Thread 76810347

so i copped this device but my back hurts

how do you use it my dudes?

>>76810347 (OP)
>only bought one wheel

>>76810347 (OP)
Oh man if you started with the blue one then good luck

>>76810347 (OP)
You need to start on your knees and concentrate on keeping your spine neutral. If that’s too much, use bands for assistance as well until you can do your own bodyweight. People hurt themselves with these things all the time bc they try to do too much at first, same with weight training in general.

>>76810347 (OP)
You're supposed to start with yellow, you fucking psycho lmao.

>>76810453
>>76810770
How would the color affect the exercise?

>>76811114
Changes the difficulty.

>>76810347 (OP)
Use a wall to stop the wheel instead of trying to do the full ROM in the beginning.

>>76810347 (OP)
Arch your back like a cat at the begininng of the exercise, shouldve gotten red it lights up :D

roll it towards your body on your knees and do the negative/eccentric on your feet if you're weak like me
don't be a retard and try to cheat it's essentially a plank be slow and mechanical

>>76811114
You new, bro?

keep your back straight and start on your knees, on your knees rolling up on an incline if you need to. also you want to keep your shoulders forward i.e. the wheel in front of you

if you bow your back it will snap your shit

>>76810347 (OP)
>so i copped this device but my back hurts
that's peculiar
i think psoas covers entire lower back doesn't it?
>>76808782
abs:
>>76801585
>>>>76795059
>>>soft legs - both have soft legs - this is the proxy for switched off psoas
>>abs:
>>>pillow under lumbar spine crunch - lower abs
>>>dragon flag with full hip flexion - upper abs

>>76810347 (OP)
Do inchworms to build up core strength so you don’t hurt yourself

>>76810347 (OP)
Unironically, AthleanX has a good video on why this happens (bad form) and how to fix it.

>>76811677
>keep back straight
Bad advice

>>76811836
>start with elite-level flexibility, and then start to build up slightly-above average core strength
What tf

>>76811843
>Touching the floor is elite-level flexibility
The absolute state of this board.

>>76810347 (OP)
Keep your core tense, push your hips toward your chin.

>>76811957
>>76811843
Palms on the floor and that yoga walk up to full fold position is not beginner level flexibility that's for sure

>>76812604
It's not beginner, but it's not anywhere close to elite-level either.