Teeter Better Back Core Restore User manual

Better Back
™
Core Restore
Congratulations on your purchase of a Teeter®Better Back™Core Restore, a
multi-functional stability training and support tool designed to increase balance, tone
muscles, and improve posture.
In order to utilize this product to its fullest extent, it is critical that you review the warnings
and carefully follow the use instructions on the following pages.
To register your product warranty, go to teeter.com/Support/Warranty-Registration
If you have any questions about this product, DO NOT RETURN THE ITEM TO THE STORE, OR CONTACT THE RETAILER.
Our dedicated customer service experts can help! Contact Teeter Customer Service at 800.847.0143, or via online forms or
Live Chat at teeter.com.
Specifications subject to change without notice. © COPYRIGHT 2017; International law prohibits any copying. Made in China. CR1040 0417-0
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with a variety of inverted stretches and
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If you have any trouble assembling the equipment, or
questions about its use, please contact customer service.
International: Teeter International, Ltd.
Gor-Ray House
758 Great Cambridge Rd
Enfield
Middlesex EN1 3GN
United Kingdom
teeterintl.com | inf[email protected]
USA: Teeter
9902 162nd St. Ct. E.
Puyallup, WA 98375
Toll Free: 800-847-0143
Fax: [phone]
teeter.com | inf[email protected]
USA: 800-847-0143 or [e-mail]
International: [e-mail]
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Use Instructions
Inating / Deating
The Core Restore arrives pre-inflated to the optimal air pressure for most users. However, if you wish to add or remove air from the
product, you can do so using a standard ball pump with needle (not included).
• Read and understand all instructions and inspect the product before using the Core Restore. It is your responsibility to familiarize yourself
with the proper use of this equipment and the inherent risks if these instructions are not followed, such as tripping, falling, loss of balance,
product failure or bursting due to puncture. It is the responsibility of the owner to ensure that all users of the product are fully informed
about the proper use of the product and all safety precautions.
• ALWAYS consult your physician before beginning this or any exercise program. Not intended for use by pregnant women.
• DO NOT continue to use if you feel pain or discomfort.
• ALWAYS use slow controlled movements and maintain proper form when using this product to avoid falling, loss of balance, or injury.
Using hand weights, dumbbells, or other weighted exercise equipment can create a higher risk of instability and injury.
• ALWAYS use product for its intended purpose, as outlined in the instructions. DO NOT use for jumping, leaping, throwing, or kicking.
• NEVER over inflate and/or use an air compressor or electric pump to inflate as this can cause product to burst. Sharp objects can cause the
product to burst - wear appropiate clothing and clear the area of sharp items before use.
• ALWAYS ensure there is adequate clearance and that other individuals, children, pets, and furniture are at a safe distance when using
the product.
• DO NOT use if you are over 300 lb (136 kg). NEVER use by more than one person at a time.
• ALWAYS use and store on dry, clean surfaces. Not recommended to use or store on painted or varnished surfaces as product can damage
these surfaces.
• DO NOT allow use by children or persons with reduced physical, sensory, or mental capabilities, unless they are given supervision and
instruction concerning the use of this tool by a person responsible for their safety.
• DO NOT use in any commercial, rental, or institutional settings. This product is intended for indoor, home-use only. DO NOT store outdoors,
expose the high temperatures, heat sources, or direct sunlight.
• ALWAYS inspect product prior to use for punctures, worn areas, or foreign objects. DO NOT use the product or attempt to repair it if it
appears damaged. Call Teeter Customer Service at 800-847-0143.
WARNING
!
IMPORTANT SAFETY INSTRUCTIONS
READ ALL INSTRUCTIONS BEFORE USING THE CORE RESTORE
Care
Wipe the Core Restore with a damp cloth to clean. Air dry.
Active Sitting & Posture Support
Stability Cushion
For use at work or in your home
office, the Core Restore doubles as
a seat cushion that activates and
engages the postural muscles by
de-stabilizing the sitting surface
and strengthening your core in
the process.
Lumbar Support
Reduce slouching and poor
posture while sitting with the
Core Restore. Great for use in
your home, office, or car, place
it against the back of the chair
to encourage proper lumbar
alignment and posture.

Hip & Core Stabilization Exercise Guide
Static Sit Hold
Sit on one end of the Core Restore with knees
bent, both feet on the ground and arms crossed
on your chest. Begin to lean back toward
the ground while keeping your back straight
and neck neutral (Figure 1). Bear down while
contracting the abdominal muscles to stabilize
the spine (core shaking is normal and will
decrease with consistent use).
Boat Pose
Sit on the center of the Core Restore with knees bent, heels on the ground
and arms extended to your sides. Slowly raise one leg off the ground, while
keeping it bent. Once stable, raise the other leg up until both are at about 90
degrees (Figure 8). Contract the abdominals while holding.
ADVANCED: To intensify the exercise, extend both legs out while maintaining
a neutral back (Figure 9).
Glute Press
Lie down on your back and place the Core
Restore beneath both feet. With arms extended
in front of you, slowly raise your hips up to the
ceiling and engage the glutes as you press both
feet into the Core Restore (Figure 4).
ADVANCED: Intensify the exercise by fully
extending one leg out in front of you while
holding the pose (Figure 5). Repeat with the
opposite leg.
Back Extension Hold
Lie down on your stomach with the Core Restore
centered at your hips. With hands behind your
head, gently raise your upper body off the
ground and hold while keeping your lower body
stable (Figure 2). Maintain a neutral spine - be
careful not to overextend your back.
Bird Dog Hold
Start on all fours and place the Core Restore
beneath your right knee. Your left hand should
remain on the ground as you extend your
right arm and left leg straight out in opposite
directions (Figure 3). Draw your belly button into
your spine and contract your abdominal muscles
as you hold for the full count, then switch sides.
Push-up Hold / Plank
Get into push-up position with hands shoulder-width apart on the Core
Restore and hold (Figure 6). Be sure to maintain a neutral neck and spine.
ADVANCED: For more of a challenge, drop to your forearms and maintain
a 90 degree bend in the elbow (Figure 7).
Squat Hold / Active Squat Hold
Carefully place one foot at a time on the Core
Restore. Using your arms for balance, slowly
bend your knees (Figure 12). Contract the gluteal
muscles and keep the knees from going inward.
ADVANCED: To intensify the exercise, deepen the
bend in your knees or perform active squats.
Static Lunges
Begin with one foot planted in the center of the
Core Restore. Extend the opposite foot back into
lunge position (Figure 14). Hold the position to
build stability. Repeat on other leg.
ADVANCED: To increase difficulty, complete the
lunge exercise by lowering the knee closer to the
ground and then returning to starting position.
Side Extension / Side Plank
Lie on your side with one forearm resting on the Core Restore. Bend the knee
resting on the floor in a 90 degree angle. Gently raise youself up, extend your
free arm up into the air and fully extend your free leg straight out (Figure 10).
Repeat on opposite side.
ADVANCED: Intensify the exercise by fully extending both legs with feet
stacked on top of each other (Figure 11).
Single Leg Balance Hold
Begin with one foot planted in the center of
the Core Restore and the toe of the other foot
resting on the ground (Figure 13). Slowly lift the
foot on the floor off the ground and hold while
balancing on one leg. Repeat on
other leg.
MODIFIED: If this exercise is too difficult at
first, alternate between lightly tapping your
toe to the ground and then lifting it up to
build stability and balance.
A strong core is vital to a healthy back. These exercises are designed to challenge and strengthen the core muscles that work to
stabilize the pelvis and spine for improved balance, posture, and muscle tone.
Refer to Table 1 for the recommended workout sets and duration based on your fitness level. The Core Restore exercises should be
performed 3-5 times per week for optimum results, allowing 24-48 hours of rest between each session.
Be sure to maintain proper form by keeping a straight/neutral back and neck at all times in order to prevent injury. It’s more
important to perform the exercise correctly than it is to complete the suggested duration.
Level Sets Duration
Beginner 1-2 30 sec. (static hold)
Intermediate 2-3 45 sec. (static hold)
Advanced 2-3 1 min. (static hold)
Table 1
Figure 1
Figure 2
Figure 3
Figure 4
Figure 5
Figure 6 Figure 7
Figure 8 Figure 9
Figure 10 Figure 11
Figure 13
Figure 14
Figure 12