HoMedics YMM-1500-EU Instruction Manual page 5

3. Press the q button on the remote control.
4. Choose your intensity level
LOW = 1 LED lit
w
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
Twist
Flow
Energize
Stretch
*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 effort. In fact, the
more you relax, the greater the benefits will be.
2. Enhancing the twist action
For programs that include a twisting
movement, the benefits 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.
Duration* Description & Benefits
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.
9 to 15 mins A progressive flow of stretches to
gently mobilise the whole length
of the spine leaving you feeling
refreshed and more supple
9 to 12 mins An uplifting program to help boost
energy
10 to 15 mins An 'all-round' treatment providing
a great antidote after long periods
of sitting
Shoulder twist
Hip twist
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 different
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 effect will be different for everyone, dependant on your height
and proportions, so give it a try and find 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.
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