Torso Tightener - Exercises

ASSEMBLY INSTRUCTIONS
Place the Torso Tightener Wheel on the floor and elongate the tubing behind. Place the knee pad on the floor behind the tubing so that a downward angle is seen. Lift the knee pad and push the tubing into the provided openings underneath. Make sure the tubing is of equal distance on both sides.

SPECIAL NOTE
To insure that the forward roll out movement does not become excessive, the exerciser may roll out toward a wall which will serve as a blocking device. Start by placing the wheel 12 inches from the wall and progressively move back as perfect form has been mastered.

Note that the hips have remained piked and have not moved forward with the arms. The hips should move forward and slightly toward the floor as seen in the proper form photo. This position will severely limit the amount of tension placed upon the abdominals.

Note that the low back has an exaggerated curvature and the hips have dropped below the shoulders. The abdomen is protruded which places harmful stress upon the lower spine. The neck is extended back and the shoulders are shrugged which places harmful stress upon the cervical spine.

Note that the lower back maintains its natural curvature, waistline appears narrower, and the lower abdomen is drawn in. The shoulders and hips should form a straight line. The arms remain straight and the upper spine should remain rigid without rounding. The eyes focus on the floor and chin points down which keeps the neck in neutral alignment.

Remove pins, roll handles forward and loop tubing enough so that the hands start directly under shoulders. Place pins in holes at 12 o’clock position. Greater tension creates a mechanical advantage over gravity, decreases weight of trunk, thus making it easier to stabilize the spine and pelvis which decreases the chance of injury. Expect increased tension to be place upon the shoulders and triceps.

Remove pins, roll handles forward and loop tubing enough so that hands start slightly in front of shoulders. Place pins in holes at 12 o’clock position.

Remove pins and allow tubing to be at full length.

Assume a kneeling position, place toes on floor, grasp handles and straighten arms with grips parallel to floor.
Lift ribcage, expand chest, align hips with shoulders, and push hips back slightly as seen. The lower back should assume its natural curvature.
Focus eyes straight down at floor. Inhale, filling lungs with air, exhale gently and pull the lower abdomen in and narrow waistline. There should be no change in hip position or low back curvature. This drawn in abdominal position must be held throughout the roll out and back movement.

Hold breath and push forward with hands while simultaneously moving hips forward and slightly down. Roll out only as far as the lower back can maintain its natural curvature.
There should be no increased arching of the lower back, pushing out of the abdominal wall, or any low back discomfort/pain. Decrease the amount of forward motion if any of these signs occur.
Hold 2-3 seconds, roll back to the starting position, and exhale as the hips move over the ankles. Repeat the above breathing cues and perform the desired amount of repetitions with proper form.

Assume a kneeling position, place toes on floor, grasp handles and straighten arms with grips parallel to floor.
Lift ribcage, expand chest, align hips with shoulders, and push hips back slightly as seen. The lower back should assume its natural curvature.
Focus eyes straight down at floor. Inhale through nose filling belly with air, exhale gently and pull the lower abdomen in and narrow waistline. There should be no change in hip position or low back curvature. This drawn in abdominal position must be held throughout the roll out and back movement.

Push forward with hands at a slight angle between 12 o‘clock and 2 o‘clock while simultaneously moving hips forward and slightly down. Pay close attention to keeping the pelvis level without tipping toward the floor on the roll out side.
Hold 2-3 seconds and roll back to the starting position. Repeat in an alternating right/left pattern for the desired number of repetitions.
Follow the same breathing and technical cues as previously mentioned.

Push forward with hands at a slight oblique angle between 1 o‘clock and 12 o‘clock while simultaneously moving hips forward and slightly down. Pay close attention to keeping the pelvis level without tipping toward the floor on the roll out side.
Hold 2-3 seconds and roll back to the starting position. Repeat in an alternating right/left pattern for the desired number of repetitions.
Follow the same breathing and technical cues as previously mentioned.