restraining pads (foot-rolls). Secure your feet with the foot restraint, moving along its ratchet until your feet are
held, comfortably and securely between the pads (foot-rolls).
6. Now, lean back onto the back rest and take hold of the handles/hand grips and press down the “push-buttons” with
your thumbs. Thus releasing the thumb locks and then push back to the horizontal position where the back rest will
lock in place once you have released the “push-button.
Before exercising, you should stretch by pushing against the handles/hand grips. Throughout the session,
remember to relax and breath deeply and allow Mastercare Back-A-Traction to work, stretching the tension
from your muscles, tendons and ligaments, the common causes of back pain.
7. After stretching, press and release the “push-buttons” and incline/rotate further backwards to the first catch at 15
degrees, the position you should use for your first few weeks with Mastercare Back-A-Traction. (15 degree is
sufficient and the degree we recommend to stay in – never need to go further – thanks to its moving back rest).
Repeat the stretching procedure by pushing, as before, against the handles.
Now, raise your hands slowly over your head and prepare to exercise. First begin with a few repetitions doing
dorsiflexion with your feet (bending your feet towards you - so the toes are brought closer to the shin) under/in
the restraint pads (foot-rolls).
8. Next, alternate bending your knees in a slow and easy walking motion. Each exercise should be repeated a few
times for best effect. If difficult; bend both knees at the same time and then down with one knee at a time.
Remember to relax and breathe deeply between each exercise.
9. The exercise involves arching and lifting your buttocks off of the back rest.
(Tighten your buttock, if possible; lift (arch) the buttock off the back rest – up and down).
10. Next, push your neck flat to the back rest while lifting/arching your shoulders upward.
11. After a few repetitions, place one hand on your stomach and then reach over your head with the other, as if trying
to pick apples just out of reach.
Now, repeat the process, this time holding your arm out to your side. You should alternate your palms up and down
from time to time during this exercise. Finally, repeat the exercise holding your hand near your waist.
From this finishing position, move right into the next exercise, moving your arm in circles as if swimming the
backstroke. Repeat these hand and arm exercises with your other arm. End with your back flat to the backrest and both
hands together on your stomach. (You can do both arms at the same time, if you wish)
12. The next exercise involves a three part move. Raise both hands over your head and then twist your torso and hips
to the right, raising the right knee at the same time. Return to the flat back, flat knee position and twist to the left
side. Return to the flat position and repeat the move a few times. End the exercise by bringing your hands back to
rest on your stomach.
13. The final exercise involves quarter sit-ups. Lift your head with the chin towards your chest, leaving the rest of
your back flat to the backrest. Proceed only as you feel comfortable to do so.
If difficult; start only by nodding or pulling your chin in towards your neck down without lifting the head.
End by returning flat to the backrest and raising your arms over your head for a last reaching stretch.
14. Begin the dismount by taking hold of the handles/hand grips, push down the “push-buttons” to release the safety
catch locks, and returning to the horizontal position. Relax for at least 60 seconds and move your knees in a
walking mode for a few repetitions as before. Once again; push down the “push-buttons” to release the safety
catch locks and return to the 15 degree upright position. Pause again for a moment.
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