BASICS - MANUAL · • Troubleshooting guide • Intensity and amplitude of oscillations • Combination with other devices Anatomy ... To date, the FLEXI BAR ...

BASICS - MANUAL

Table of Contents

FLEXI-BAR® Training • Forallagesandallfitnesslevels!

•Simpleprinciple–amazingresults

• Everythingoscillates

• WhatcausestheoscillationsoftheFLEXI-BAR®inourbody

andwhyisthissoimportant?

• CoreTraining–torsostability

• AGRSealofApproval–QualitymadeinGermany

• WhatdoestheAGRSealofApprovalmean?

Indications and Contraindications

Technique • Riskofinjury

• Warm-up

• SettingtheFLEXI-BAR®inmotion

• Basicstandingposition

• HowtoholdtheFLEXI-BAR®

• Breathingandconcentration

• Troubleshootingguide

• Intensityandamplitudeofoscillations

• Combinationwithotherdevices

Anatomy

Composition of the FLEXI-BAR®

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FLEXI-BAR® TrainingIn1991,U.S.physicaltherapistBruceHymansoninventedaflat,medium-longswingingblade,

which he named the “Bodyblade”. The therapeutic mainspring of his efforts and the resulting

invention were based on the idea of a neuromuscular exercise regimen that would train the

musclesaroundaninjuredshoulderwithoutforcingthejointtogothroughapainfullywiderange

ofmotion.Heachievedthisgoalwiththehand-heldBodyblade.Inthelate‘90’sinGermany,an

“oscillating bar” was developed as an outcropping of Dr. Racev’s research results, which was

limitedmostlytousesinphysicaltherapyandwhichwasnotparticularlyuser-friendly.

For all ages and all fitness levels!AregulartrainingregimenwiththeFLEXI-BAR®guardsagainstbackpain.Whetheritisusedwhile

seated,standing inplace,movingaroundorwhilebalancing, itoffersanexcellentfitnessoption

at any level of fitness or age. Improvement of poor posture, excessively weak core muscles or

sensorimotorskillscanactasmotivationforjustaboutanyone.

Regardless of whether one has back pain or simply wants to guard against it, or whether one

wantstoimproveone’sfitnesslevelfromthestandpointofacompetitiveathleteorfromthatofa

physicalrehabpatient,thesolutionisthesame.TheFLEXI-BAR®makesitpossibletoaddressallthese

differentneedsinoneandthesametrainingsession,withthesameexercises.Anyone’sstrength,

endurance,flexibilityandcoordinationcanbeimprovedwiththisdevice,whichhasanextremely

wide range of training thresholds. The FLEXI-BAR® is the body core stabilizer, especially of the

spine!

Simple principle – amazing resultsTheconceptofanactivelyoscillatingbarissuccessfulbecausethecomplexeffectsithasonthe

human organism are matched by its simplicity of use. The FLEXI-BAR® reacts without error to

external forces: it responds exclusively to the force impulses generated by its user, and due to

itsproperties,evenreturnstheseinpart.TheoscillationsoftheFLEXI-BAR®placehighdemands

on motor skills and cause the engaged musculature to alternately tense up and release. The

betterone’scontroloftheoscillatingmotion,thebetterthetrainingresultswillbe–whichwillbe

noticeable in short order. Every user of the FLEXI-BAR® naturally also experiences the device’s

visual feedback,whichwill immediately tell him/her if it isoscillatingproperlyornot.Thisdirect

feedback,inconjunctionwiththecomfortablefeelingwhenitisproperlyoscillating,arebothvery

importantfactorswhenitcomestofacilitatingproperuseoftheFLEXI-BAR®.Duetoitsproperties

and effects, the oscillating bar presents a “motion challenge” by which the user can directly

monitortheintensityoftheactivity.Thisisamotivatingfactorforthetrainingactivity.

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Everything oscillatesEvenatacellularlevel,allhumanactivitiesarecharacterizedbyamultitudeofdifferentrhythmsand

recurringcyclesofaction.Naturaltherapyformssuchasbioresonancetherapyharnessthis“fact

oflife”toproduceeffectivetreatments.TheoscillationsoftheFLEXI-BAR®,whicharetransmitted

totheentireorganism,mayalsohaveadditionalstabilizingeffectsinthisregard,beyonditsknown

effectsonthebody’smusculature.

What causes the oscillations of the FLEXI-BAR® in our body and why is this so important?The muscle fibers in a live human organism vibrate constantly at different frequencies (muscle

tone).Thesevibrationsinduceoscillationswithawiderangeoffrequenciesinthemusclesinews,

whicharedetectableevenwhenabodyisfullyatrest.Thesemuscularmicro-vibrationswerefirst

discoveredin1943byMr.ROHRACHER,anAustrianneuropath.

Theseoscillationsoccurcontinuously inhumans throughout thedurationof their lives.Theyare

smallerinwomenthaninmen,andarereducedbyaboutonethirdwhilesleeping,andcanincrease

tenfoldwithextremephysicalactivity.

Thegreaterthemusclevibration,thegreaterthemuscledevelopment.

Natureworksinthefollowingmanner:

• musclesvibrateconstantlyatdifferingrates

• atmaximummuscletension,regularoscillationsaredevelopedforafewseconds

• thismaximumperfusionlevelleadstowarmingofthemuscle,whichintensifiesblood

circulation,acceleratesmetabolicactivity,andtransportsoptimalsuppliesofoxygenand

nutrients,resultinginmuscledevelopment.

Hard and stiff bodies oscillate with a higher frequency, in the same manner as a tight guitar string. The hardness of a muscle can be modified by alternately tensing and relaxing it.

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Benefits of FLEXI-BAR® Training:• nomedicineorelectricityinvolvedinthistreatment

• muscle-buildingoscillationsareactivatedwithconsiderablymorefrequencyand

atshorterintervals,therebyactivatinginactive,involuntarymusclesystems

• bloodcirculationisimproved

• metabolismisboosted

• depositsandoldtissuesaredissolvedanddrainedwithothertoxinsthrough

thelymphaticsystem

• accelerateddevelopmentofjointmobility,musclestrength,musclegrowthand

coordination

Core Training – torso stabilityCoretraining,whichistosaythetrainingofthemanydifferentmusclesthatstabilizethespineand

pelvis, is not a new subject. Without core muscles, strength training cannot be achieved, since

onlyastablecentralbasewillallowthetransferofpower fromthebody’sextremities.Whenthe

coreisunstable,thepowerfulmovementsfromthelegscannotbetransferredtotheshouldersor

arms,and insteaddissipate inside thebodycore.Trainingwithoscillatingbars requires that the

oscillating impulse, which affects the core via the arms, is stabilized – resulting in core training

parexcellence!Whenthebarwon’toscillate,thecoreisn’tstable.Reversely,thismeansthatthe

betteroneoscillatesthebar,themorestableone’score.Themostimportantmuscularcomponents

contributingtocorestabilizationduringexercisearethepelvicfloormuscles,abdominalmuscles

and the diaphragm, which form a functional whole. Strong core muscles unburden the back

muscles, particularly in the lumbar area. The pelvic floor and the gluteal muscles stabilize the

internalorgansbysupportingthemfrombelow.

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AGR Seal of Approval – Quality made in GermanyThe current version of the FLEXI-BAR® is the end result of numerous development cycles and

theiraccompanyingproductinnovations.Todate,theFLEXIBAR®istheonlyback-trainingtoolin

Germanywhichhasearnedthedistinctionofcarryingthe“AGRSealofApproval”ofthe“Gesunder

Ruecken e.V.” (Healthy Back Association). The AGR based its decision for the selection of our

productnotonlyonits“madeinGermany”productquality,butalsoonthesupportandinstructional

servicesofferedbythemanufacturerforthisproduct.

What does the AGR Seal of Approval mean?TheAGR isamergerof the“GesunderRuecken --besserLebene.V.”

(“Better living through a healthy back”) forum and the Association of

Germanbackschools(BDR),twoofGermany’sleadinginstitutesforback

educators.TheAGRhastakenonthetaskoftestingproductswhichclaim

to be “back-friendly” from the perspective of the consumer. The AGR Seal of Approval is only

awardedtothoseproductswhich,afterextensivetesting,havebeenproventoeffectivelypromote

backhealth.

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Indications and ContraindicationsFLEXI-BAR® training has a wide range of uses and can be implemented to assist with a large

varietyofcomplaintsanddisordersoftheactiveandpassivemusculoskeletalsystem.

Indications:• disordersofthebackandspine

• muscularimbalances

• osteoporosis

• obesity

• arthritis

• shoulderinjuries

• shoulder&neckpain

• pelvicfloorrehabilitation

• Parkinson’sDisease--HORA®method

• paraplegics/wheelchair-boundpatients

Asageneralrule,anyonewhoisnotsufferingfromacutepaincanparticipate.Patientswithsevere

spinaldisorders,however,shouldnottakepartinaFLEXI-BAR®class.

Contraindications:• acutepaininthejointbeingaddressed

• veryrecentsurgery/freshscar

• inflammatoryprocesses,formsofrheumatism

• highbloodpressure(hypertension)

• acuteepisodesorflare-upsofarthriticjointpain

• perceptivedisorders,deafness,paralysis

• advancedstageofpregnancy(6thmonthandup)

Warning:pregnantwomenshoulddiscontinue trainingwith theFLEXI-BAR® by the start of their

3rd trimester. Because the FLEXI-BAR® strengthens the pelvic floor muscles and transverse

abdominals,itcaninhibitthebaby’sdescentintothepelvis.ToningexerciseswiththeFLEXI-BAR®

shouldbe resumedassoonaspossibleafter thebaby’sbirth.Peoplewhoare ill,suffering from

hypertension,andthosewithacuteinflammations–particularlyinthecoreregion–needtoconsult

with their doctor first. Children under the age of 15 may only train under adult supervision.

Experiencedusersshouldbecautionedthatatstrongamplitudesthetool’sswingingendscould

cause harm or injuries if they are not properly controlled, as they could accidentally hit against

something.

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TechniqueFLEXI-BAR® isnotatime-consumingactivity.Qualityismoreimportantthanquantity.Important

to the exercise are proper movements and control of the body core. The exercise even has

positiveeffectson theunderlyingmotorperformancedemands. If anexercisepositioncanbe

held steady over a period of time, then it can also be done at longer intervals. More than 60

secondsisnotnecessaryinanycase,unlessthemainpurposeoftheactivityistobuildstrength

enduranceperformance.

Risk of injuryWhenusedproperly,theFLEXI-BAR®presentsnoriskofinjury.Shouldpainwithanunclearcause

appearandpersist,discontinueyourtraininguntilyouareabletoidentifyitscauses.Also,please

donotdisregardthecontraindications.

Warm-upNoseparatewarm-up isneededforFLEXI-BAR® training.However,maximumamplitudesshould

notbeusedat theoutsetofa trainingsession.Accompanyingmobilityexerciseswhichaddress

theshouldergirdleandspineaswellaswind-downstretchingexercisesshouldbeincludedinyour

workoutinordertofullyrealizeallofthedevice’smusculoskeletalbenefits.

A high degree of concentration is required to properly set the FLEXI-BAR® in motion. This

concentrationhingesonastablebodyposition.Thebodymustbestablygroundedandabletohold

itspositioninordertocleanlyexecutethenecessarymotionswhilecounterbalancingtheresistance

causedbythebar’soscillations.This tonesthedeepmuscle tissueswhich lie incloseproximity

to the joints and which serve to stabilize the body. On a structural level, in order to resist the

oscillations,thestabilizingmusclesoftheentireshouldergirdleneedtocontract.

1. Holdthebaratitsgripwithoneorbothhands

2. Alwaysstartwithalowfrequency

3. Ensurethatduringtheactivity,bothshoulderbladesarepulleddownwardstowards

yourbuttocks,andthatshoulderandtorsoregionsareheldassteadyaspossible.

4. Ifthebarstops–allowyourselfabreak!

5. Trainingsession–10-15min./2-3timesperweek

6. Becauseexercisingwiththebarcanbedoneindifferentpositions–while

walking,standing,onone’sbackorotherwise–theFLEXI-BAR®offersahighly

diversetrainingprogram.

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Setting the FLEXI-BAR® in motionTheoscillatingmotionsoftheFLEXI-BAR®aregeneratedwithsmall inwardbendingandoutward

flexing movements of the elbow. The flexing movement should be the more intense of the two.

Attheendoftheflexingmotion,theelbowshouldalwayscreateanimaginarylinewiththehand

and shoulder. The oscillations can be maintained with short alternating push-pull impulses. The

morestablythearmisheldinplace,themoreeffectivelyitisabletotransmittheoscillations;and

themorepowerful thepush-pull impulses, the larger theamplitudeandresultant intensityof the

training.Torsoandshoulderjointsshouldbeheldsteadysotheydonotengageincompensatory

motions.

Basic standing position The basic standing position is characterized by consciously holding the torso region straight.

Meanwhile, bring the shoulders down and back, and pull the shoulder blades together. It is

importanttoavoidhunchingtheshoulders.Thebodycoreisstabilizedbylightly“pre-contracting”

themusclesofthestomachandpelvis.Chinshouldbetowardsthedirectionofthesternum.

How to hold the FLEXI-BAR®

Alwaysholdthebarbyitscentergrip.Thegripcanbeheldwithoneorbothhands.Donotclutch

ittootightly,orthemusclesoftheforearmwilltireprematurely.Keepyourhandsandwristsloose,

andfixthewristinaneutralposition(notbentoroverstretched)sothatitdoesn’tmoveduringthe

exercise.Toprotectthejointsofthefingers,useahandgripinsteadofafingergrip.Lettinggowith

thepinkiefingerduring theexercisescanhelp tosensitize thehandmore in termsofwhere the

push/pullmovementsareoriginatingfrom.

Breathing and concentrationDuring the training, always breathe freely and continuously. Avoid forced breathing or holding

yourbreath.TrytoexhaleatthesametimethatyougeneratethefirstimpulseoftheFLEXI-BAR®.

Whendoingthoseexerciseswhichplacehigherdemandsonthediaphragm,consciouslybreathe

from the chest. FLEXI-BAR® training should at first always be carried out with a high degree of

concentration, as the motion sequences of the new activity require familiarization. Additionally,

focusingontheactivitywillhelptoimproveyourawarenessofyourbody.Ifyourconcentrationand

movementsresult inclenchingorcramping,it istimetotakeasomewhatlessintenseapproach.

FLEXI-BAR®trainingaddressesentiremusclechains,andonlywhentheyoperateinacoordinated

mannerwilltheproperresultantmotionbeattained.

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Troubleshooting guideAsageneral rule, if youfindyouaredoingsomething incorrectly, simplystopswinging thebar,

brieflyholditoutwithyourarmextended,andwaitafewmomentsuntilitstopsoscillating.Then

resumetheactivityproperly.

Problem: The FLEXI-BAR® won’t oscillate.

Cause: eithernoimpulseisbeingproduced,orthetorsoisn’tbeingheldtightenough.

Solution: Tightenbodycore,usemoreforcewithyourarmtogenerateastrongerimpulse.

Problem: FLEXI-BAR® rotates and won’t oscillate on a level plane.

Cause: thewristsaren’tbeingheldinposition,and/ortheelbowsarenotformingaline

betweenthehandandshoulder.

Solution: swingtheFLEXI-BAR®infrontofamirror,paralleltothefloor.Keepwristsset

inneutralposition.

Problem: Arms cramp up after a short period of time.

Cause: tootightagrip.

Solution: releasepinkiefingerfromthebar.Optfortwo-handedexercises.

Problem: FLEXI-BAR® doesn’t oscillate enough.

Cause: notenoughpush-pullforceisbeingexertedonit.

Solution: usemoreforceintheswingingmotions,developmorecorestrength.

Problem: shoulders and neck are strained.

Cause: shouldersandshoulderbladesarebeingpulledupwards.

Solution: holdshouldersandshoulderbladesdownandback.

Problem: the main joints of the body are swinging, not staying in place.

Cause: coremusclesaren’tbeingheldtight.

Solution: stable,groundedstance,consciouslyactivateandholdthemusclesofthe

stomachandtorsotight.

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Intensity and amplitude of oscillationsTheFLEXI-BAR®alwaysswingsatafixedfrequencyof4.6Hz,whichistosay4.6completemotions

persecondfromoneendofthebartotheother.Theintensityoftheexercisescanbemonitored

byswingingthebarmoreforcefully,whichincreasestheamplitudeandinturnaugmentsthebar’s

resistance.Optimally,theamountofforceusedshouldbewithin

the limits of one’s comfort zone, for proprioceptive reasons as

well as to preserve the lifespan of the bar. Excessively forceful

swingingwillnotimprovetrainingresultsinanyway.Usingexcessive

force will also cause the manufacturer’s warranty to expire as

this overloads the FLEXI-BAR® and can cause it to splinter.

DiscontinueuseoftheFLEXI-BAR®ifisdamaged.

Combination with other devicesCombiningtheFLEXI-BAR®withotherdevicesisapopularvariationforcoordinativetrainingand

provides additional variety for more advanced athletes. Popular options are lightweight mobile

propssuchasexerciseballsofallsizes,whichcanbeusedtositonorpositionbetweenthelegs.

If the added tool is also a proprioceptive device, avoid the possibility of sensory overload (and

subsequently,noadaptation)ofthebodybykeepingthetrainingsessionsshort.

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AnatomyOurbackmusculatureconsistsofmanylayersofmuscles.Similartoanonion,theyoverlapone

another. Emanating from the spine, these muscles span a wide band across the entire back.

Thesearethemuscleswhichenablepoise,steadiness,stabilityandtheabilitytostandupright.

These important deep-lying back muscles (erector spinae) are schematically divided into:

Longbackmuscles(pullpastat least7vertebrae),mid-longbackmuscles(pullpastat least2-6

vertebrae),andshortbackmuscles(extendtothenextvertebra).

The longest muscles are closest to the surface and are called:

a) M.iliocostalis

(fromthehipbonetotheribs)

b) M.longissimus(fromthespinous

processtothetransverse

processofthespineandtheribs)

c) M.spinalis

(betweenthespinousprocesses)

Function:stretchingofthespine

The mid-long muscles are:

d) M.semispinalis

(pullspast4-7vertebrae)

e) M.multifidis

(pullspast2-3vertebrae)

The short muscles go from one vertebra to the next and are called:

f) Mm.intertransversarii

(betweenthetransverseprocesses)

g) Mm.interspinales

(betweenthespinousprocesses)

h) Mm.rotatores(betweenthespinous

andtransverseprocesses)

Function:stretchingoftheneckandlumbarspineandsidewaysmovementsofthetorso.

If these small stabilizing and supporting muscles are too weak, the human body more or less

collapsesintoitself.Whatthismeansisthatthepressureonthespinaldiscsisincreased,which

leadstodegenerativedisorderssuchasprolapsedorherniateddiscs.

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Thetransverseabdominalmusclehasanequallyimportantfunctionforstabilityofthebodycore.

This isamusclewhichflexeswithallmovementsof the torso. Itsmain task is tohold the torso

uprightandtostabilizeit.Itisconnectedbymusclefasciatothemultifidimuscle,whichmeansthat

neitherofthesemusclescanbetrainedindependentlyoftheother.Whenthestomachispulledin,

thebackmusclesareautomaticallyputtoworkaswell.

Becauseoftheirposition,thetransverseabdominalmusclesarealsoconnectedtothediaphragm

andthepelvicfloormuscles.Thetransverseabdominalmusclewilltenseupbeforeanyothertorso

musclesinreactiontoasuddenforce(suchasafallorablow).

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Composition of the barThe FLEXI-BAR® is a brand product, made in Germany.

• TheFLEXI-BAR® is theonlyoscillatingbarwhich iscertifiedbytheAGR(“AktionGesunder

Ruecken”, the German “Healthy Back Campaign”), and has the distinction of carrying its

sealofapprovalasaback-friendlyproduct.

• TheFLEXI-BAR®attainsoscillationfrequenciesof4.6hertz,which–ashasbeenknownfor

decades in the field of physical therapy – is the correct frequency needed to actually

penetrateintodeepmusclessothattheycanbetrained.

• As per the results of an analysis conducted by Arotop Food & Environment GmbH, an

independent institute which conducts flavor research as well as foodstuffs- and

environmental analyses, the FLEXI-BAR® contains no harmful amounts of lead in its paint

– very much in contrast to the knock-offs and imitations made in Asia. In fact, the lead

content of the FLEXI-BAR® is well below the acceptable limits set by the German toy

industry.

• The FLEXI-BAR® is composed of high-quality materials. The bar itself is made of a

proprietary fiberglassblend.Thegripandbothendweightsaremadeofpolyurethaneand

are attached directly to the rod with foam adhesive. In contrast to grips and end weights

made of rubber, polyurethane is hypoallergenic, resistant to perspiration and does not

stain clothing or hands. The bar is made of fiberglass – a reinforced synthetic material

whichhasbeenspeciallydeveloped inaspecific ratioof ingredients toallow for theexact

oscillatory effect. Should the bar be slammed against a hard surface or swung too hard,

splintering could occur on its surface. Damaged bars should no longer be used. Because

thegripsandendweightsareverysecurelyattachedtothebar,theywillnotslipordetach

fromthebar.

• The FLEXI-BAR® does not have any removable parts and cannot be disassembled. Its

precise oscillatory properties and peak load capacities can only be achieved with the

FLEXI-BAR®,asitconsistsofasingleunit.

Enjoy your training! From your FLEXI-BAR® team

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