10-Minute Roll Out Session for Beginning Chirpers

By Savanna Stone
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10-Minute Roll Out Session for Beginning Chirpers

So you just got your brand new Chirp Wheels. That’s great!


Welcome to the first roll of a new back-pain-free life and to the Chirp community.

If you’re like most people, you’re ready to rock and roll on your new wheel but might feel a little bit like,  “Wait, am I doing this right?”


If that’s how you feel, keep reading.


What can you do with your new Chirp Wheels?


These awesome back-cracking wheels of amazement can be used in so many ways. Seriously, we have people still counting all of them, from simple back pain relief to a challenging workout


But let’s start by focusing on back pain relief


Note: For these stretches, hold for as long as feels comfortable to you. To know if you’re doing it right you should hear things like “OHHH YEAH” and “AHHH” coming from your mouth and POP-pop-pop-POP coming from your back. 


As personal preference varies, listen to your body and do what is right for you.


Your First Stretch: How to Use the Chirp Wheel+

The beginning of your new life: the short version

  1. Have a bad back. 
  2. Grab your Chirp Wheel.
  3. Sit on the floor. 
  4. Center the wheel in the middle of your back.
  5. Slowly roll back.
  6. You’re welcome.



How to roll out: the long version

1. Lean back.


  • Sit on the ground with knees bent and feet firmly planted. 
  • Place the Chirp Wheel+ against your back in alignment with your spine. Take some time to center yourself and find balance even on the ground.
  • Lean back gently to transfer your weight to the wheel. Relax and find balance in this position before lifting your hips.

2. Lift hips.

  • Rest your hands on the ground, the wheel, or your chest for balance. Do whichever feels the most comfortable for you.
  • Lift your hips upward while relaxing your back. Find balance with your hips lifted before rolling on the wheel. 
  • Don’t tense up! The more you relax your back, the better it will feel.


3. Roll back and forth.

  • Begin to roll back and forth on the wheel by bending and straightening your legs. Use your hands for balance.
  • Just relax and hear the gentle pops, each one a quiet thank you from your spine. 
  • If one spot on your back is screaming for an extra massage, stop rolling to put pressure on that spot. Or switch to a smaller wheel.
  • Roll out for 3 to 5 minutes. Length of preferred use will vary by individual.
  • Relax your head back to avoid neck pain.



Additional Stretches while You Roll


The Airplane

After you’ve lifted your hips and gotten ready for takeoff (airplane pun, just trying to get you in the mindset for this great stretch so you can feel like you’re flying). Let the wheel stop and rest on your back. Reach your arms out wide like the wings of an airplane and allow them to begin to fall to the ground. This will open your chest up for an even deeper stretch. Now close your eyes and imagine you’re flying through the air. It’s all part of the process, just go along with it. 


The Crack-en

You know that pain in your back? Of course, sorry, how could you forget. Well, the only way to get that terrible monster out is to battle it with the Chirp Wheel. To begin, at the top of your roll, stop and take a second to center yourself to maintain your balance for the next step. When you’ve found your balance, slowly reach your arms up and back in a full extension above your head as you exhale. Keep your arms straight and allow your body to sink into the wheel. You can also try this with one arm at a time, but the more powerful you are, the easier it will be to defeat the crack-en. When you hear a symphony of cracks and pops coming from your back, you’ll know the crack-en has been defeated by your new weapon, the Chirp Wheel.



The Butterfly 

We call this the butterfly because you’ll feel transformed into a state of deep relaxation as you stretch, like a butterfly softly fluttering in a meadow. No worries, no back pain, just the soft breeze in your ears and the sweet taste of nectar from the flowers (do butterflies drink nectar?) . . . Anyways, sit on the ground and bring the wheel up to your lower back. Bring the soles of your feet together and let your knees fall outwards into a butterfly position. Let the transformation begin. Hold onto the wheel as you look up and rest backwards over the wheel, allowing your body to mold to the wheel. Release your hands from the wheel and allow them to rest on the ground. Take a deep breath in, and slowly release your breath and close your eyes. You’re in the meadow now. Enjoy.



The Acrobat

This pose might be challenging for some. That’s okay! It is called the Acrobat for a reason. As you continue to use the wheel and relax the tension in your muscles, you can help your back become more flexible. Listen to your body and do what feels right for you. To begin the stretch, start at the top of your roll. Reach your arms up and back until you can grab onto the wheel. Your elbows should be next to your ears. Stop here for a moment to find your balance.  When you’re ready, slowly roll back until your elbows touch the ground. If you’ve always dreamed of being in the circus, we’re glad we could help you take your first step.



While these next poses might not look like they’re stretching your back, don’t be fooled; they too can help with your journey to back pain relief for upper back pain and lower back pain.


The Best Arm Stretch Ever

You may have noticed that this one doesn’t have a very clever name. We just wanted you to know what you’re getting into. It’s the best arm stretch ever. So we just like to call it what it is. Here’s how you do it: 

Start on your hands and knees with the wheel directly under your face. 

Place your palms together and your elbows on top of the wheel. Slowly roll forward with your elbows, opening up your chest and feeling a stretch in your arms, while allowing your head to rest on your inner arms or the wheel. 

You tell me, was this pose named correctly or what. That’s right. It was. 





The Even-the-worst-person-who-has-ever-lived-who-you-shouldn’t-make-jokes-about-would-like-this-pose Pose

That’s right. If this pose can calm evil, think of the wonders it can do for you. Let’s get started. 

Kneel on the ground. Place the wheel in front of you. Pull your knees out wider than your hips and bring your feet together so your big toes are touching. Place your hands on the wheel palms down with your hands on top of each other. Slowly roll the wheel forward and let your chest sink toward the ground. Keep your neck long and in line with your spine. Relax. Breathe in. Breathe out. We’re making the world a better place.