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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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