Mounting Position:

- Straddle the BackSystem3 seat in a standing position facing the the handlebar and place a safety strap on each wrist. Sit down on the seat and place both feet on the platforms/foot pedals with the heel firmly against the rear lip of the foot platform. Knees and shins will be resting on the rollers.

General Rules:

Always wear the safety straps on your wrist. Your BackSystem3 has separate straps on each side. Place each strap on the corresponding wrist.

If you have pain radiating down your leg below your knee and you know the pain is not caused by a tight piriformis, you should not use the BackSystem 3 without approval of your doctor, physical therapist or your trainer.

- Always keep your arms and elbows locked straight. This takes the back out of the movement and forces you to use posterior pelvic tilt and gluteus as you rotate back and up. Push back using your lower abs and come up squeezing your buttocks at the rectum. If you have pain on one side, stretch the pain-free side where the pain is located.

If you have radiating pain down your leg, do stretches #4, 5, and #6 first and then go back to stretch #3 and #1. On stretch #1, keep your hands palm down on the upper bar only until you are pain free. Do stretches on page titled Low Back if you have Back Pain Now.

- Do 5 - 7 reps normally and 10 - 12 if you are very tight, holding each rep for the two to five count.

- Do not hold a stretch for 30 seconds or longer on the BackSystem3. You will be sore if you do. Always rotate back to comfort level and not into pain. Do not bounce or rotate quickly.

- A physical therapist, athletic trainer or doctor may have you hold a stretch for thirty seconds if you have an acute spasm.

- You should do just the core program for lower and upper body initially unless your physical therapist, athletic trainer or doctor recommends additional stretches and/or exercises.