YOUR FIRST ROLL
THE BASICS
THE BACK ROLL
The #1 use of the Chirp Wheel. Do this every day
to treat back pain & soreness
WALL ROLL OUT
The best place to start if you have severe back pain or sensitivity
CHAIR STRETCH
Use the 6” or 4” wheels to support your lower back and reduce strain
NECK AND SHOULDER STRETCH
Loosen up your shoulders and neck muscles with this simple stretch
FLEXIBILITY
BUTTERFLY LEGS STRETCH
Stretch your legs, back and neck with this simple movement
DELICATE ARCH STRETCH
The original back roll with a bit more flexibility added to the mix
SORE MUSCLES
CALF STRETCH
Use the 6” or 4” wheel to massage out tense muscles and knots in your calf muscles
GLUTES STRETCH
Your butt never felt so good
IT BAND STRETCH
Everyone’s IT band is tight, and this stretch loosens it up like no other
TRICEP ROLLING
An intense roll that leaves no muscle untouched or tense
LAT SHOULDER ROLLING
Loosen up muscles that you didn’t even know were tight with this roll
