Updated: May 7, 2020
In this article, we'll explain to you what is a yoga wheel, its great benefits & what are the best yoga wheel poses to release pain in your upper & lower back!
WHAT IS A YOGA WHEEL?
It is a hollow, circular-shaped prop designed for aiding stretching, improving flexibility & releasing upper & lower back pain.
A yoga wheel is a great tool that can be used by absolutely everybody, from the yogi pros to the office workers, runners, bodybuilders, housewives.. you name it!
BENEFITS OF A YOGA WHEEL PROP
1. YOGA WHEEL'S BENEFIT No.1:
SELF MASSAGE HARD TO ACCESS PLACES
One of the best features 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. YOGA WHEEL'S BENEFIT No.2:
RELIEVE BACK PAIN NATURALLY
The rolling action softens the back muscles, ironing out muscle 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 sign 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 back 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 dry body brushing, get a lymphatic drainage massage and drink plenty of water afterwards.
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. YOGA WHEEL'S BENEFIT No.3:
INCREASE FLEXIBILITY AND STRENGTHEN YOUR CORE
The yoga wheel makes you move and engage your core in ways you never could before, thus helping to ease lower back pain.
4. YOGA WHEEL'S BENEFIT No.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 and lower back pain.
5. YOGA WHEEL'S BENEFIT No.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. YOGA WHEEL'S BENEFIT No.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 EASE UPPER & LOWER BACK PAIN
This chest-opening backbend pose (picture below) is our favourite yoga wheel pose to self-ease upper & lower back pain!! Please follow the instructions below, or watch the video for more ideas on how to release tension from your upper & lower 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 breathe 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.
Whether you are a serious athlete or a fitness lover who wants to step up into a new challenge, make sure you read this article from Fitness Volt, which will explain you the most common causes and the most effective prevention methods for lower back pain when following a strenuous exercise training regime.
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We hope you now have a better idea of what is a yoga wheel & its great benefits! And feel inspired to try these yoga wheel poses to release pain in your upper & lower back!