This device is designed to self align the spine using your body weight. It offers two different height levels, beginners can use the base first, and after achieving good flexibility, add height. To achieve the best results, stretch the lower back first and move the device toward the upper back so the entire back is stretched for proper alignment. Only use the back stretcher for 1-2 minutes at first and gradually increase the time once your flexibility increases.
Place the device under the mid to lower back and raise the arms over the head resting them on the firm surface. Breathe through your nose while holding the position 1-2 minutes. Allow your body to become familiar with the device before using the height adjuster. For best results, stretch in the morning before breakfast and evening before going to bed. Warning: Once stretches are completed, gently roll your body to the side to get up slowly.