The Back Revolution System® Instructions
The 3 easy steps to better back health.
The scientific consensus is that you should never stretch a cold muscle and that maximum decompression of the spine is achieved in approximately 70 seconds. The following 3 steps takes about 5 minutes to complete, but will make a world of difference. As with any fitness program, people should consult with their medical advisor before beginning inversion therapy. In general, contra indications for inversion are for health problems related to eye pressure, heart or circulatory problems, spinal injury, or bone weaknesses or fractures.
1. Roll gently across your muscles using the Back Revolution Warm up stick.
2. Do the Kellogg stretch 6 times. (See Kellogg stretch at bottom of page.)
3. Decompressing your spine using the Back Revolution.
How to Use the Back Revolution
All new models include the Platform and lower extentions handles.
Please note the instructional pictures below show an old model without the Platform & lower extension handles.
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| 1. Step in front of the two rollers so that they are resting against the back of your legs. | 2. Lean forward and grasp the upper set of hand grips. Curl your legs around the rollers. | 3. Invert by using the bottom hand grips. Body weight is supported by your upper thighs. | 4. Using bottom hand grips with upper hand grips to slowly reverse back to upright position. |
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| Assume the inverted position and hang fully relaxed for 1 to 3 minutes to decompress, realign spinal column and relieve pressure on discs, nerve roots and joints. | Assume the inverted hanging position. Alternately turn slowly to each side and hold to loosen and relax the muscles of the back, neck, and shoulders. | ||
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Back Extension
Slowly arch upward |
Abdominal Rotation
Slowly turn to each side |
Abdominal Curl
Slowly curl upward |
Oblique Curl
Slowly curl to each side. |
The Kellogg Stretch
Do the Kellogg stretch below after warming up your muscles using the Back Revolution Stick® and before inverting with the Back Revolution®.
While standing on the platform of the Back Revolution, reach over and grab the upper handle bars with your abdomen pressing against the main pad and shoulders and head pointing downward. Breath out, lower your shoulders and head downward by relaxing your elbows outward. You will feel a stretch in your lower back, hamstrings and calves. Do 6 repetitions. "Deep Breathing" is very important.
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Disclaimer: As with any fitness program, people should consult with their medical advisor before beginning inversion therapy. In general, contra indications for inversion are for health problems related to eye pressure, heart or circulatory problems, spinal injury, or bone weaknesses or fractures.