by James - This article may contain affiliate links.
If you’re tied to a desk all day, tight, sore muscles in your lower back are a familiar experience. To get rid of the pain, you need to work on your back, hips, and glutes. And a yoga wheel for back flexibility can be just the tool you need.
A yoga wheel can increase flexibility in your back and spine. Start in a seated position with your upper back resting on the wheel. Inhale and raise your hands over your head, pull your shoulder blades together and look to the ceiling. Hold for three seconds and return to your original position as you exhale.
You can do different yoga poses with a wheel to boost your back flexibility.
Read on to discover what they are and how you can do them.
We’ll finally give you all the information you need to deal with that back pain. Also, see our post with seven exercise ball stretches for lower back for more tips.
See the products below if you are in a hurry to see the best products we recommend to improve your back flexibility.
Contents
How Do You Use a Yoga Wheel for Back Flexibility? ?♂️
A yoga wheel is a safe and versatile tool to release the tension in your back.
It reduces the pressure of bending and helps prevent injury.
You need to be sure you have the right size so be sure to check out our post what size yoga wheel is best.
The poses below lessen the stiffness in your back and improve your flexibility.
Spine Massage
The most basic thing you can do with a yoga wheel is massaging your spine.
You can do it to reverse the effects of sitting behind a desk all day or driving long hours.
To do this:
- Sit in a comfortable position with your feet in front of you.
- Lift your hips (use your hands if you need extra support), and slowly move the wheel up and down your spine.
- If you find a specific pressure point, keep the wheel on it for a few seconds until the tension decreases.
Shoulder Massage
The shoulder massage has the same positive effects as the previous move.
Go back into the spine massage position, and put the wheel under your shoulders.
Then reach your arms back and hold the wheel with your hands.
Move your hips up and down and roll until you cover all the muscles in your shoulders.
Supported Fish Pose
The fish pose is one of the easiest poses with a yoga wheel.
Sit closer to the top of the mat to have room to roll the wheel.
- Gently rest your upper back on the wheel.
- If you want to engage your hips, put the soles of your feet together.
- Reach your arms over your head and hold them there for a few seconds.
- Release your arms, and put your feet flat on the ground.
- Push your feet to the ground and lift your hips while rocking back onto the wheel.
- When the wheel is under your lower back, extend your arms over your head.
- After a few seconds, slowly return to your original position.
If you have flexibility or mobility issues in your arms, you don’t have to bring them over your head.
Just keep them in a relaxed position.
Child’s Pose
The child’s pose is a classic yoga pose that relaxes your hips and lower back.
Adding a yoga wheel to the move ensures good stretch in your shoulders and arms.
- Put the yoga wheel in a stable position in front of you.
- Kneel on the floor and separate your knees hip-width.
- With your fingers on top of the wheel, stretch your arms and keep your head aligned.
- Roll the wheel a few inches forward and put a slight arch in your back.
- Feel the stretch in your shoulders and hold for a few seconds.
- Focus on your breath by inhaling and exhaling slowly.
- Bring your hips down to your heel and roll the wheel to keep your arms straight.
- Drop your head and let your neck relax.
- Hold for ten seconds and focus on your breathing.
- Slowly come up and roll the wheel inward until you’re seated.
Alternatively, you can touch the bottom of the wheel and slightly raise your hips to bring your head further down.
If you’re flexible enough that your head reaches the mat, you can rock it side to side for a more relaxing experience.
Camel Pose
The camel pose works your chest, abdomen, and hips.
It’s also an excellent exercise to make your back muscles stronger.
However, it requires a certain level of fitness. So, don’t put too much pressure on yourself to avoid injuries.
This video demonstrates how to do the camel pose with a yoga wheel:
What Are the Benefits of Yoga Wheel? ?
A yoga wheel assists with difficult stretches and increases your agility. It also relieves muscle tightness.
In addition to your back and shoulders, you can use it to activate and strengthen the muscles in your chest, legs, and arms.
The wheel allows you to stretch more than you usually would.
As a result, you’ll reach higher levels of flexibility required for more challenging poses such as the splits.
Best Yoga Wheels For Back Flexibility ?
Now that you know why and how to use a yoga wheel, it’s time to get one.
With so many options in the market, picking the right yoga wheel can be difficult.
That’s why we’ve selected the best ones for you.
ATIVAFIT Yoga Wheel
This high-quality pack has three yoga wheels with different diameters to give you different pressure levels.
The smaller the wheel, the deeper the massage.
The wheels can support anyone lighter than 220 lbs. They’re sweat-resistant, so they won’t come to stink as you use them.
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- Eco-friendly material
- Three pressure levels
- Thick paddings to protect your body during exercise
- Sweat resistance feature o keep the wheel clean and out of bad scents
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- Thin foam on the back material
- It may not roll as smoothly on the carpet as on hard floors.
Pet’s Choice Yoga Wheel
This product is more than a simple yoga wheel. It comes with extra materials that simplify your yoga experience.
You can enjoy a booklet containing instructions on 16 different poses and a premium yoga strap for even more flexibility exercises.
The wheel is 12 inches in diameter, so it’s excellent for beginners who want a light touch.
Moreover, its sturdy construction withstands 350 lbs of weight.
So, it’s the best choice for individuals looking to lose weight with stretching.
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- Anti-slip
- Sturdy and durable ABS material
- Soft foam on the outside of the wheel to protect your skin
- An instructions booklet and a high-quality yoga strap included in the package
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- Buckling noise after a few months
- Complaints about thickness and resistance
Googic Yoga Wheel
The Googic wheel is ideal for beginners who want to buy an affordable wheel.
It’s made of eco-friendly, durable material and comes with a thick cushion for extra comfort.
The outer coating on this 12-inch wheel is anti-slip and prevents sweat accumulation.
This product is a solid option, but the all-black design may not be as aesthetically pleasing as some would like.
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- Eco-friendly material
- Comfortable padding
- Strong enough for heavier individuals
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- Complaints about breaking at the seam
How Long Does It Take to Improve Back Flexibility? ?
Many beginners are anxious to know how long they should keep going before seeing results.
After five to six months of consistently working out as a rule of thumb, you’ll see results. However, your mileage will vary depending on your age, weight, level of fitness, and diet, among other things.
The first month of training usually comes with rapid gains that tend to plateau as you move forward.
Other Equipment for Back Flexibility ?
A yoga wheel is only one of the props you can use to improve back flexibility.
If you don’t enjoy using one, here are a few other items you may find helpful:
Yoga Blocks
Yoga blocks help with lifting your body. Essentially, they bring the ground closer to you to help with challenging poses that require high flexibility.
See our top three recommended yoga blocks below if you wish to get one.
Resistance Bands
These tools come in various colors, lengths, and shapes. In addition to improving flexibility, resistance straps are an excellent alternative to dumbbells and weights.
Massage Balls
Massage balls are small, lightweight balls that let you pinpoint stiff muscles one by one and release them. As your muscles become more tender, you’ll be more flexible.
Here are our top three recommended balls to help with massage and pain.
Multi-Level Back Stretcher
A back stretcher stretches your spine and lowers back muscles to reduce discomfort. It also increases blood circulation to the area.
Foam Roller
Foam rolling is a form of self-myofascial massage that alleviates tightness, soreness, and inflammation. It also enhances flexibility by increasing blood flow to your muscles.
We recommend these three foam rollers to help you with massage and exercises if you would like to get one.
Frequently Asked Questions ⁉
What Size Yoga Wheel Is Good for You for Back Flexibility?
As a beginner, start with larger wheels (12-inch diameter) as they apply less pressure.
Locate and massage the sore spots until the pain decreases.
As you gain confidence and become more flexible, you can move down to 10 and 5-inch wheels for deeper tissue massages.
How Much Weight Can a Yoga Wheel Hold?
Different yoga wheels are designed for different weight classes.
A regular wheel can withstand up to 220 lbs of weight, while heavy-duty ones go up to 600 lbs or more.
The wheel’s durability is determined by its material and the quality of the attachment at the seam.
Final Thoughts ?
Yoga wheels are versatile tools that allow you to push yourself with stretching exercises to gain more flexibility.
You can also use them to massage your back and shoulder area to relieve stiffness and alleviate your back pain.
Beginners should start with larger diameter wheels and slowly graduate to smaller ones for deeper tissue massages.
You can expect noticeable results if you stay consistent for five to six months.
Last update on 2023-09-24 / Affiliate links / Images from Amazon Product Advertising API
