Wheel Challenge

Good Morning!

I hope all of you are doing well. Today is the start of Strive Here’s second fitness challenge, wheel pose.

The challenge is 9 weeks long and includes exercises and stretches that will help you to release tension from tight muscles as well as build strength in weak ones. By increasing your strength and flexibility, you will soon be able to extend the time period that you are able to hold wheel pose.

Details:

  • 9 week challenge
  • Challenge goal: Hold a 5 minute wheel.
  • Follow the challenge calendar to perform stretches, strengthening exercises, and practice wheel pose.


Wheel Challenge Calendar Part 1


Wheel Challenge Calendar Part 2

Click on the calendars above to print them.
*Note- After you click on the photos above, right click on the calendar, select print, change the page orientation to landscape, and then print. If this does not work, you might need to download the file to your computer. Click the downward facing arrow in the top left hand corner of the google docs page, save to your computer, open the file, and then print. Let me know if you are having issues.

Wheel Challenge Stretches and Exercises:
The challenge is designed for those who can push up into and hold a wheel for 30 seconds. For those who are not quite to that point, don’t worry, simply follow the exercises below to build strength and increase flexibility, and then follow the challenge calendar when ready.

Arms, Wrists, and Spine/Back

  • Wrist bends- 10 each wrist
  • Wrist circles- 10 each wrist
  • Eagle pose arms- 5 breaths each side
  • Cobra pose- 10 breaths
  • Upward dog- 10 breaths
  • Bow pose- 10 breaths
  • Hang off the bed- 10 breaths
  • Downward dog push-up- 10 reps
  • Chaturanga hold- 10 breaths

Legs and Hips

  • Calf raises- 50 reps
  • Plie squat- 20 reps
  • Wiggle quad- 10 reps each side
  • Wall sit- 30 seconds
  • Quad/hip flexor stretch- 10 breaths each side
  • Bridge- 10 breaths
  • Reclining hero pose- 10 breaths
  • King Arthur’s pose- 10 breaths each side

Shoulders and Chest

  • Arms behind back/ hands clasped chest opener- 5 breaths standing, 5 breaths bent over
  • Linked hands shoulder stretch- 5 breaths each side
  • Chair shoulder stretch- 10 breaths
  • Wall shoulder stretch- 10 breaths
  • Downward dog- 10 breaths
  • Dolphin Pose- 10 breaths

Wheel Tips:

  • Exhale as you push up into wheel.
  • Push from the bases of your big toes.
  • Focus on your legs, really using their strength to help pull you up.
  • Float your pelvis away from head and toward your toes, your chest will follow, also lifting.
  • Turn your thighs inward while still keeping legs parallel.
  • Pull your tailbone towards the backs of your legs to lengthen your lower spine.
  • Press into the entire surface of the foot.
  • Rotate arms to the outside to really open up the shoulders.
  • Pressing hands into the floor, elongate the arms and keep weight on the pointer fingers.

Wheel Pose Benefits:

  1. Increased flexibility: Wheel pose is great for stretching out the entire front of the body.
  2. Increased ease of breathing: The opening of the chest during wheel pose promotes stretching of the diaphragm, lungs, and intercostal muscles between the ribs.
  3. Improved muscle strength: Especially in the arms, shoulders, back, butt, and legs.
  4. Boost one’s confidence: Conquering or deepening wheel pose can be empowering.
  5. Improved mood: Wheel pose has been found to counteract depression.

Get Started:

If you decide to give it a try, don’t hesitate to contact me with any questions that may arise. I am more than happy to help! πŸ™‚

Best of luck!

~Kylie
xoxo

4 Responses to “Wheel Challenge

  • Carolyn
    3 years ago

    I am doing the splits challenge and the wheel challenge at the same time. 1 day in and I see why you have the exercises for the wrists! πŸ™‚

  • challenge accepted. inversion poses have always been my weekness

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