HOW TO USE A YOGA WHEEL FOR BACK PAIN RELIEF

Updated: Jan 2



WHAT IS A YOGA WHEEL?

It is a hollow, circular shaped prop designed for aiding stretching, releasing tension and improving flexibility.

A yoga wheel is a great tool that can be used by absolutely everybody, from the the yogi pros to the office workers, runners, body builders, housewives.. you name it! 


BENEFITS OF A YOGA WHEEL PROP


1. SELF MASSAGE HARD TO ACCESS PLACES

One of the best feature of the yoga wheel is that it is wide only 5 inches, therefore able go in those areas, such as between your shoulder blades and along your entire spine, massaging it and taking pressure off your disks. The same movement would not be possible when rolling on a foam roller or exercise ball as they’re too wide.


2. RELIEVE BACK PAIN NATURALLY

The rolling action softens the back muscles, ironing out knots and releasing the tension accumulated during the day, especially if you spend your 9-5 sitting at a desk.


Aches and pains may also signs of toxins' accumulation. When we exercise the tissues release toxic materials and if these accumulate then we feel poorly.

The yoga wheel can give you a great stretch and by doing so, it helps you to release those toxins, while also improving your range of motion. For even more toxin-flushing, try a lymphatic drainage massage and drink plenty of water afterward.


Be aware that depending on your skills and flexibility, this tool may feel uncomfortable until you adjust. If this is the case, you can try to use a small travel pillow to cushion it the first few times. As your back releases with time, it will no longer hurt to lay on!


3. INCREASE FLEXIBILITY AND STRENGTHEN YOUR CORE

The yoga wheel makes you move and engage your core in ways you never could before.


4. IMPROVE POSTURE AND MAY HELP YOU TO STOP HUNCHING

Bringing movement into the back area helps to counteract muscle stiffness, which often is the cause of serious postural imbalances.


5. DESTRESS AND RELAX!

No need to travel to a yoga studio, you can just enjoy it in the comfort of your own home. Rolling on the wheel and massaging the spine is a great way to unwind after a long day at the office spent hunched over a computer and take those 10 minutes of daily “me time” so deserved!!


6. IT IS VERY EASY TO USE!

Continue reading to find out more :)

Is the yoga wheel safe? Well, it is generally really safe, but just remember that engaging in any exercise regimen always involves the risk of injury. If you experience any pain, dizziness, discomfort or difficulty with any of the exercises shown on this website please stop and consult your physician. 


HOW TO USE A YOGA WHEEL TO STRETCH YOUR BACK

This chest-opening backbend pose (picture below) is our favourite yoga wheel exercise!! Please follow the instructions below, or watch the video for more ideas how to release tension from your back with this great tool. 




INSTRUCTIONS: Sit on the floor, your torso tall, your legs extended in front of you. Point your toes and internally rotate your hips, squeezing your inner thighs together. Use your thumbs to gently place the yoga wheel directly behind your back, aligned and parallel with your spine. Inhale and as you breath out, lean backward supporting your head between your hands.  If comfortable, lift your hips to deepen the pose, and start to roll back and forth, allowing the wheel to support and massage your spine between your shoulder blades. Relax your head and neck, leaning them against the wheel and open your arms wide in a comfortable and stable position. Hold for at least three breaths before reversing the movement to come to a seated position on your mat. If this is too challenging, you can modify the exercise by bending your knees and placing your feet flat on the floor, hip-distance apart.





In the next weeks we will talk more about the Yoga Wheel and advice you on HOW TO CHOOSE YOGA WHEEL SIZE and WHICH YOGA WHEEL IS THE BEST!



Treatments offered at A to Zen therapies

If you want some extra help to release tension in your back and be taken care by the expert hands of a loving and caring therapist, book a Massage! We will make our best to assist you and make you feel like new! At A to Zen therapies, we are trained at very highly standards in a wide variety of techniques, (such as Deep tissue massage, Thai Yoga massage, Shiatsu, , Therapeutic & Remedial Massage) so you can be reassured that we have a great box of tools to pick depending on WHAT YOU NEED!


To book an appointment, please click here, or contact us at info@atozentherapies.com or call 075 9537 8108.


MASSAGE FOR LOWER BACK PAIN | A to Zen Therapies | Greater London

LOCATIONS

Light centre Monument

36 St Mary at Hill, EC3R 8DU

Light centre Moorgate

114 London Wall, EC2M 5QA


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M: 075 9537 8108
E: info@atozentherapies.com
CLINICS

Light Centre Monument, 36 St Mary at Hill, City of London, EC3R 8DU

Light centre Moorgate, 114 London Wall, London EC2M 5QA

Still Point Therapy Centre, 18 Devonshire Row, City of London, EC2M 4RH

© 2017 by Monica Pineider​. Proudly created with Wix.com

A to Zen therapies logo top rated 2019 treatwell - A to Zen therapies - deep tissue massage, reflexology for fertility, shiatsu, zone facelift, lymphatic drainage, anticellulite cupping, pregnancy massage, Light centre Monument, London, EC3
A to Zen therapies logo top rated 2019 treatwell - A to Zen therapies - deep tissue massage, reflexology for fertility, shiatsu, zone facelift, lymphatic drainage, anticellulite cupping, pregnancy massage, Light centre Monument, London, EC3
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