To use a back roller wheel, lean it against your back, lift your hips, and roll forward and backward.
Here's a more detailed breakdown:
- Positioning: Place the back roller wheel against a wall or on the floor, depending on the type of exercise and personal preference. For starting out against a wall is often easier.
- Lean Against It: Lean your back against the wheel, positioning it on the area you want to target.
- Engage Core and Lift Hips: Engage your core muscles and lift your hips off the ground if you're on the floor, or simply maintain a stable posture if against a wall. This allows you to control the pressure and movement.
- Rolling Motion: Slowly roll forward and backward, allowing the wheel to massage your back muscles. Control the pressure by adjusting how much weight you apply. Avoid rolling over your spine directly.
Remember to start slowly and gently, especially if you're new to using a back roller wheel. If you experience any pain, stop immediately.
