeping your head on the back of the chair at all the times with your hands touching the top of your head.
4. Begin with a few repetitions, slowly increasing to 20 repetitions per day, morning and night.
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If you have a sore back and can't get the Laybak chair down all the way, use a chair or stool behind you to assist. (See also FAQ)
Those with strong abdominal muscles may not be able to sit up in the Laybak chair. The deeper Psoas muscles need to be engaged. These muscles have four attachments to the Lumbar spine that supports the lower back and helps it move. (See also About and FAQ) |
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We would like to thank: Mihi TeWano. |
Downloads to see the chair working (save to local computer to view)
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