When using yoga wheels to roll the back, the correct posture and techniques are key to ensuring effectiveness. Here are some correct postures and techniques for using yoga wheels to roll your back:

　　1. Preliminary preparation:

　　-Choose a yoga wheel of appropriate size. For beginners, it is recommended to choose a larger size to provide better stability and support.

　　-Use a yoga wheel on a stable and flat surface to ensure there is no sliding or instability.

　　2. Entering posture:

　　-Sitting on the ground, knees bent, feet flat on the ground, with a slight gap between the feet and the hips.

　　-Place the yoga wheel behind your back, parallel to your spine, in the lower back position, and grab both sides of the wheel with both hands.

　　3. Rolling posture:

　　-Using the strength of your arms and legs, lift your hips off the ground and slowly roll them backwards, allowing the yoga wheel to support your entire body along your back.

　　-Control the speed and distance of rolling to avoid sudden or excessive rolling, so as not to cause excessive pressure or injury to the back.

　　-Slowly move back and forth on the yoga wheel, allowing it to massage the entire back, especially the shoulder and waist areas.

　　-If you feel pain or discomfort, stop and adjust the position or rolling intensity of the wheels.

　　4. Posture changes:

　　-According to personal needs and comfort, different posture changes can be attempted. For example, by straightening or raising the knee, the pressure on the yoga wheel can be concentrated on specific areas such as the back or neck.

　　-You can also place your hands behind your head or in front of your chest to increase the extension of your chest and shoulders.

　　5. End position:

　　-After rolling, slowly and carefully stand up from the yoga wheel to prevent dizziness or discomfort.

　　-After rolling, you can perform relaxing stretches and deep breaths to help recover the body and soothe muscles.

　　Please note that the use of yoga wheels for back rolling should gradually increase, and do not overuse or roll for too long. If you have any existing back problems or illnesses, please consult a doctor or yoga instructor for advice before using the yoga wheel. Ensure comfort during rolling, adjust according to personal feelings and physical limitations.