Wheel Rollout

Grip the wheel and place your knees on the floor. Do not push your hips back; lower your ribs and brace your core and glutes before starting.

Slowly roll the wheel forward and lengthen your body. Keep your stomach flat so your lower back does not arch, and let your shoulders and hips move together.

Return by thinking of pulling the wheel in with your core. Do not pull only with your arms; shorten your whole body back to the start.

Feel your core lengthen and resist as you roll out, then tighten strongly as you return. Shorten the range if your arms work more than your core.

Rolling too far and arching your back, or returning with only your arms, greatly increases back strain. A short range with a neutral back and braced core comes first.

Inhale as you roll forward and exhale slowly as you return. A long exhale on the return helps your core tighten more strongly.

A very short rollout is enough at first. Increase the range only if your back stays neutral all the way through.