How Do I Choose The Right Chirp Wheel Chirp Wheel For Back Pain?

We see them more and more: the chirp wheel. The chirp wheel can be used anywhere: in the gym, at the physiotherapist, outside, during rehabilitation therapy or at home. A chirp wheel can be used as a tool for a self-massage, for warming up before a workout or to soothe the muscles after a workout. With so many great chirp wheel reviews out there, it definitely makes sense to try it out. It is important to choose a suitable chirp wheel; one that suits you, your body and the purpose for which you want to use the chirp wheel.

1. What is the chirp wheel used for?

The chirp wheel is a versatile tool and can be used for various purposes.

Cooling down after a workout

After a solid workout it is nice to let the muscles relax. During a workout, the muscles are loaded for a longer period, sometimes overloaded, and it is therefore important that the muscles recover well after a workout. Foam rolling can promote the recovery process by stimulating blood circulation and allowing the muscle to absorb more oxygen. In addition, foam rolling is injury prevention.

Massaging trigger points Foam rolling is part of self myofascial release, a way to reduce muscle tension in the body. When muscles are overloaded, so-called trigger points (muscle knots: contraction of a small part of the muscle) can occur. A trigger point can disappear by exerting pressure on the trigger point itself with a chirp wheel.  

Warming up with a chirp wheel

The muscle fascia is also massaged with a chirp wheel. This provides a liberating and smooth feeling. This increases the range of motion with which sports and rehabilitation performance can be increased. The foam rolling during the warm-up also reduces the risk of injuries.

chirp wheel as a training aid

A chirp wheel can also be used as a training aid for various exercises. Think of floor exercises, mobility improvements and stability training. It is also good to foam roll in moments of rest during a workout.

2. What hardness?

Depending on the purpose for which the chirp wheel will be used, a suitable chirp wheel is selected. The softer the foam, the more pleasant the foam rolling is. Harder foam is more direct, but also more sensitive. If you use the chirp wheel to loosen trigger points, a harder chirp wheel is also more painful. Since hard chirp wheels are more direct, they are also suitable for loosening the neck and lower back area.

A small side note: softer chirp wheels are less durable than hard chirp wheels, because with constant and repeated use, the foam dents and the chirp wheel loses its effect.

Also take into account which level of ‘foam roll user’ you are. If you have never used a chirp wheel before, it is wise to opt for a ‘softer variant’, such as the blue chirp wheel . If you have some experience with foam rolling, a hard version will suffice , such as the chirp wheel Elite Black with smooth surface or the Performance Roller with grids.

3. What length?

chirp wheels come in different sizes, from about 30 cm (they even come in 12.7 and 15 cm ) to 1 meter long. A long chirp wheel is easier to use, because you can work with it faster, for example with two legs at the same time or the entire width of the back. On the other hand, a small chirp wheel is easier to carry, but the effect is the same.

4. Multiple types of chirp wheels / alternatives

We are all familiar with the cylindrical chirp wheel, but there are also other types of chirp wheels or alternatives available.

stick A massage stick is a stick that has a handle at both ends and is provided with wheels in the middle. The massage stick can be rolled over the muscles. This stimulates blood circulation and accelerates the elimination of waste products. Both The Stick and TriggerPoint offer massage sticks .

Balls and bubble balls

There are various massage balls available. A massage ball is smaller and finer in size than a chirp wheel, which makes it easier to massage small areas and tackle trigger points more directly. RAD offers different massage balls, in different sizes and hardnesses. The Blackroll Ball is also a suitable massage ball for rad-roller-radroller-com-30warming up and massaging pain in the muscles. The bubble balls , for example the Rage Hot / Cold Therapy Ball or the Thera-Band Bubble Balls, are balls with studs. These studs provide extra blood flow and relax muscles. The

Hot / Cold Therapy Ball from Rage can even be used hot and cold.


If you have gone through the above steps and you know what your wishes are, you now know which chirp wheel to choose. Nope? Okay, it is still quite difficult to choose a good roller from a huge range. That is why we have highlighted a few more chirp wheels below, suitable for your fitness level.

Beginner If

you exercise one to three times a month, you don’t actually need a chirp wheel. If you still want to use a chirp wheel, choose a soft one. FS offers two soft chirp wheels that are extremely suitable for the novice foam roll user. The soft blue chirp wheel is available in two lengths: 30 cm and 90 cm . The short one is useful for massaging one leg, the long chirp wheel of 90 cm is nice because you can foam two legs at the same time. Also the three-in-one chirp wheelis useful for beginners and experienced athletes and has a great price-quality ratio. The roller consists of three parts: two chirp wheels in different hardnesses and a massage stick. If you want to roll a little firmer foam, you can remove the outer part.     

Experienced If

foam-roller-3-in-1-nantong-perk-sports-company-limited-32you exercise once or twice a week, you are an experienced athlete, which also fits an experienced chirp wheel. The hardness varies between soft and medium. The three-in-one chirp wheel from FS is perfect for the experienced athlete. The roller consists of three parts: two chirp wheels in different hardnesses and a massage stick. For the firm part, take off the outer part of the roller. The black Foamroller Elite from FS is also extremely suitable for experienced athletes.  

Advanced As an advanced athlete you exercise two to three times a week, so you can use a sturdy chirp wheel. One of the best-known chirp wheels that is suitable for this is Foamroller The Grid from TriggerPoint Performance Therapy, in addition to the standard 33 cm, The Grid is also available in 66.4 cm and 12.7 cm . The roll is divided into different grids and planes and therefore has a varying density, allowing a targeted massage to roll away trigger points. The Performance Roller from FS is an equivalent chirp wheel, but at a more competitive price. 

Pro / Expert

rumbleroller-extra-firm-66fit-limited-31You are a real top athlete and exercise at least five times a week. To avoid overloading your muscles, it is good to foam roll before a workout. Even after exercise, it is important that the muscles recover well by rolling with a sturdy chirp wheel. The chirp wheels from Blackroll are perfect for experienced users. And for the real pros, there is the Blackroll PRO , which is 50% harder than the standard Blackroll . If you prefer a chirp wheel with a grid, the RumbleRoller Extra Firm is a suitable chirp wheel. This roller is

ideal for trigger point massages, so that pain-free movement returns to normal.

5 Exercises With A Chirp Wheel:

It is well known that you use a chirp wheel as a massage technique, but when exactly do you do this in your training? The chirp wheel is therefore suitable for use during the cooling down, but also very nice for muscle pain. Rolling improves recovery and immediately makes the muscle more flexible. I give you 5 exercises that ensure a faster recovery.

1. For your calves

Muscle groups

Your calves have to endure a lot during many workouts. After a good leg day or after a run, you often feel the tension in your calves. By using the chirp wheel after your run, you take the tension out of your calves. This helps against muscle pain.

Tip: If you want to have more pressure on your muscle, keep the weight less on your hands and more on your legs. Do you want less pressure? Then put 1 foot on the floor and do 1 leg at a time.


Place your calves on the chirp wheel and put your hands on the floor behind you for support.

Roll back and forth gently with enough pressure on your calves.

Try to grab both the bottom part and the top part of your calf.

2. For your back

Muscle groups

Back pain, who hasn’t had it once? With the chirp wheel it is also possible to loosen your back. Your upper back will come loose so that you can easily do your exercises. It is also easier to adopt a good posture with loose muscles.

Tip: When you have used the chirp wheel a few times, you can place your hands in front of your chest and then roll. This takes a little more balance, but it puts more pressure on the muscles in the back.


Place the chirp wheel under your back and gently move back and forth.

Make sure you keep even pressure and put your hands on the ground for balance.

Keep the pressure equal on both sides.

3. For your hips / thighs

Muscle groups

The outside of your thigh is a place that is difficult to stretch. Still, this is important, because you use this muscle quite often. With the chirp wheel you put the pressure exactly where it is needed.

Tip: This muscle can be quite sensitive. Is it too sensitive to roll properly? Then put a little more weight on your arms, so that there is less pressure on the leg. Do you want more pressure? Then put your top leg on the bottom one.


  • Lie on your side and place the chirp wheel under your lower leg.
  • You put the foot of your top leg on the floor so that you have enough support.
  • You place your hands on the ground in front of you.
  • These also provide extra support.

4. For your glute

Muscle groups

After a heavy squat session or a run, it is likely that you have muscle pain in your glutes. Now you can squeeze yourself into the most disarming position to stretch your glute, but a chirp wheel also lends a helping hand.

Tip: As with the other exercises, you choose how much pressure you put. Less weight on the chirp wheel means less pressure on the muscle. Use your hands to determine how much pressure you are putting on the muscle.


Sit on the chirp wheel.

Place your hands behind your back for support and place your heels on the floor.

Gently roll back and forth, varying the pressure you apply.

5. For your hamstring

Muscle groups

Your hamstring is the muscle that stretches your leg. The hamstring is also an important part of making big strides. You use it quite often in daily life, so when there is too much tension on your muscle, you quickly suffer from this.

Tip: If you want more pressure on the muscle, push your legs lightly into the roller. If it is too sensitive, make sure you carry the most weight on your hands. See what you think is a pleasant pressure and when you can make it heavier or lighten it.

hamstring chirp wheel


  • Sit on the floor and place the chirp wheel under your hamstrings.
  • Place your hands on the floor behind you for support and extend your legs.
  • Keep your feet off the ground so that the roll is really pushing into your hamstring.
  • Then gently roll back and forth.
  • Exercise gently

These 5 exercises ensure that you recover faster after a hard workout. This article lists 5 large muscle groups, but the smaller muscle groups such as your arms and feet can also be tackled with a chirp wheel. Do you want to know more about the effect of a chirp wheel and how exactly to use it? Then get information at a gym or physiotherapy practice.

How Do You Use A Chirp Wheel Against Back Pain?

Whether you’re sitting in front of a computer all day or going all out at the gym, your back muscles often take a beating. In addition to a few knots, back pain can significantly hinder your performance at work, your recovery time, and your workouts.

Fortunately, there is an inexpensive solution that can be applied practically anywhere: using a chirp wheel !

Why use?

Foam rolling is essentially a DIY massage and is great for cramped back muscles from workouts or sitting too much. It is often used by physical therapists and athletes to break down fibrous tissue (hello knots!), Improve circulation, and relieve adhesions (which create points of weakness in your tissues). It has also been found to reduce delayed muscle soreness and increase range of motion.

Reading tip: Why use a chirp wheel?

Common mistakes

Since foam rolling has become popular, many people have started using it at random – when they have a knot. Because all the muscles in the body are interconnected – especially when dealing with the back and spinal roll incorrectly – injuries can actually worsen. Slow down your roll as you reach for that chirp wheel.

Below are some common mistakes to avoid:

Rolling too fast

A common mistake in use is rolling too fast. It may feel good at first, but in the end it does little to eliminate adhesions. Instead, slow down on your rolls so your muscles have time to adjust to the change in compression – then begin to relax.

Reading tip: Is using a chirp wheel safe and healthy?

Roll directly (and only) on painful areas

It may be tempting to roll directly onto a painful area, but the site of the tension is usually the result of an imbalance elsewhere. Therefore, it is recommended to roll a few inches around the site of the pain, then use large swipes all over the area.

Exercises for back pain

With this concept in mind, there are five exercises that will relieve your back pain:

1. Glute Roll

The piriformis is a muscle located deep in the gluteal muscles. It connects to the lower back, making rolling this area an excellent way to indirectly relieve lower back pain.

To start, place the chirp wheel under your glutes. Bring your right leg up and rest your right ankle above your left knee. Slowly roll through your right hip and glutes and repeat on the other side.

2. Upper back roll

At work, do you sit at a desk all day? If so, the upper back stiffness, knots and poor posture have definitely crept in at some point. This roll is excellent for massaging those kinks.

To start, lie back on your roller – with the roller in the center of your back. Cross your arms across your chest – with your butt still touching the ground – stretch back across the roll. Try to hit the top of your head to the floor behind you. You can continue by moving the roller higher until you reach your mid-upper back.

3. Chest roll

It may seem pointless to roll out the chest muscles if you experience tightness in your upper back. But it is essential to really correct the source of the stiffness. Pain in the upper back and on the shoulders is often experienced as a result of shortened, tense chest muscles – caused by spending the entire day at the computer. They make you feel like the problem is your shoulders …

To perform the chest roll, lie face down, with your roll position just below your armpit, and one arm extended forward. Press your chest into the roll, roll back and forth and repeat on the other side. Women should be careful about avoiding breast tissue.

4. Lat Roll

The slats are another area that can get tight as they are bent forward all day. To release this pressure, place your roller under your armpit while lying on one side. With your arm stretched out in front of you, roll it up and down the side of your back. Work from your armpit to the end of your rib cage, pausing in any tight spots.

5. Lower back roll

Lower back pain is one of the most common sources of chronic pain, especially as you get older. That’s why you’ve probably (more than once) seen someone in the gym roll out their lower back; however, you don’t want to do this. This is because most lower back pain is caused by a mechanical disturbance in the alignment of the spine (e.g., the muscle discs and nerves), not muscle cramps or adhesions (2).

Instead, try rolling the hip flexors, like in the photo above. They connect to the lumbar spine. Also, make sure to focus on the glute roll mentioned earlier.

Drop your hips face down on the chirp wheel and fully extend the legs. Lean to the side where you want to work and use the toes on your opposite leg for balance. Repeat this on the other side.

Once you start using it, you will likely look forward to it, as a refreshing end to a vigorous workout, or as an easy way to ease tension.