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Placement of the Empower Wedge
When feet are on the floor, place the Wedge at your natural waist line to start, you may need to slide the Wedge towards your feet slightly in order to find the most comfortable placement.
When legs are in table top (shown) you may want to slide the Wedge towards your feet slightly.
In contrast, when performing upper body lifting movements or lying passively ob you Wedge, you may want to move the Wedge towards your head slightly.
Do not be shy to move the Wedge, keeping adjustments no more than a 1/2 inch.
Anatomically the Empower Wedge should support, L4, L5 and SI.
Allow your bottom to hang over the wedge, HOWEVER never allow your bottom to touch the floor.
The wedge should never create back pain, if you feel discomfort, move the Wedge towards your feet no more than 1/2 inch.
When your legs are in table top position (shown), knees over hips, calves parallel to the floor, you should feel the abdominals working.
Passive Lying
The Empower Wedge isn’t only great for bio-mechanically sound core work, negating any back penalty and creating a large back benefit.  The Empower Wedge also serves as a wonderful passive tool to relax on after any back compromising activities, such as: sitting, heavy lifting, yard work, shoveling or any back compromising positions you may find yourself in.  Ten minutes is ideal, however if you're new to the Wedge take your time you work up to ten minutes, bridging when needed.
Pigeon Pose
While improving your back health, it's imperative to increase your hip range of motion.  Pigeon Pose, making sure to include both the down position for 1 minute and the up position for 20 seconds is a great way to open your hips.  Please make certain you never experience knee discomfort when in Pigeon.  If so, try moving your knee more centered into your midline.  If that doesn't do the trick best to try Seated Figure Four.  Videos coming soon!
Things to Remember when exercising on the Empower Wedge
Keep your pelvis stable and your tailbone pointing towards the floor throughout each repetition (DO NOT posterior pelvic tilt)
Brace your abdominals and exhale with exertion
Range of motion (ROM) for each upper body lifting exercise is very
short and deliberate (torso lifts no more than 2-3 inches off the floor) • For lower body exercises start with a small, very controlled and
deliberate ROM; increase your ROM gradually over time
Slight repositioning of the Wedge may be necessary for different
exercises or during an exercise - no more than 1/2 inch
Bridge between each exercise
If performed correctly, 20 repetitions are all that is necessary
wedge towards your feet no more than 1/2 inch.
When your legs are in table top position, knees over hips, calves parallel to the floor, you should feel the abdominals working.