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MID & LOW BACK Stretching and Strengthening Knee Pull Lie on your back with knees bent, feet flat on the floor, and arms relaxed at your sides. Bring one knee up to your chest, and hold for 20 seconds. Release the knee slowly, extending the leg. Resume the starting position and repeat with the opposite knee. Tighten the abdominal muscles to raise leg. Towel Pull If you find it difficult to maintain the Knee Pull posture on your own, wrap a towel behind one knee, hold the ends of the towel in each hand and slowly raise the knee towards the chest. Feel a gentle stretch. Crossed Knee Pull Intensify the knee pull stretch by placing the heel across the opposite knee. Slowly bring the left foot toward your chest. Hold for 20 seconds and repeat with the opposite leg. Feel the stretch in your low back, hips and buttocks. 22
MID & LOW BACK Stretching and Strengthening Modified Push Up Lie face down with your elbows bent as if beginning a standard push up. Slowly push your body off the floor.Your waist, hips and legs remain touching the floor although this maybe difficult for some. Hold for 10 seconds and release. Feel a gentle stretch in your abdomen. Alternate Leg and Arm Lifts Lie face down on the floor. Extend your arms above your head. Lift one arm and the opposite leg. Hold for 10 seconds and release. Repeat using the opposite arm and leg. Always follow this exercise with corresponding stretches of your low back, hips and buttocks. Bridging Lie on your back with knees bent and arms at the sides of your body. Elevate your hips and buttocks slightly, keeping the small of the back touching the floor. Hold for 15 seconds and slowly release. Deliberately tighten your stomach muscles, and slowly elevate your hips. 23
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 22 and 23: MID & LOW BACK Backnobber Technique
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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