Self-lifting – how to do it

In this article you will find the answer to the often asked question: how can I lift myself on the pravilo without help? The answer is very simple. You can start the self-lifting thanks to an electric winch with remote control. Just follow a few simple principles. Watch a short instructional video on how to properly self-lift and self-lower on the pravilo (or watch it directly on YouTube). If you prefer text, read the instructions below the video.

Please note that such use of the PRAVILO MOBILO with an electric winch can be dangerous for inexperienced users, and I definitely do not recommend to use it without an accompanying trained person!

Step 1 - Auxiliary rope and foot attachment

The PRAVILO MOBILO has 2 pairs of cuffs and two turnbuckles - for arms and legs. Put the cuffs on your hands and feet. Before attaching the cuffs, prepare an auxiliary rope of approximately 4 metres in length. Rewind the rope through the loop on either side of the turnbuckle. This will ensure a comfortable fit of the turnbuckle and good handling during later clipping. Use the auxiliary rope to hold the turnbuckle in place. First clip the cuffs onto the leg turnbuckle.

Step 2 – Hand attachment

Attach your right hand between your fingers and wrist. The left hand remains unattached as the last hand. On the left hand, keep the cuff on the wrist only, keep the fingers free. Use the rope to hold the carabiner for better handling. Rewind the fingers of the cuff through the carabiner. Then you can pull out and throw away the auxiliary rope. Put the fingers of your left hand into the individual straps. That's it! You are completely attached.

Step 3 - Semi-lifting and warm-up exercise on the floor

You can put yourself in the so-called semi-lifting thanks to the remote control on the cuff. Your legs and arms will be raised, your back will remain on the ground. Before each full lifting you need to warm up. Breathe smoothly and enjoy the first moments of the stretch. Practice your legs first by slowly rotating to either side. Next, slowly roll onto your hips, stomach and back to your back. This way you can easily check if your shoulders, lower back and other body parts are ok and ready for the next exercise. At the same time, feel your pravilo and its different parts to see if everything is in order before the lifting and if you are comfortable with the exercise. I recommend this short exercise before the actual lifting to everyone, even to experienced pravilists.

Step 4: Self-lifting and self-lowering with an electric winch

We can start the self-lifting again thanks to the remote control located on the hand cuff (button with arrow up). In the same way, you can lower yourself (button with down arrow). Remember that comfort and time are important when exercising on the pravilo. Don't rush anywhere and lift/lower yourself slowly. Do not tilt your head back when lowering. The back should touch the mat first, not the head.

After exercising and lowering, stay on the mat for a few minutes and enjoy the feeling of a stretched and exercised body. Relax. I highly recommend to move smoothly into meditation/ contemplation because pravilo is as much for correcting the body as it is for correcting the mind. Don't rush and allow yourself time. This relaxing final stage is very important. Before standing up, stretch a little more on the ground, roll over on the mat - just like in the morning when you wake up. Finally, just undo the cuffs from the turnbuckles and take your hands and feet out of the cuffs.

Summary

As you can see, self-lifting thanks to the electric winch isn't complicated at all. You just need to follow a few simple principles. First, attach the turnbuckle to your feet, then, with the help of a rope, pull the turnbuckle to your hands and attach the cuffs to your hands. Always warm up before the self-lifting, breathe deeply, relax and feel your body (this also applies to assisted lifting). When self-lowering, make sure that your back and not your head is the first to touch the mat. Raise and lower yourself slowly. The electric winch is one of the optional components that can be purchased with PRAVILO MOBILO. See price and optional components.