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MID & LOW BACK Stretching and Strengthening Cat Stretch Extend arms directly out in front of you and sit back on your heels. Hold for 15 seconds, release and move back into a cat-like arching position. Feel an easy stretch in the low back, hips and buttocks. Cradle Rock Lie on your back with knees bent. Bring both knees up to your chest and clasp your hands under your legs. Hold for 20 seconds and release. Rotation Lie on your back with knees bent, feet flat on the floor and arms at the sides of your body. Slowly drop your knees to one side. Hold for 15 seconds. resume start position and repeat on the opposite side. 24
HIP, BUTTOCK &LOWER EXTREMITY You may find muscle discomfort in taut bands of muscles in the posterior hips, buttocks and thigh. These muscles stabilize the body and are essential for activities such as sitting, walking, riding a bike or driving a car. When they are overworked, fatigued or injured, soreness and Overview tightness occur and every movement may produce discomfort. Once these muscles have been released using deep sustained compression, stretching can help to restore flexibility and function. Teres major Latssimus dorsi External abdominal oblique Erector spinae Internal abdominal oblique Piriformis Gluteus maximus Hamstrings 25
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 24 and 25: 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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