HoMedics STRETCH+ YMM-2000QVD-EU Mode D'emploi page 3

3. Press the q button on the remote control.
4. Choose your intensity level
LOW = 1 LED lit
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 Description & Benefits
Twist A dynamic program incorporating twists to decrease
tension in shoulders and hips. Also great for releasing
tension in the lower back.
Flow A progressive flow of stretches to gently mobilise the
whole length of the spine leaving you feeling refreshed
and more supple
Energize An uplifting program to help boost energy
Stretch An 'all-round' treatment providing a great antidote after
long periods of sitting
Unwind A combination of twists and stretches to help you
destress and release tension
Recover A varied tempo program focused on replenishing energy
*Note: Program time is approx 15 mins on high intensity, less on med
or low intensity. For a longer treatment, programs can be run one after
another. (See Tip 5 below)
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.
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.
MAINTENANCE:
Cleaning
Unplug from the mains and use a soft damp cloth to clean the fabric if
required. Never saturate the mat or use harsh chemical cleaners. No other
maintenance is required.
Removable mat cleaning & care
The removable mat can be wiped clean with a soft damp cloth and if required
it may also be hand washed. To hand wash, first remove the foam from the
pillow section of the mat. Hand wash and dry flat. When completely dry,
replace the foam in the pillow section. Do not machine wash or tumble dry
Storage
Place the appliance in its box or in a safe, dry, cool place. Avoid contact
with sharp edges or pointed objects which might cut or puncture the
fabric surface. To avoid breakage, DO NOT wrap the power cord around the
appliance. DO NOT hang the unit by the cord.
Shoulder twist
Hip twist
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