Duo Exercise Wheel with Tension

ASSEMBLY INSTRUCTIONS
Remove foam block from bar and snap handles onto bar by aligning pegs with the holes provided. Press down on peg with a finger and push handle over peg with other hand.

SPECIAL NOTE
To insure that the forward roll out movement does not become excessive, the exerciser may roll out toward a wall which will serve as a blocking device. Start by placing the wheel 12 inches from the wall and progressively move back as perfect form has been mastered.

TENSION WHEEL BENEFITS
The increased tension provided upon rolling out creates a mechanical advantage over gravity, decreases weight of trunk, thus making it easier to stabilize the spine and pelvis which decreases the chance of injury. The tension wheel has also been designed to help the exerciser hold the end position for longer periods of time. By increasing the time under tension in the end position, the abdominals will receive greater overload. This will create stronger and more developed abdominal muscles.

Note that the hips have remained piked and have not moved forward with the arms. The hips should move forward and slightly toward the floor as seen in the proper form photo. This position will severely limit the amount of tension placed upon the abdominals.

Note that the low back has an exaggerated curvature and the hips have dropped below the shoulders. The abdomen is protruded which places harmful stress upon the lower spine. The neck is extended back and the shoulders are shrugged which places harmful stress upon the cervical spine.

Note that the lower back maintains its natural curvature, waistline appears narrower, and the lower abdomen is drawn in. The shoulders and hips should form a straight line. The arms remain straight and the upper spine should remain rigid without rounding. The eyes focus on the floor and chin points down which keeps the neck in neutral alignment.

Assume a kneeling position, place toes on floor, grasp handles and straighten arms with grips parallel to floor.
Lift ribcage, expand chest, align hips with shoulders, and push hips back slightly as seen. The lower back should assume its natural curvature.
Focus eyes straight down at floor. Inhale through nose filling belly with air, exhale gently and pull the lower abdomen in and narrow waistline. There should be no change in hip position or low back curvature. This drawn in abdominal position must be held throughout the roll out and back movement.

Hold breath and push forward with hands while simultaneously moving hips forward and slightly down. Roll out only as far as the lower back can maintain its natural curvature.
There should be no increased arching of the lower back, pushing out of the abdominal wall, or any low back discomfort/pain. Decrease the amount of forward motion if any of these signs occur.
Hold 2-3 seconds, roll back to the starting position, and exhale as the hips move over the ankles. Repeat the above breathing cues and perform the desired amount of repetitions with proper form.

Assume a kneeling position, place toes on floor, grasp handles and straighten arms with grips parallel to floor.

Lift ribcage, expand chest, align hips with shoulders, and push hips back slightly as seen. The lower back should assume its natural curvature.

Focus eyes straight down at floor. Inhale through nose filling belly with air, exhale gently and pull the lower abdomen in and narrow waistline. There should be no change in hip position or low back curvature. This drawn in abdominal position must be held throughout the roll out and back movement.

Push forward with hands at a slight oblique angle between 12 o‘clock and 2 o‘clock while simultaneously moving hips forward and slightly down. Pay close attention to keeping the pelvis level without tipping toward the floor on the roll out side.
Hold 2-3 seconds and roll back to the starting position. Repeat in an alternating right/left pattern for the desired number of repetitions.
Follow the same breathing and technical cues as previously mentioned.

Push forward with hands at a slight oblique angle between 10 o‘clock and 12 o‘clock while simultaneously moving hips forward and slightly down. Pay close attention to keeping the pelvis level without tipping toward the floor on the roll out side.
Hold 2-3 seconds and roll back to the starting position. Repeat in an alternating right/left pattern for the desired number of repetitions.
Follow the same breathing and technical cues as previously mentioned.