If you are a beginner, you will be best to start slowly, even 2-5 minutes on the wheel is enough.It only takes approximately 20 seconds for a trigger point to release, and feel relief.As you feel comfortable and get used to the wheel, you can increase the amount of time you spend on it, and you will discover more and more stretches and core exercises you can do.

When you first start using the wheel, you may feel a bit bruised- which is usually an improvement on the discomfort you had been feeling, however, you might like to fold a small hand towel on the wheel and use that as cushioning for a couple of weeks, or just use the wheel a little less time and every second day, until your body gets used to it. Also, make sure your spine is in the spinal groove on the wheel, which makes it feel comfortable to use.

It is very easy to clean. Just use a damp cloth with plain or soapy water. I prefer plain water. The natural cork is anti-bacterial, moisture wicking and anti-odor, so you shouldn’t have a problem with it absorbing sweat, or smelling like an old sock!!