Full pumping of the spine allows you to simultaneously include the joints and lower limbs.
Beginners should start with the "blue" FSC series.
Place one FSC No. 1 or No. 7 under the coccyx, and the second (No. 13 or No. 10) - on the 1st cervical vertebra, raise your hands up above your head in a “house”, sit like this for 3-10 minutes. Repeat 5-7 times a day.
Or, in the supine position, place FSC No. 16 with a narrow end at a small distance from the feet. Pumping time for beginners - from 2 to 5 minutes, for experienced users - all night.