Exercises For Flexibility

Exercises For Flexibility With The Unexerciser - Get Your Back Fit, Flexible, & Healthy

Flexibility Exercises For Fun And Fitness

Flexibility exercises and using the Unexerciser. Grasp the handles, with both on feet the footrest. Position your buttocks as in figure 1.

With hands on the handles gently lie back on the Unexerciser. Place feet on the pad as in Figure 2. Pillow may be placed under head for more comfort. The key is to find a comfortable position and slowly work into the flexibility exercises.

Once you are comfortable place both feet on the footrest as in Figure 3. RELAX and breathe in this position for 30 seconds to 1 minute. You can lie up to 5 minutes but go slow at first.

Take both feet off the footrest and let them hang as in Figure 4. You may feel a pulling in the low back area. Do this for 30 seconds and place feet back on the footrest. Great flexibility exercises. Eventually you will be able to do this for longer periods of time.

Coming off the Unexerciser is easy as shown in Figure 5. DO NOT come up as if you are doing a sit up, but instead SLIDE OFF and follow the contour of the Unexerciser by pulling yourself forward with the handles.

Slide forward until your buttocks are resting on the footrest as in Figure 6. Rest for a moment and then stand up.

Figure 7 is the FULL EXTENSION. The legs are down and arms are fully extended over the head. This is a great streatch to do once you feel comfortable on the Unexerciser.

Figure 8 is the Face Down Position. Mount the Unexerciser by using footrest and handles to get on the Unexerciser. Lie face down and just RELAX. Rest for 1 to 2 minutes.

Comfort: The key to receiving the flexibility benefits of the Unexerciser is learning how to use it in a comfortable manner. This involves the exercises and use of pillows and proper positioning of your body. Eventually you will be able to use the Unexerciser without this simple prop, but you may need it until your body is accustomed to laying on an arched surface.

Pillows: The use of a pillow underneath the neck or shoulder area, may be used until you can comfortably lie back in the Extension position. Since all the muscles are inter-connected, your neck and shoulder muscles should be free of tension, in order to effectively stretch your bodyand do flexibility exercises. Experiment with different size pillows and find one which "feels right" for you.

Body Positioning for Extension (face up) Flexibility Exercises: When the buttocks are positioned closer to the footrest, you will feel less of a "pull" in the low back. When the buttocks are positioned away from the footrest and closer to the front of the Unexerciser, you will feel more of a "pull" in the low back. Experiment with different flexibility exercises and determine what works for you. Always stay within reach of the handles while lying in the Extension position.]

Footrest: In the Extension position you may need to keep the feet on the footrest in order to reduce the tension or "pull" in the low back area. When the feet are hanging off the footrest, your body is in passive traction, so judge for your self if your feet need to be 'on' or 'off' the footrest.

Amount of Time on Unexerciser: The time of use on the Unexerciser will vary from person to person. Some lie on it for 2 to 3 minutes, some lie on it for 20 minutes. To determine your time limit, start with 1 to 2 minutes and see how your body feels. Build from short periods to longer ones. Eventually you will know your time limit by listening to your body. It is important to respect the limitations of "your body" in order to benefit fully from the flexibility exercises.

Enjoy your flexibility exercises with The Unexerciser!