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Hello!
Thanks for choosing the Liebscher & Bracht Back Hero as your go-to tool for back pain relief.
Everything you need to know about how to use your new stretching tool is right here. Watch our video and check out the instructions below.
Your Back Hero is a set of 5 stackable discs. The Back Hero includes:
3 bases:
- 1x 115mm (45 inches)
- 1x 67.7mm (2.7 inches)
- 1x 30mm (1 inch)
2 attachments for height adjustment:
- 360° attachment so you can stretch in all directions.
- 2D attachment, which is grooved to protect your spine.
Stretching regularly with the Back Hero relieves upper and lower back pain and corrects posture easily and effectively. All you have to do is stack an attachment onto a base, lie on your Back Hero, and let gravity do the rest.
Let’s take a look at how to choose the right base/attachment combination.
Because your Back Hero is stackable, you can mix and match bases and attachments until you find the stretch that’s just right for you. Increase the intensity of your stretch by adding attachments or decrease the intensity by removing attachments. For maximum pain relief or posture correction, the Back Hero base/attachment combination you choose should provide an intense, challenging stretch.
However, you shouldn’t hurt yourself. If you are new to stretching or resuming exercise after a long break, you may find that a single attachment provides enough intensity to start with. We recommend that beginners start with the 360° attachment. If you are someone who exercises or stretches regularly, you’ll want to stack your Back Hero nice and high.
It’s important that you are mindful of the intensity of your stretch. To make this easier, we’ve developed the personal pain scale. This is your body’s individual gauge that measures your stretch intensity from 1 to 10. One would feel like pressing your finger against your forehead. You’d feel a little pressure, but that’s it. You’ve gone above a ten if your breathing becomes irregular or you feel yourself tense up. Each time you stretch, stack your Back Hero so that you’re stretching between 8 and 9 on your personal pain scale.
The more you stretch with your Back Hero, the more you’ll want to challenge yourself with a higher stack.
Now that you’ve chosen the right Back Hero base/attachment combination, let’s stretch.
To stretch your upper back:
- Lay on the floor and place the Back Hero under your thoracic spine. The back of your head should rest comfortably on the floor and your chin should be as close to your throat as possible.
Be careful not to hyperextend your neck. If you’ve stacked your Back Hero high and your neck is hyperextended, place a pillow or book under your head.
- Reach your arms straight out to the side, straighten your legs and spread them so that they are slightly wider than shoulder-width apart.
- You’ll feel a stretch in your chest, thoracic spine, sternum, shoulders and arms.
Want to intensify the stretch? Keep your arms on the floor and raise them towards your head.
- Focus on your breathing. Take full, deep breaths in and exhale slowly.
- Stay in this position for 2 to 3 minutes.
- Leave the stretch by sitting up or rolling onto your side.
To stretch your lower back:
- Lie on the floor and place the Back Hero under your sacrum.
Important: do not place Back Hero directly under your lumbar spine. If you suffer from round back, this could have a negative effect.
- Reach your arms straight out to the sides, straighten your legs and spread them so that they are slightly wider than shoulder width apart.
- You’ll feel a stretch in your lower back, pelvic area, and through your thighs.
- Focus on your breathing. Take full, deep breaths in and exhale slowly.
- To increase the intensity of the stretch, bring your ankles together, bend your legs at a 90° angle, and let your knees fall to the sides.
- Remain in this position for 2 to 3 minutes.
- To leave the stretch, raise your buttocks, move your Back Hero out from under you and slowly stand up.
Incorporate Back Hero stretches into your daily routine. You’ll feel the difference and your spine will thank you.
Your Liebscher & Bracht team wishes you happy stretching.
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Questions? We’ve Got Answers.
How often and how long should I stretch with the Back Hero?
We recommend stretching with Back Hero for 2 to 3 minutes a day, 6 days a week. If you are using Back Hero to correct your posture, you can stretch as often and for as long as you like.
Where can I use the Back Hero?
Use your Back Hero anywhere that you can comfortably lie down. Stretch at home, in the office, or at the gym. The Back Hero helps you get even more out of your yoga and Pilates classes, whether you’re a beginner or advanced.
We’ve also got easy-to-follow Back Hero stretching videos and articles for you:
Do you suffer from thoracic back pain? Add these simple and effective exercises to your daily routine to help lengthen your shortened muscles in your back and reduce overall tension and stress.
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Do you want to learn more about back pain in general? Become an expert and discover the true causes of back pain, how to deal with it, and how you can prevent it in the first place!
To the article
Thoracic spine pain can substantially affect your everyday wellbeing and movement. Find relief with this routine and relieve your upper body! Watch the video now to learn more.
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