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YourExerciseGuide

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Photo1:

The starting position is themost important position for theOSFLOW®,whereyoustandonitstraightandkeepyourbodyloose.Alljoints,fromheadtotoeshouldfeellightand‘open’,meaningreadytomove.Straightenthespinalcolumnbutdonotoverstretchit,justsothatitisasstraightaspossible.The‘flow’ also moves through a warped skeleton (for example,with existing scoliosis) and always moves towards the rightdirection. Keep your feet parallel and facing forward, andbalanceoutyourweightequallyonboth feet, focusingyourweightintothecenterofthefeet.Ifthatisn’tpossibleduetoanexistinghip arthrosis for example, then the feet canalsofaceoutwardsslightly.Lettingyourbodyfeel lightand looseis the most important preparation in order for successfultrainingwith theOSFLOW®. If thepracticingperson still hasto hold on to a balance aid (chair etc.) due to balancingissues, that is perfectly acceptable and before you know ittheywillbeabletostandontheOSFLOW®withoutanyaids.

Photo2:

Oncethe ‘flow’hasreachedthewholebody it ispossible tostart moving around but make sure that the flow feelingdoesn’t get broken with any abrupt movements or if yourbody becomes stiff. The picture above is an example ofpossiblemovements.Therefore,onlydomovementsthatcanincorporate the flow, or stand still and improve the flowfeeling inyourwholebodyandthenstartdoingmovementslater in your training. Small mini-movements are obviouslyalwayspossible,evenjusttocheckifyourbodyisstilllooseorif youarestarting to tightenyourmuscles.Forexampleyoucanloosenthetensionsthatarestillpresentinyourhipsandthatwillatthesametimecreateajointmassage.Thiscanbeverybeneficialifthereisapre-existingarthrosisoryourhipsarealreadyhurting.

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Photo3:

It is possible to do circular movements with your pelvis ormove your upper body,movements of your arms or of thecervical spine and of the head. As you aremoving, you aresearchingfortensionsoraslightstretchinyourmuscles,andyou should remain in that position until you can feel yourbody loosening up. All movements and slight stretchesshould always be followed by a sense of well-being, or theflow-feeling. Never continue a movement that causes youpain. It is important, as has been said, that during themovementsyourbodyweightshouldalwaysbeconnectedtothe center of your feet, so that the flow-feeling can spreadthroughthewholebodyanddoesnotbecomedisconnected.

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YoucanalsostretchyourwholebodyduringatrainingontheOSFLOW®.Moveinalldirectionsuntilyoufeelastretch.Theflow-feeling has to continue the whole time, and yourbreathinghastoberegulatedandcontinueregularly. Ifyourbreathingbecomeshesitantorirregular,itcreatesacounter-tension throughout the body and that would defeat thepurposeof thetrainingwith theOSFLOW®.Thepointof theOSLFOW®trainingistoachieveanaturalfeelingofwell-being(flow-feeling) and to dissolve the previously trained bodyrhythm. This is only possible with practice and trustingyourself. That is the only way to lose yourself in your ownself. However, if you lose the center in your feet, yourbalance, or your breathing changes, then you automaticallytense up and engage your body’s precaution tensions. Theflowbecomesinterrupted.

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Photo5:

It isalsopossible torollyourspinalcordbackwardsand forwards (each individual vertebrae moves upand down). Important as always: Flow feeling, feetcentered and your breathing! This will releasetensions inall areasof thespinal cord.Becareful ifyou have cardiovascular weaknesses and nevercontinuemovementsthatcausepain.

Photo6:

Youcanstretchyourwholespinalcordwhileholdingtheflow-feeling…

Photo7:

…andthenbend.Continuethisbackandforth.Thisimproves themobility of the spinal cord. Especiallybecauseyouautomaticallytryandmovethepartsofthe spinal cord that are the hardest to move. Youcanalsoremaininastretchpositionsothattheflow-feelingcanreallysinkinuntilyoufeelyourskeletonbecominglighter.

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Photo8:

Herewegettheflowthroughtheshouldersintothearms.You stretchout your armswith the idea that yourwristsarebeingpulledupbylittlestrings.Youarelookingforthepositioninwhichyourarmsfeelthelightestandthenyouremaininthatpositionuntiltheflow-feelingreachesyourfingertips.Thisexercise issuitable forallpeoplewhofeeltensionsintheirshouldersorintheircervicalspine.

Photo9:

This is anextension to the exercise in Photo8.Here youhold your arms forwards in a circular position as if youwerehuggingatree.Youareagainlookingforapositioninwhichyourarmsfeellightandtheflowfeelingcanflowallthewaytoyourfingertips.

Photo10:

SittingontheOSFLOW®.ThisexerciseismeantforanyonewhoisunabletostandontheOSFLOW®forexample-duetoparalysis,spasticity,balanceinsecuritiesetc.Moreover,thisexercisehasextensiveeffectsonthewholepelvisareaof your body. Your metabolism is increased, andmuscletensions become more equal, which means that weakmuscles become stronger, and strong muscles becomelooser.Thiscanbeintensifiedthroughconsciousbreathingandsimultaneouspelvismovements.Thisisinterestingformen with prostate problems or for women who sufferfromorgandescentorgeneraldiscomfort.Ontopofthat,the sitting position has strong effects on your hip jointsand the Iliosacral joints. As you are sitting you can crossyourlegs,toincreasetheOSFLOW®’seffects.Thetorsois

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held upright and loose, not tense but rather light andflowing,justlikeinalltheotherexercise.

Photo11:

Hereisasittingoptionincaseyouareunabletocrossyourlegs. You have more of your legs resting on theOSFLOW®whichcanreducesciaticpain.

Photo12:

In this option you sit on one buttock to relax themovement of the sciatica as well as the surroundingmuscles. This is pain reducing for sciatic problems.Careful with neuritis, sciatic irritations, lumbago, orothers.Wedonotrecommendtrainingduringtheacutephaseofanyofthesesymptoms.

Photo13:

Balanceonyoursacrumtomobilizetheiliosacraljoints.Ifyou hold your legs with your hands, the exercise is theeasiest. If you balance on your sacrum and move yourlegs in all the directions you will simultaneously have agood abdominal muscle exercise. Remember to controlyourbreathingandmoveyourbodyflowingly,sothattheOSFLOW® can work the flow-feeling withoutinterruptions.

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Photo14:

You can also let your arms rest on the OSFLOW®. In thisexercise the OSFLOW® pushes its effects through your armsstraightintoyourshouldersandneckarea.Youcanadjusthowmuch pressure your hands are putting on the platform. Themorepressure,thegreaterthemassageoftheOSFLOW®.Butitis important here to ensure that your elbows are not locked,evenifyouareputtingmorepressureontheplatform.

Photo15:

Move your pelvis away from the platform, to maximize thepressure on your arms. This is a great exercise for thestabilizationof the shoulder andneck areas. Themuscles thatareinvolvedforthisexercisebecomelooserandsmootherbutalsobecomestronger.Theshoulderbladesshouldfeelfreeandlose.All joints, thatmeanswrists, elbows, and shoulder jointsneedtoremainloose.Yourbreathingisfocusedandallowstheflow-feelingtopassthroughoutyourwholebody.Yourheadisalways light and feels like it is flowing above everything else.Youlookstraightaheadofyouandfeelrelaxed.

Photo16:

Onthenexttwoexercises,youcanseehowtheshouldergirdlecanbetrainedevenmoreintensely.Withalmostfullyextendedelbows, you let yourself fall into your shoulders (almost like aturtle who is retreating into its shell). This helps stretch theshoulderblademuscles.

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Photo17:

Thenyoupressyourselfintothemusculoskeletalsystemandstretchyourneckmuscles.Thisexercisebringsmobilityintoyour shoulders and strengthens the shoulder girdle for amore upright posture. To increase the effectiveness of thisexercise, you can slowly circle your shoulder blades.Remember the importanceofcorrectbreathingso that theflow-feeling can spread across your body withoutinterference.

Photo18:

Here is an exercise where you lightly place your hands onthe OSFLOW®. This can helpwithwrist or finger arthrosis.ThearmsdonothavetodoanyworkinthisexerciseasyourhandsareonlylightlyplacedontheOSFLOW®.

Photo19:

If you slightly lift your knees from the floor, youwill haveanotherusefulexerciseforstrengtheningyoursupportforceaswellasyourarms.

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Photo20:

Aversionof thealreadydiscussedsittingmethodfortheOSFLOW®istheriderseat.This seat isevenmore intenseandhaspositive resultsforthepelvisasthankstothelegposition,yourlegsarealreadybeingstretchedout.

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AnotheroptionforasittingpositionontheOSFLOW®isthelongseat.Your whole quads rest on the OSFLOW®. This is again helpful forpeoplewhohavesciaticaproblems.Alsogoodforfightingcellulite.

Photo22:

LyingonyourstomachontheOSFLOW®relaxesthewholefrontsideofyourtorso.Thishelpswithtight feelings inthethoraxaswellaswithmucusdissolution inyour lungs.Thiscanbehelpfulwithconstipationandhelpswiththedetoxificationofyoursystem.Inthesameway,theshoulderblademusclesinbetweentheshoulderbladesbecomeslooseaswellastheneck.Thiseffectisincreasedwhenyourheadandarms(justlikeintheimage)arerestingrelaxedonanothersurface.

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Photo23:

InthebackpositionoftheOSFLOW®youwillrelaxyourwholeback.Youshould restyourheadataconvenientheightonapillowor thecubethatcanbepurchasedwiththeOSFLOW®.Yourlegsshouldrestat ahigherheight in the stepposition, suchas a chair. This enablesyourspinalcordtolieflatontheOSFLOW®.Ifyourlegsarestretchedout flatly, in most humans that creates a hollow back, which isn’tcomfortable. Your hands can easily rest on top of your stomach. Ifdesired, you can also put a blanket on the OSFLOW®. The trainingtimecanbeadjustedtopersonalpreferences.Therecommended3-5minute sessions aremeant for the standing position. You can easilyaddotherformsofexercise(sitting,lying)foraslongasyouwant.Thelyingpositionisalsousefultodecreasestress,orsleepproblems.YoucanlieontheOSFLOW®beforebedandthenyoushouldsleepmoresoundly.ThisistheonlyexceptionwhereyoudonothavetoreturntothestandingpositionoftheOSFLOW®,whenyougostraighttobed.

Photo24:

Inthisexercise,youcanseeanotherversionofthearmposition.Thehands are placed below your pelvis and do not need to be heldactively.

Photo25:

Here the arms are stretched out on the floor. This creates a slightstretch in the thorax. This armposition is recommended for peoplewhofeeltightnessintheirthorax

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Photo26:

Oryouplaceyourarmscrossedunderyourhead.Eacharmpositionhasaneffectontheshouldergirdleandthethorax.Tryeachpositiontofeelforyourselfthedifferenceofeachposition,andthenfindyourfavoriteandmostcomfortableposition.

Photo27:

Thepositiondemonstratedabove,isagreatwaytorecreatetheflow-feeling.Asyouaresittingonachair,placeyourfeetontheOSFLOW®.Without shoes, of course, but socks or barefootworks just aswell.Furthermore,yourfeetbenefitmorefromthenaturalimpulseoftheOSFLOW® that decreases the effects of flatfoot or splayfoot. Theheightofyourseatshouldensurethatyourkneesarenohigherthanyourquads,becauseotherwiseyouwillnotbeabletokeepyourlegscompletelyrelaxed.Forthis tohappen,youneedahigherchairorasurfaceonwhichyoucanplacethechair.Thisproblemissolvedinthepicture by the second person holding the feet in their place. This isespecially comfortable for the personwho is sitting. This exercise isespecially useful forwheelchair users, or forpeoplewhoarehavingtroublestandingontheirown,orarehavingbalanceissues.

Photo28:

If the feet arenotonlyheldon theplatform,butevenpressed intothe platform a little, then the wellness feeling increases and youreceive a nicemassage…. The pressure points can be focused in allareasofthefeet.Anadvantageforthehelperisthathe/shedoesnotneedtodoalot,ofworkastheOSFLOW®isdoingmostoftheworkbyitself.

Photo29:

Anotherwellnesspositionisthebackposition,whereyouplaceyourbackonthefloor in frontof theOSLFOW®,asshown inthispicture.Place your calves on the OSFLOW® either directly, or over a towel.This helps relax “heavy” legs after a long day. This positionencourages‘backflow’intoyourlegs.Carefulbyriskofthrombosisorif youhaveaweakheart. In thesecases, thepositionhasundesiredeffects. People with knee problems enjoy relaxing effects for theirknees,butafteryoushouldstandbackupontheOSFLOW®togetthemostbenefits.

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Photo30:

Ontopofthat,youcanmassagethefeetandstretchtheankle.Theselastcoupleofexercisesarealsogoodbeforeyoustartworkingastheycalmyoudownanddecreasestressbeforeyoubeginyourday.

ForallExercises,youshouldtryandstandontheOSFLOW®attheendforanother2minutestoensurethebestresults from head to toe. This is especially important for the exercise that are based on lying down. Yourmuscles do not come to a state of well-being when you are lying down, but rather completely relax. Forexample,apersonwithbackproblemsliesontheOSFLOW®. Theprecautionarytensionthatthispersonstillhasintheirbackstartstorelax.Thepersonwillprobablyfeelbetterintheshortrun,however,ifafterlyingontheOSFLOW®theymakeasuddenmovement, it ispossiblethattheywill injurethemselvesorthebackfallsbackintoitsstateofprecautionarytension.Thiswouldbeafruitlessexercise.Therefore,werecommendthatafterdoinganyexerciseyoustandontheOSFLOW®tomaximizethebenefitsfromyourtraining.

StandingistheoptimalpositionbecauseyoucanonlyrelaxasfarasitstillenablesyoutostandupstraightontheOSFLOW®.Wecallthisamountofrelaxationwell-beingorflowfeeling.Hereitisimportanttomentionthattheflow-feelingisnotastationaryfeeling,butratheraconstantlyevolvingprocess.Thisisbecausethehumanbodyshouldconstantlybalanceitselfagainstgravityandtheotherforcesthatactonus,especiallyduringactivemovements it is important that the active feeling of well-being does not stop. As soon as this process isinterrupted,youstarttobuildyourprecautionarytensions.Yourjointsbecomestiff.Youloseyoursecurityandfear and stress starts to take over. However, the feeling of well-being or the flow-feeling creates trust andsecurity.Bodyandmindstarts torelax;musclesand jointsare freeagain.Bodyandmovementbecome lightandsmooth,justthewayitissupposedtobe.

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