Or, follow the example of Maria S. and her husband:
“...My husband and I both start with the initial spine cracking—to get that out of the way. The adjustments are always nice but they’re secondary to what this wheel is capable of. Then we move to a neck stretch—no weight. Just slouch down on the wheel until you feel a little neck pull.
Then we move to our upper backs/shoulder blades—we like to focus on relieving muscle tension here. Moving very slowly.
About mid-back onward, where it moves from thoracic to lumbar is where the magic happens. We move one vertebrae at a time, holding the position for a few deep breaths and forcing your muscles to let go. Fully relaxing is challenging. That’s why we spend a good amount of time per vertebrae.
At the very end of the spine, your head is likely resting on the ground now, we relax our legs straight and hold this position.
When we’re ready to come out of it we move with the wheel very very slowly and immediately lie flat with legs bent to keep the spine straight.
The openness and fluidity you’ll feel in your back after this stretch is unlike anything we’ve ever felt. The whole process should take 15 minutes at the minimum. It sounds like a long time but for the relief you’ll feel it’s worth it. To say we’re addicted to our chirp wheel is an understatement . . . we simply can’t live without it!”