Bedienungsanleitung Homedics YMM-1500-EU (Seite 5 von 76) (Alle Sprachen)

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3. Press the q button on the remote control.

4. Choose your intensity level

LOW = 1 LED lit

MED = 2 LEDs lit

HIGH = 3 LEDs lit

We rec ommend starting on LOW as you can always increase the

intensity during the program if you want a deeper treatment.

5. Select a program.

Program Duration* Description & Benets

Twist 6 to 9 mins A shorter program incorporating

twists to decrease tension in

shoulders and hips. Also great for

releasing tension in the lower back.

Flow 9 to 15 mins A progressive ow of stretches to

gently mobilise the whole length

of the spine leaving you feeling

refreshed and more supple

Energize 9 to 12 mins An uplifting program to help boost

energy

Stretch 10 to 15 mins An ‘all-round’ treatment providing

a great antidote after long periods

of sitting

*Note: duration varies according to the chosen intensity setting

6. Relax

As the treatment program starts, close your eyes, relax all your muscles and

focus on your breath. Allow the weight of the body to sink deeply into the

mat and enjoy.

Tips to get the best from STRETCH

1. Relax and let the mat do the work

Try to mindfully scan each part of your body during the treatment, and

wherever you sense tension, consciously release that tension by allowing

your body to become heavier and softer. The motion created by STRETCH

will move your body without you needing to exert any eort. In fact, the

more you relax, the greater the benets will be.

2. Enhancing the twist action

For programs that include a twisting

movement, the benets can be further

enhanced by adding a gentle turn of the head

as described below:

During a shoulder twist, try turning your

head slowly in the direction of the twist.

Allow the head to be heavy and the ear

to sink down towards the mat. Move the

head gently back to centre as the shoulder

comes back down, before repeating on the

other side.

During a hip twist, keep the upper body

relaxed and both shoulders heavy. Allow the

hip to be lifted without resistance. As the

right hip lifts, try turning the head to the

left side and vice versa. Always move gently

and return to a neutral position in between

movements. If there is any discomfort in the

neck, make the movements smaller or try

using a pillow either side to rest the head on

as you turn.

3. Using your breath

If you feel tension or slight discomfort during the treatment program, try

to visualise directing your breath to the area of tension. Breathe slowly

and deeply, in and out through the nose. If it feels okay, you can also try

extending the outbreath making it up to 50% longer than the in-breath.

To get into this rhythm try counting to 4 on the in-breath and 6 on the out-

breath. Sink deeper into the mat as you exhale.

4. Try varying your position on the mat

STRETCH has been cleverly designed to work for people of all dierent

shapes and sizes. You can subtly change the feel of your treatments by

moving slightly closer to either the top or bottom of the mat as you lie

down. The eect will be dierent for everyone, dependant on your height

and proportions, so give it a try and nd your favourite position.

5. Get in the habit of regular treatments

Treatments can be repeated as often as feels good for you, but as with

anything new, always start gently and build up your regime as your body

becomes accustomed. We recommend starting with a gentle ‘stretch’

treatment on level 1 and waiting at least 48 hours before the next

treatment. Then slowly build up to daily or twice daily treatments, as

desired.

Detachable pillow

Shoulder twist

Hip twist

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