It’s Not Just for Your Back: Other Ways to Use the Chirp Wheel

By Savanna Stone
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It’s Not Just for Your Back: Other Ways to Use the Chirp Wheel

Yes, the Chirp Wheel was made for back pain relief. And, not to pat ourselves on the back, but it does a pretty good job at that. However, there are other parts of the body that need some love too. Thankfully, the Chirp Wheel isn’t just for your back. There are a lot of muscles that could benefit from a little time with the Chirp Wheel. Check it out.


Arms


Lat/shoulder rolling (any wheel)



  1. Sit on the ground with the wheel next to you. 
  2. Reach your left arm up and lean your under arm on the wheel. It will be like you’re resting the back side of your armpit on the wheel. 
  3. Using your free hand for support, roll back and forth over the wheel. 
  4. Do this on both sides. 

 

Pectoral rolling (any wheel)

  1. Start on your hands and knees. 
  2. Reach your right arm out to the side and place the wheel under your bicep. 
  3. Roll back and forth from your bicep to your pecs. 
  4. Do this on both sides. 


Tricep rolling (any wheel, bigger wheels will be easier)


  1. Start on your hands and knees. 
  2. Place the wheel in front of you. Bend your arms and place your left tricep on top of the wheel. 
  3. Roll back and forth the length of your tricep. 
  4. Do this on both sides. 

Chest Stretches


Chest Opener (12 inch wheel)

  1. Start on your hands and knees with the wheel directly under your face. 
  2. Place your palms together, and then place your elbows on top of the wheel. 
  3. 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. 




Extended Child’s Pose

  1. Kneel on the ground. Place the wheel in front of you.
  2. Pull your knees out wider than your hips and bring your feet together so your big toes are touching. Try and rest your bottom on your ankles. 
  3. Place your hands on the wheel (palms down) with your hands on top of each other. 
  4. Slowly roll the wheel forward and let your chest sink toward the ground. Keep your neck long and in line with your spine. Relax.

Glutes and Legs


Glute rolling (6 inch wheel)


  1. Start by sitting on the ground with your knees up and the Chirp Wheel placed next to your left hip. Lean back on your hands. 
  2. With one hand, grab the wheel, lift your butt off the ground, and place the wheel under your left side. 
  3. Slowly roll back and forth over the wheel. Do this on both sides. 


Quad rolling (6 inch wheel)

  1. Start on your hands and knees with the wheel underneath you. 
  2. Straighten both legs back into a plank position then rest your knees down.  
  3. Place the wheel under your left quad. Roll back and forth over the length of your quad. Refrain from rolling over your knee. 
  4. Do this on both sides. 



Calf rolling (6 inch wheel)


  1. Sit on the ground with your legs straight out in front of you. Rest back on your hands. 
  2. Place the Chirp Wheel under your left calf. 
  3. Roll back and forth over the length of your calf. 
  4. Repeat on both sides. 




Hamstring rolling (10 or 6 inch wheel)

  1. Start by sitting on the ground with your knees up and the Chirp Wheel placed next to your hip. Lean back on your hands. 
  2. Place the wheel under your left hamstring. 
  3. Roll back and forth over the length of your hamstring. 
  4. Do this on both sides. 



Neck


Neck Relaxer (6 inch wheel)

  1. Lie on your back on a yoga mat or comfortable surface.
  2. Place the 6 inch Chirp Wheel under your neck.
  3. Relax.