The Chirp Wheel works wonders for back pain relief, but there’s more you can do for your back than just rolling out on the wheel. Exercise is one of the best things you can do to reduce back pain and have a healthier back for the long term. 

But don’t put your wheel to the side just yet. 

You can use the Chirp Wheel as part of your exercise routine for an extra challenge and full-body workout. Next time you’re rolling out, try some of these exercises with your wheel to go the extra mile for your back. Check it out.

Why use the Chirp Wheel for exercise?

Using the Chirp Wheel to exercise can improve your balance, flexibility, and strength. Doing simple things like placing your foot on top of the wheel to lunge is a bit of a bigger challenge than a regular lunge, helping you go further in your exercise routine and increase your strength. 

Pro Tip: Try using a yoga or exercise mat for these exercises for more grip and traction (maybe you’ll even be able to use a Chirp mat soon . . .). The wheel that works best for these exercises is the 12 inch wheel.

Knee tucks

1. Get down on your hands and knees with the wheel between your feet.
2. Slowly place one shin at a time on top of the wheel. Do this step carefully as it takes much practice and patience for the wheel not to fall over.
3. Once you have both shins on top of the wheel, engage your core muscles to pull your knees toward your chest as the wheel rolls forward.
4. Roll the wheel back again with your legs until it rests on your shins again.
5. Repeat 3 sets of 10.

Plank

1. Start on your hands and knees with the wheel between your arms. 
2. Move your hands to hold on to either side of the wheel on the top of the wheel.
3. From here, lift your knees off the ground and push up from the wheel into plank position.
4. Hold for 30 seconds to 1 minute.

Rolling lunge

1. Stand up with the wheel behind your right foot. 
2. Lift your right leg to place the top of your foot on the wheel.
3. Slowly roll the wheel backwards to lunge down.
4. Do 3 sets of 10. Repeat on both sides. 

Triceps lift

1. Sit, kneel, or stand. Grab the wheel in both hands.
2. Bend your arms behind your head.
3. Lift your arms up above your head.
4. Repeat 3 sets of 15.

Pike

1. Get down on your hands and knees with the wheel between your feet.
2. Slowly place one shin at a time on top of the wheel. Do this step carefully as it takes much practice and patience for the wheel not to fall over.
3. Once you have both shins on top of the wheel, engage your core, keep your legs straight, and lift your buttocks up to the sky. 
4. Slowly release back down.
5. Do 3 sets of 10 or as many as you can.

Any self-care program comes with inherent risks. Consult your healthcare professional before beginning this or any treatment program. This product is not intended to cure any medical conditions. Chirp will not be held liable for any injury or damages from use. Use at your own risk.

References

Finch, Laura. (2020, June 26). 33 Yoga Wheel Exercises To Try Today: Increase Strength, Balance & Flexibility. Retrieved from https://yogakali.com/yoga-routines/ultimate-yoga-wheel-pose-guide/

Kilikita, J. (2018, January 17). 7 Reasons Why The Yoga Wheel Will Be 2018'S Most Popular Exercise Prop. Retrieved from https://www.elle.com/uk/life-and-culture/articles/a40895/yoga-wheel-2018-exercise-trend/

Prosource Fit. (2018, April 19). 5 yoga wheel exercises to build strength. Retrieved from https://www.prosourcefit.com/blogs/news/5-yoga-wheel-exercises-strength