There is a groove on the handle, and the corresponding sponge also has a groove. They must match up to fit together. Thank you.
Training Recommendations (Beginner Level)
Phase 1: Kneeling Foundational Training
Place a yoga mat under your knees and grip the handles firmly with both hands.
Engage your core and slowly push forward, feeling the abdominal stretch.
Utilize the automatic rebound force to return to the starting position.
Perform 8-12 repetitions per set, 3-4 sets daily.
Phase 2: Increase Reps
After adaptation, gradually increase reps per set to 15-20.
Control the pushing speed—slow release and quick return yield better results.
Engage your abdominal muscles; avoid compensating with your lower back.
Phase 3: Transition to Standing Position
Once core strength improves, attempt standing exercises.
Ensure sufficient control; wall-assisted practice is recommended.
Training Frequency
Aim for 3-4 sessions weekly, alternating days to allow muscle recovery.
Precautions and Safety Reminders
Before Use
Check that the wheel and handles are securely attached
Ensure the floor is level; lay down a yoga mat
Warm up for 5-10 minutes to activate core muscles
During Use
Core engagement: Maintain abdominal tension throughout, avoid arching the lower back
Range control: Avoid excessive stretching; work within your limits
Breathing Coordination: Inhale when pushing out, exhale when pulling back.
Stop Immediately if Back Pain Occurs: May indicate incorrect form or insufficient strength.
Contraindications
Use with caution if you have severe back injuries (e.g., acute lumbar disc herniation).
Not for use by pregnant individuals.
Postpartum recovery requires medical clearance.
- Consult a physician before use if you have hypertension or heart disease.
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