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MID & LOW BACK Backnobber Techniques Capitis Muscles Erector Spinae Quadratus Lumborum Levator Scapulae Soreness in the Erector Spinae muscles often refers discomfort to distant areas throughout the back and abdomen. Pay particular attention to your breathing while treating the Quadratus Lumborum. Remember to breathe deeply and exhale completely. Quadratus Lumborum Soreness in the Gluteal muscles may also cause tenderness in the Quadratus Lumborum (lower back). 20
MID & LOW BACK Stretching and Strengthening Ab Extension Place both hands in the small of the back. Keep your head facing forward with knees slightly bent. Gently extend your upper body backwards. Hold for 15 seconds. Ab Extension (alternative) Elevate one foot on a firm surface, no higher than 8”. Hold for 15 seconds. Seated Rotation Stretch Sit on a firm surface with your legs straight in front of you. Bend your left leg at the knee and place foot on the floor, against the outside of your right knee. Place your right elbow against the outside of your left knee, and slowly rotate your body towards the left. Hold for 15 seconds and repeat on the opposite side. 21
Page 2 and 3: The Pressure Positive Company © 20
Page 4 and 5: TABLE OF CONTENTS What is a Trigger
Page 6 and 7: WHY SELF CARE? You are the key to f
Page 8 and 9: GENERAL USE GUIDELINES The general
Page 10 and 11: BACKNOBBER TECHNIQUE TIPS The Backn
Page 12 and 13: NECK & SHOULDER Backnobber Techniqu
Page 14 and 15: SHOULDER & UPPER BACK Muscle sorene
Page 16 and 17: SHOULDER & UPPER BACK Backnobber Te
Page 18 and 19: SHOULDER & UPPER BACK Stretching an
Page 20 and 21: MID & LOW BACK Muscle soreness can
Page 24 and 25: MID & LOW BACK Stretching and Stren
Page 26 and 27: MID & LOW BACK Stretching and Stren
Page 28 and 29: HIP, BUTTOCK &LOWER EXTREMITY Backn
Page 30 and 31: HIP, BUTTOCK &LOWER EXTREMITY Stret
Page 32 and 33: HIP, BUTTOCK &LOWER EXTREMITY Stret
Page 34 and 35: AWORD FROM OUR SATISFIED CUSTOMERS
Page 36 and 37: ABOUT OUR PRODUCTS In 1979, when we
Page 38 and 39: ABOUT OUR PRODUCTS The Knobble ® &

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