What's the best way to use it for a beginner? I want to use it both for my lower and upper back but am being careful now. I had a back injury a few months ago. Please advise! It's only too bad, it doesn't come with any instructions.. What's the best way to use it for a beginner? I want to use it both for my lower and upper back but am being careful now. I had a back injury a few months ago. Please advise! It's only too... » Read More What's the best way to use it for a beginner? I want to use it both for my lower and upper back but am being careful now. I had a back injury a few months ago. Please advise! It's only too bad, it doesn't come with any instructions.. « Show Less
819151
If you can, have some one with you to help spot you and move you. Place the foam roller under your body and slowly move over it. You could even start in a seated position with the roller under your bum and thighs to get used to the sensation. Go slow and listen to your body!
1972266
You should not foam roll your lower back, or you should be careful when foam rolling your back. This article explains why a lot better then I can http://blog.nasm.org/cex/foam-roll-low-back/
1972267
I also have a serious back injury. I use my roller on my side when my back is too tender. Then I roll my upper thighs to relax before rolling my back. I have to be very gentle on my back and just gently roll back and forth, without resting my whole weight onto the roller. After using the roller for 6 months, I have much less pain.The more you use the roller, the more you will be able to get rid of pain. I hope by detailing my use, you will have ideas on how to use this for yourself! :)
1972268
I simply go on the floor with it under my lower back and using my feet (knees bent)just gently roll onto it using my legs and abdominals to control speed. Once I get up to my shoulders, I go the other way back down to my lower back. Think of it as a reverse rolling pin. You can control how hard or gentle you roll by how much you "lean" onto it. If it hurts, back off. I wouldn't use it on a hardwood floor as it would probably slide. If you really are in doubt and are being cautious, see a doctor who may say that this is the worst for you, I don't want to give the advice and have you hurt yourself more. I simply go on the floor with it under my lower back and using my feet (knees bent)just gently roll onto it using my legs and abdominals to control speed. Once I get up to my shoulders, I go the other way back down to my lower back. Think of it as a reverse rolling pin. You can control how hard or gentle you roll by how much you "lean" onto it. If it hurts, back off. I wouldn't use it on a hardwood floor as it would probably slide. If you really are in doubt and are being cautious, see a doctor who may say that this is the worst for you, I don't want to give the advice and have... » Read More I simply go on the floor with it under my lower back and using my feet (knees bent)just gently roll onto it using my legs and abdominals to control speed. Once I get up to my shoulders, I go the other way back down to my lower back. Think of it as a reverse rolling pin. You can control how hard or gentle you roll by how much you "lean" onto it. If it hurts, back off. I wouldn't use it on a hardwood floor as it would probably slide. If you really are in doubt and are being cautious, see a doctor who may say that this is the worst for you, I don't want to give the advice and have you hurt yourself more. « Show Less
1972269
There are a million videos on line that provide easy tutorials for how to use a roller for every body part. Just watch the videos on youtube.com while on the floor with the roller. Also, note, never roll directly on your lower back as this can hurt the spine. There are many many other ways to work your lower back without actually pressing your lower back to a roller. Enjoy... you will get the hang of it.
1083821
As a beginner start with the lowest weight...otherwise it can be very difficult on your back. Lowest weight and just a few reps the first several days to see how it will effect you....then slowly up your workout. You can always move up to the next weight once you've mastered this one. Have fun!!
2128170
Hi, After a hip injury, my goal is to keep my legs and hips flexible. I enjoy using it, & I believe it is helping to do that. I haven't used it for my arms but that's another option, and can't really speak about 'toning'. I believe variety of activities that work all the various muscles is what we all want. I personally think it was well worth purchasing - as it's very well made, easy to use and doesn't take up much space.
1060460
I have been using it to roll both my legs and my back -- in particular, my lower back. This is very good for muscle-related lower back pain. If your pain is more structural, I would be very careful. But when I lie on it and roll back and forth, it both cracks my back (much like a chiropractor), which feels good, and it works the lower back muscles in a very similar way to a massage. I have found it very helpful in relieving my lower back muscle soreness which comes from sitting too much and then working out hard. Good luck!
2135470
Not for a beginner if you do not go at your own pace. It is hard on your knees but using a larger workout pad helps. I am 60 years old, was not very active for two years with my shoulder (operated on twice in 2012), so I was way out of shape at the start of T25. I just went at my own pace at first and did not try to keep up with the people in the workouts. I am kicking butt now, for me. My shoulder is coming around. The main thing is to know your own body and not over do it. I love being done in 25 minutes!
1892677
Me too, a spinal injury to L4 and L5 years ago and I find this VERY comfortable.I am also recouping from a stroke and find getting on and off this bike a bit of a challenge, but I can do it.This seems like a great bike after less than a week's use. I love it.
1194144
This is used in physical therapy. You can use either side. It is use to engage your core muscles which lightens the load on your back and also forces you to sit up straight. You can also put it behind the small of your back when that gets uncomfortable. Also if you sit on the flat side and move in small circles with your feet flat on the ground, it lightly stretches muscles around your spine and works your core. Think of it kind of like a mini exercise ball Mrs. Catherine latimore. I've had back surgery and there is no way I could sit for longer than twenty minutes or so without it
1644393
You really do need some one there---How frail is Mom?. I'm not joking. My husband and I went through numerous Maxi rub's. Not because they are bad---but it's the greatest and best gift I ever gave my construction worker husband. We used to do each others backs every night for 1/2 an hour each and it really did the greatest number on our backs. He's passed now and I really realize what a great deal of help that massager was doing for both of us. I miss him---and our 1/2 therapy with that maxi. It would be awkward if it was for your Mom to do on her own. If she had a lower back problem she might be able to "prop" it in a chair and lean against it. If she's elderly it might be a problem. I'm 64 and I bought myself a "Shiatsue" massager (sp). If your Mom has siatica (sp) that might be a problem too. Some women who have Calcium deficiancy in their bones might find this uncomfortable. There are cheap models under a 100.00 out there but they aren't much good---the one that's about 125.00 or so is great---My boss borrowed it and 4 friends---I had to threaten one of those to give it back. They are like a matte that you sit on with a back. The good ones have metal or hard plastic balls in the back part that go up and down---mine can go side to side along the spine---you can also use the remote to hit the button to make it stay in one spot. I love mine---If any of this is too much sometimes a plain old heating pad works Let me know if you need more help-I've had back problems my whole life with a handicap child
1567193
I didn't receive instructions either, but have used foam rollers in the past so that was not a concern for me. Use the roller on your pain points.
2004454
My 21 year old son does have mild back troubles, but this didn't seem to affect it one way or another. However, most medical professionals will tell you to strengthen your stomach muscles to help your back, so in theory, it would work....BUT....as a person who has had three back surgeries, I would think this type of exercise machine a bit too extreme for someone who has serious back troubles. If your back troubles stem from muscle strain, it may help...but if you have a bulging disk, sciatica or spinal stenosis, I would try something less strenuous.
727920
Patricia, Sad to day we did not use this at all. The seniors in our group preferred to do the shallow end exercises. I think that we tried it once and only once. Good luck finding a good program. I had ordered 5 and we only use one of them. Cheryl
1505520
It's more than possible that could happen because you aren't use to it. I suggest moving it up or down a little. If that doesn't work then I suggest talking to your doctor about using it for your back.
266090
My wife and I use this machine a couple of times a week. You are only suppose use it at 20 or 30 degrees (that's all you need if you have a bad back). And not for more than 10 or 15 minutes at a time. When you start, start at about 15 or 20 degrees.
267328
You should probably ask your physical therapist. I broke my wrist, the therapist introduced it at our last session. I like the way it engages the whole arm plus the core. You also need to work at least hard enough to get it to shimmy so can't cheat.
1862508
I experienced the same thing the first couple of times. Once the table is setup properly for my height, all I have to do is move my arms from my upper body to below my waist. You still need to bend down to unlatch the ankle locks, but your back will feel better after inverting a couple of time and the pressure comes off the nerve. I've had the 4--5 disc removed 20 years ago and experienced nervre pain occassionally, but this has help to eliminate that in two to three inversions.
1693504
In relation to the first comment, I thought the directions recommended to only use it when inflated. I just love this pad, you can inflate to whatever size you want .I highly recommend it, fits great in lower back or for shoulder pain.I was just using it today for a muscle spasm. Worked very well indeed. the purpose
2040579
I do use this on my entire back. I start with smaller end under my lower back, stretch with my arms out then all the way over my head (cracking noises here), then I continue to scoot up, repeating the stretching slowly, until my shoulders are completely off the top/largest part of board (which completely stretches my lower back out, more than the upper But I still feel a good stretch in my upper back/shoulder blades). Then I do other stretches off the board to complete the process. It has helped my back immensely.