Massage Swing
YogaMonkey Massage Swing Manual Contents 2 Intro and thanks from YogaMonkey 2 The main benefits of the YogaMonkey Massage Swing - The self massage effect - The spinal decompression effect (traction) 3 - The anti-office effect 3 - The passive yoga effect 3 - The spinal straightening effect (correcting scoliosis) 3 - Other key benefits of the YogaMonkey Swing 4 The 15 second method for installing the Powerbar 4-6 The 60 second method for installing the YogaMonkey Massage Swing 7-8 Adding the YogaMonkey Fastening Strap for extra safety 9 Tip: How to make the YogaMonkey Swing more comfortable in the first few uses 9-10 How to hang in the YogaMonkey Swing for Spinal decompression 11-13 Hang the YogaMonkey Swing in doors without a bar! 14 Hang like a monkey anywhere! 15 Specifications 16 Do not open Door. I m monkeying around on the other side! : ) 17-23 Some popular postures in The YogaMonkey Massage SwinG 1
Thank you for buying the YogaMonkey Massage Swing. Now you can: hang out in any door and do passive yoga stretches let gravity give you spinal decompression and give you deep tissue massage of the upper glutes and lower back. The main benefits of the YogaMonkey Massage Swing I am YogaMonkey, otherwise known as Paul Lauener, I am a trained Sports Massage therapist, spinal acupuncturist and acroyoga teacher. All of these physical inputs influenced the year long design and development of the YogaMonkey Swing. The self-massage effect: The YogaMonkey Massage Swing is designed differently to other hammock style Yoga Swings. It is 6mm thick and 65mm wide so it fits neatly on the sacrum (the flat bone at the bottom of the back) and sinks in to the lumbar fascia and the upper glutes to loosen up what is often a very tight and compressed area. The 65mm width of 100% cotton can give a deep Neuromuscular type by pushing into areas of fibrous hard muscle tissue in the deep rotator muscles such as the piriformis. This is the kind of technique you pay massage therapists 60 an hour for and now you can have it every day. The pressure of the strap stimulates the deep nerves and sends the attention of the body to the area. which sends, allowing healing and repair of damaged and twisted muscle fibres and the flushing away of stagnant tissue The spinal decompression effect (traction): Normal conditions of gravity and the results of bad posture from office sitting result in the compression of the vertebrae over time. This can cause nerves to be compressed, particularly in the lumbar lower back region, and so muscles tense and contract as a defence mechanism to protect the spine, which in turn puts more pressure on spinal nerves and so pain can result in the back and trigger points all overt the body. Sciatica is a good example of this. Inversions in the YogaMonkey Massage Swing turn gravity on its head, turning compression into decompression. The muscles of the back no longer have to do their job of keeping the upper torso straight and so they relax and become passive, allowing the weight of the head and body to gently create space between the hanging point: the sacrum, and the main weight: the head. This is traction. This will make you longer, taller and straighter. 2
The anti-office effect: People tend to round both their lower back and their shoulders when sitting in office chairs for hours on end. This results in a shortening of the chest muscles and a deactivation of the muscles which should maintain a healthy natural inwards curve in the lumbar region. As you are hanging upside down, the indiscriminate pressure of gravity straightens out rounded areas and helps restore your body to healthy anatomical alignment. The passive yoga effect Almost all yoga poses can be performed in the YogaMonkey Massage Swing, but with passive muscles rather than muscles which are active holding the body up. Although the benefits of activating healthy muscle function while stretching are enormous, sometimes particularly tight muscles need a softer approach. Stretching without the effect of gravity can lead to a deeper stretch and help you convince muscles that they can stretch further by reducing their reflex to contract. The spinal straightening effect (correcting scoliosis) Almost all people have some kind of scoliosis (spine veers to the right or left when looking from behind). This can lead to unequal muscle load and postural imbalances, which can worsen over the years and lead to significant pain. Gravity helps encourage the spine to find its natural straight form. Other key benefits of the YogaMonkey Swing: Deep massage of back muscles such as the rhomboids, the trapezius and the rotator cuff muscles is facilitated as they relax entirely. Improved circulation as the lymph system is turned upside down. Relief for pregnant women as the constant downwards weight of the baby is turned upside down. 3
The 15 second method for installing the Powerbar Warning: The Powerbar has two bars. It is designed to be used with the top of the two bars only. This means that there is very little downward pressure on the door frame and the bar is held in place by counter pressure from the two sides going into the wall. The Powerbar is 88cm wide, which fits almost all doors.if the door is wider than 88cm then the door is too wide. The narrowest a door can be to fit the Powerbar is 67.5cm. Refer to the instructions which came in the Powerbar box. If you have lost them, then here are some simple instructions to follow. 1. Facing the door, hold the Powerbar horizontally with the logo facing you. 2. Open out the foldable arms from the centre of the Powerbar so that the plastic step attachments on the end are pointing upwards. 3. Place the extended arms through the door and hook them over the top of the doorframe on the other side. 4. Position the lower rubberised attachments on your side of the door to provide extra friction and stability. 5. Walk to the other side of the door and check that the plastic step attachments are correctly installed over the lip of the doorframe. There are two plastic steps on each extendable arm. Only one of the plastic steps should be over the doorframe. 6. Once the Powerbar is correctly installed, take hold of the top bar and hang with all of your weight to test the bar is ready for the YogaMonkey Swing. The 60 second method for installing the YogaMonkey Massage Swing 1. Before installing the YogaMonkey Swing, test the stability of the Powerbar by hanging from your hands. 2. Hang each one of the looped ends of the YogaMonkey Swing over the highest of the two bars (if you are using a Powerbar) with the YogaMonkey band facing towards you. 4
N.B. The Powerbar puts very little downward pressure on the door frame if the top bar is used and is thus more stable. 3. Wrap the looped ends of the strap around the bar two to three times until the bottom of the YogaMonkey Swing is hanging just below waist height. 4. Push your hand through one of the hanging loops and take hold of the straight hanging part of the strap. 5
5. Pull the long hanging part of the strap through the loop at the end of the strap to form another loop. 6. Put the YogaMonkey stick through the loop and then pull the swing above and below the stick so that it tightens around the stick. This secures the swing to the bar. Make sure the swing is between the two wider ends of the Monkey Stick so that it cannot slip out. 7. Once both Monkey Sticks are inserted, check that the height of the bottom of the swing is at about waist height. This will mean that when inverted, your head is an inch or two off the floor. You now have a YogaMonkey Massage Swing to hang about in, do yoga and undo those years of sitting down in an office chair or cycling in a hunched position. 6
Adding the YogaMonkey Fastening Strap for extra safety The Monkey Sticks are shaped like barbells so that the YogaMonkey Massage Swing cannot slide out. For extra safety, however, it is recommended you add the Monkey Fastening Straps. 1. Hold the Monkey Fastening Strap horizontally end to end behind the Monkey Stick with the Velcro side facing you and the YogaMonkey text the right way up. 2. Bring the two Velcro ends towards each other as if you wanted to stick them together but then at the last minute cross them over so that the YogaMonkey text is facing you. 3. Feed the ends of the Monkey Fastening Strap through the square holes in the middle of the Monkey Stick so that the YogaMonkey text is still facing you. 4. Wrap the right end of the Monkey Fastening Strap round the back of the swing and round the front in a counter clockwise direction so that the Velcro side is facing you and the YogaMonkey text is still the right way up. 7
5. Wrap the left side of the Monkey Fastening Strap round the back of the swing and round the front in a clockwise direction so that the two Velcro sides stick together and the YogaMonkey text is the right way up. 8
Tip: How to make the YogaMonkey Massage Swing more comfortable in the first few uses As the YogaMonkey Massage Swing is designed to sink into the upper glutes (top of the bum) and lower back and provide a deep tissue massage, it can also seem a little intense for the first few uses before you get used to it. Here are some useful suggestions for increased comfort : o Wrap a towel around the bottom of the swing. You can keep it in place by Velcro straps similar to the Monkey Fastening Straps or wear a thick jumper around your waist. o Wear soft loose fitting clothing. Avoid jeans and belts. o Open your legs rather than bringing your feet together. This will reduce the sensation of the strap on the inner thigh. How to hang in the YogaMonkey Massage Swing for Spinal decompression It is highly recommended that you warm- up the body and lower back before using the YogaMonkey Massage Swing. A suggested warm- up can be found at www.yogamonkey.eu/warmup 1. First test the YogaMonkey Massage Swing and Powerbar are correctly installed by holding both sides of the swing and pulling down with all your weight. 2. Stand facing the door with the YogaMonkey Swing behind you hanging at your waist. If the swing is at your waist then your head will clear the floor when you invert, depending on your body proportions. 3. Standing straight and about 30cm from the door, position the swing on your sacrum, otherwise known as the flat bone at the bottom of the back. This is the space just above the gluteal cleft (bum crack). You may have to raise onto your tiptoes to get the swing into this position. 4. With your thumbs pointing upwards and your palms facing inward, hold the strap between your thumb and index finger either side and slightly in front of the waist. 9
5. Keeping your body quite straight, lean your weight back into the swing enough to stop the strap sliding up your back. If the swing does slide up, you will end up in a back bend, which may cause some lumbar (lower back) compression. 6. Maintaining some of your weight on the strap, shuffle your feet forwards slightly so your body assumes a 45 degree angle to the door. 7. Now your weight is holding the strap in place, move your hands up to about the height of the YogaMonkey picture logos while you lift one of your legs of the floor and then the other leg of the floor as you swing slightly and lower your upper torso to a more horizontal position. To save effort from your abdominal muscles bend your legs towards you in a tuck position. 8. Walk your hands down the strap as you place your bent knees on the outside of the swing and lower your head towards the floor. You can place your feet together for a feeling of security, or you can open them. This will allow your pelvis more freedom and will also mean the swing puts less pressure on the inner thigh. 9. When your head is near the floor, release your hands and let them hang. 10. Reposition the strap as necessary for comfort and alignment. If the YogaMonkey Massage Swing is correctly positioned on your sacrum, your back will hang straight and the weight of your upper body and head together with gravity will gently create space in your vertebrae and passively stretch your back muscles and open your chest and shoulders. Many curvaceous women may need to position the swing lower than the sacrum in the middle of the buttocks to avoid excessive anterior tilt of the pelvis. 10
Hang the YogaMonkey Swing in doors without a bar! The YogaMonkey Massage Swing packs down to a small drawstring bag and weighs only 1.37 kilo and so can be taken anywhere with you, even on Ryanair flights. If you can t take the bar, you can just hang the Monkey Swing right over the door. Warning: This technique is not suitable for all doors. Only employ this technique if the door closes firmly with a handle. In some cases, there is a very tight gap between the top of the door and the doorframe and the YogaMonkey Massage Swing will not fit or the door will not close firmly. Warning: Only hang the swing so the pressure of the swing closes the door towards the wall (See photo), rather than opening it. 1. Position yourself on the side of the door so you would pull the handle towards you to close the door. 2. Open the door to an angle of 45 degrees. 3. Hang the YogaMonkey Massage Swing over the top of the door so the YogaMonkey picture logos and text are facing you and the swing hangs at waist height. This is normally about the height of the handle. 11
4. Go to the other side of the door and tie knots around the Monkey Sticks at the very top of the door to stop the YogaMonkey Massage Swing sliding through the top of the door Or Simply tie single or double knots without the Monkey Sticks. 12
5. Place a sign on the side of the door with the knots to warn people not to open the door. Do not open door. I am monkeying around on the other side!:) is suitable 6. Go back to the other side of the door with the swing and close the door. Make sure the door is firmly closed and you hear the click of the handle. Test this by trying to open the door without pushing the handle down. If the door is not completely firmly closed, do not attempt to hang in this way. Find a more suitable door or use a pull- up bar. 7. Pull on the swing to take any slack out so that the Monkey Swings/knots are tightly against the other side of the door. 8. Stand between the door and the swing with the swing round your waist and put all your weight into the swing while still standing up to test the swing is firmly installed. 9. Position the YogaMonkey Massage Swing at the level of the sacrum. 10. Facing the door, grab hold of both sides of the swing and turn your body sideways and walk your feet up the doorframe until you are upside down. 11. Reposition the swing if it has moved so that it is on the sacrum and your back is hanging straight. 12. Hangout like a monkey. Getting out of the YogaMonkey Massage Swing when it is hung over a door. 1. Bend your knees and push against the doorframe with your feet. 2. Grab of one of the sides of the YogaMonkey Swing and engage your arms as a counter lever as you bring your legs down to the floor and your upper torso raises up. 3. Place your feet on the ground. 4. You may want to turn around away from the door and bend forward over the swing to get used to standing up again. This will act as a nice hamstring and upper glutes stretch. 13
Hang like a monkey anywhere! You can also hang the YogaMonkey Massage Swing on anything that provides a horizontal place to hang: Strong tree branches Football goal posts Wooden cross beams in old houses or warehouses Hooks or loops installed into ceilings Olympic rings This allows you to swing a lot. Wall mounted pull- up bars Staircases and bannisters The maximum height for the hanging point so you can have the bottom of the swing easily accessible at waist height is 2.3m. You can of course hang the YogaMonkey Massage Swing at any height if you are strong enough and agile enough to get into it. If you want to hang the YogaMonkey Massage Swing over a tree branch or wooden beam, I recommend first placing a plastic bag or tea- towel over the beam to protect the swing from scuffs and dirt. 14
Specifications YogaMonkey Massage Swing package contents One 100% cotton YogaMonkey Swing measuring 3.6m x 5mm x 65mm Two 76cm long Velcro Monkey Fastening Straps Two Monkey Sticks One Monkey Bag to put everything in - Boxed Measurements: 25.5cm x 26cm x 10cm - YogaMonkey Swing packed in drawstring Monkey Bag: 30cm x 21cm x 6.5cm - Weight: 1.37kg With a length of 3.6m, the maximum height for the hanging point is 2.3m if you want the bottom of the swing to hang at about waist height for easy use. It can be hung at any height if ease of entry is not an issue. Powerbar - Boxed measurements: 89.5cm x 3.5cm x 26.5cm - Weight: 2.2Kg The Powerbar is 88cm wide, which fits almost all doors. Obviously, if the door is wider than 88cm then the door is too wide. The narrowest a door can be to fit the Powerbar is 67.5cm. Extra information The YogaMonkey Massage Swing has been tested by specialised machinery and can withstand a static force of 520kg before it begins to tear. The YogaMonkey Safe Stick has also been tested by specialised machinery. It can withstand a static force of 120 kg if the force is straight down on the centre of the stick. Caring for your little Monkey Swing Washing: Can be machine or hand washed at 40 degrees Celsius Monkey Sticks: Keep dry and leave in warm, airy and dry place if get damp. 15
Do not open Door. I m monkeying around on the other side! : ) 16
Some Popular Postures in the YogaMonkey Massage Swing With Paul Lauener (YogaMonkey) and Yamuna Devi (Yam Flow) Assisted ardha baddha padmottanasana Dish, working on hollow body and abdominal strength Extreme plank intensely working abs 17
Extreme shoulder opening handstand Half stag, half ardha badha paschimottanasana - very good for putting counter forces on SI joint and stretching quadriceps Passive version of Downward Dog stretching the deltoids, the intercostals, the abdominals.the forearm flexors and the pecs Pushing on floor to bounce to get extra traction similar to the acroyoga folded leaf 18
Self osteopathy side twists stretching obliques Using box or cushion to reduce weight for gravity traction by supporting head from back Using box to reduce weight for gravity traction by supporting head from front The YogaMonkey Massage Swing as a handstand spot 19
The YogaMonkey swing to train handstand push-ups Stag and clasped hand passive anterior deltoid and quad stretch Utthita Trikonasana half moon pose stretching anterior deltoid and hamstrings 20
Passive version of Urdhva Dhanurasana Standing splits and shoulder stretch Stag - stretching quads Stag quad stretch 21
Passive bridge stretch chest opener back bend Spinal decompression and gravity splits stretch. Weights can be added to ankles Spinal decompression Side Padangusthasana stretching adductors and hamstrings 22
Assisted forward Padangusthasana stretching hamstrings and adductors and activating hip flexors Working on the adductors for box splits Photo: Fraser Long, Oxford Karate Academy Working on the adductors for box splits. Advanced position Begin by putting one foot in one loop on the floor. Photo: Fraser Long, Oxford Karate Academy 23
Working the hamstrings for front splits Photo: Fraser Long, Oxford Karate Academy Back Plank Intensive conditioning for the erector spinae and all muscles on the back of the body. How to: Shorten Monkey Swing by wrapping the strap over the pull up bar. Photo: Fraser Long, Oxford Karate Academy Ab straps Wrap the Monkey Swing over the top bar and rest your elbows in the loops while raising your knees to chest. Extend legs for advanced option. Photo: Fraser Long, Oxford Karate Academy 24
Hanging sit-ups Wrap strap back over bar to shorten and use top bar to lift legs into bar. Advanced Position Photo: Fraser Long, Oxford Karate Academy Toe hang How to: Wrap the entire strap loop round the middle of the bar and then again over the edges to shorten Photo: Fraser Long, Oxford Karate Academy Lotus Hang Stretches upper aductors and piriformis to work towards full lotus. 25
Y ogam onkey Be the monkey you are Be the monkey you want to be Just be a monkey 26