The first time you try wheeled, you may try to force yourself into position with brute force
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Dolphin dolphin can open the shoulders and upper back, extend the spine, stretch the hamstrings, and build the core and upper limb strength
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Continuous practice can also help develop upper body strength
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Bridge to build the core part and lower body strength, and extend and exercise the spine at the same time
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It also stretches the chest, shoulders and the entire back, including the ankles, calves, thighs and spine
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Increasing your core, lower body and spine strength can help protect your waist and prevent weightlessness in wheeled form
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This position ensures that the front of the whole body is fully open
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The following postures and stretches can open and exercise the thighs, spine, shoulders and chest to help your body prepare for the wheel: 1
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Camel type camel type is a powerful forebody stretching movement, including thigh, groin and waist muscles, and can also exercise back muscles
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Cobra type Cobra type is a posture in which the body leans back and makes an arch, stretching and exercising the muscles in the front of the trunk, arms and shoulders, so as to increase the flexibility of the spine
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But brute force puts you at risk of injury
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Down dog down dog can exercise the upper body, arms, shoulders, chest and legs
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Upper body stretching helps you stretch your arms by stretching key muscles in your shoulders, upper back and arms
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The important thing is to establish a good posture for yourself
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It requires not only the flexibility of your spine, but also the flexibility and strength of your wrists, arms, chest, shoulders, hips, abdomen and quadriceps
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Arch can restore the flexibility of the spine, relieve the pain of the waist, release the tension of the upper back and neck, and relieve the tension and discomfort of the legs
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Camel is considered to be the second stage of cobra, gradually relaxing to the proper bow position
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Low lunge quadriceps stretch low lunge to exercise your thighs, groins, hips and knees; also stretch the hamstrings, limbs and waist hips to relax the tension of the hips, open space for the chest and shoulders, and cultivate balance and core consciousness – all the important things that help build a solid wheel movement
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This stretch also stretches your arm while keeping the arm bone out, which is important for wheeled..
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The bow requires your body to be in a position similar to the wheel, so the greater your strength and flexibility, the easier it is for you to complete the wheel
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Sounds like a lot? Don’t be scared! The good news is that continuous exercise improves your flexibility and strength
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Wheel (urdhva dhanurasana) is considered a more advanced position because it is a full body stretch
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Cobra is believed to be the first stage of the body’s bow position
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Strength and flexibility can help you keep your waist safe when you lower down
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