Roller Girl

By Holly Richmond

When it comes to health and fitness, roundness tends to get short shrift in the relentless quest for muscle “definition.” But when it comes to the tools we use to get our bodies feeling and functioning their best, balls and cylinders deserve their share of the spotlight. Many therapeutic practices specifically use round-shaped props to address myriad mind-body concerns. Feldenkrais practitioners, physical therapists, and some Pilates instructors tend to use rollers, while ball work runs the gamut from big fitness balls (often used as chairs) to Yamuna Body Rolling balls. Regardless of the size and shape of the prop, all of these approaches base themselves on the same principle: Rolling across a cylinder or sphere effectively stretches muscles, alleviating discomfort and tension and increasing blood flow and flexibility.

If you have ever been to a physical therapist or recently visited a fitness center, you’re probably already aware of foam rollers. Available in sizes from 1 to 3 feet long and a standard 6-inch diameter, they’ve been used for decades to address range-of-motion concerns, injuries, joint awareness, and balance. Moshe Feldenkrais, the founder of the eponymous technique, switched to foam rollers in his practice in 1972, after years of making do with wooden ones.

Val Poulos, a National Academy of Sports Medicine (NASM) certified corrective exercise specialist based in Ojai, California, considers foam rollers an essential tool in the body’s healing process. After almost 25 years of experience, she continues to marvel at the easy-to-practice therapeutic benefits foam rollers offer. The foam-rolling technique, also referred to as self-myofascial release or self-massage, enhances flexibility through its focus on the body’s fascia, the outermost layer of connective tissue that surrounds the muscles. By applying carefully calibrated pressure to a “knot” with a foam roller, you can coax a troublesome muscle back into proper alignment. “One of the best things about rollers,” says Donna Gambino, author of On a Roll@Home (Infinity Health Publishing, 2006), “is that they empower people to be in control of how much pressure to put on a muscle.”

The process of rolling over a muscle restores the body to an optimal level of function by manipulating the soft tissue. Poulos, whose clients have concerns that range from injury recovery to fibromyalgia, starts and ends each session by using a foam roller. Pain reduction, increased flexibility, and improved alignment happen within weeks, and most people benefit from using a foam roller at home. “It’s an inexpensive way to massage yourself,” she remarks. “You work out your body’s kinks so you feel physically better—and it’s a great way to mentally unwind, too.”

Get on the ball
Using balls to increase body awareness and balance has been around for almost half a century. The history of the Stability ball—also known as the fitness ball, Fitball, Physio ball, and Swiss ball—dates back to the early 1960s. First marketed by an Italian toy maker, Aquilino Cosani, and sold primarily in Europe as the Gymnastik, the ball measures anywhere between 45 to 75 centimeters in diameter. Initially developed for clinical rehabilitation, the fitness ball has penetrated the far reaches of modern civilization, showing up in gyms, schools, offices—even delivery rooms. The accessibility and effectiveness of the large ball inevitably spawned other techniques of ball work, from the lesser-known Kinetic Awareness, the 1960s brainchild of Elaine Summers, to Yamuna Body Rolling, a more recent adaptation.

“Balls increase awareness and facilitate a localized stretch by providing a fulcrum for the movement,” says Ellen Saltonstall, MA, LMT, and a certified senior teacher in Kinetic Awareness. “Used as a warm-up to more intense exercise, ball work makes any physical activity more safe, enjoyable, and beneficial.”

Coiner of the phrase, “It takes balls to get in shape,” internationally renowned bodyworker and yoga practitioner Yamuna Zake developed her unique method of Yamuna Body Rolling over 20 years ago. Not satisfied with the therapeutic benefits of her hands-on bodywork, Zake wanted to take her practice further and educate people to take care of themselves. Building on her first name, which means river, Zake organized her system on the principle that flowing movements distribute positive energy everywhere the actions extend. “I translated my [bodywork] practice into the ball,” she explains. Her brand of body rolling uses a range of 4- to 10-inch balls to apply pressure to tight spots in the muscles, fascia, and other connective tissues.

By using different size balls with varying levels of firmness, Zake says Yamuna Body Rolling (YBR) can work for everyone, from new mothers to dedicated athletes to the elderly. A complement to other forms of exercise such as yoga and Pilates, YBR can reeducate muscles and stimulate bone growth to create permanent changes in the body. “The balls give you leverage for releasing tight muscles and joints,” Zake explains. “You go into your body physically and emotionally.” Lying over a ball, you roll your body like dough, stretching and elongating muscles. Zake adds, “Whether someone wants to treat a specific ailment like back pain or more general feelings of stress, body rolling offers a truly holistic solution.”

Try this at home

Recommended by Poulos and Zake, the exercises below address four common concerns. Each exercise takes about five to 10 minutes and should be repeated at least three days a week to target acute problems, and once a week or on an as-needed basis for health maintenance. Trainers and therapists also suggest using self-myofascial release prior to static stretching and/or as a useful cool down routine after cardiovascular or weight-bearing exercise.

Mid-back pain

This mid- and upper-back routine applies pressure to fascial adhesions in the rhomboids and thoracic spine to relieve tension and muscle aches.

Preparation: Start in a seated position on the floor with knees bent in front of you. Place a foam roller lengthwise behind you (horizontal to the length of your back). Engage your abdominal muscles and roll down toward the floor so that the middle of your back is resting in the center of the foam roller, hips still resting on the floor, and head and neck a natural extension of the spine. This position will present a slight backbend.

Movement: Place hands behind the head for support with elbows pointing out. While maintaining abdominal stability, raise hips off the floor six inches. Slowly roll back and forth, 1 inch at a time, over the lower, mid, and upper back to find the tender areas. Once identified, hold the roller on each tender spot for a minimum of 30 seconds to a minute, breathing deeply to relax the muscles contributing to the tender spot. When the discomfort is reduced by at least 50 percent, progress to the next tender spot and repeat breathing sequence. When you have rolled all the way from the mid back to the top of the upper back, let the head and neck rest against the roller and place your hands behind your thighs. Gently pull yourself up to a seated position, concluding routine with five deep inhalations and exhalations. If time permits, move the foam roller to the side and slowly roll back, lying flat on the floor with legs extended and arms out to the sides for Savasana, or corpse pose.

Contraindications: Those who have been diagnosed with severe osteoporosis due to low bone density or fractures in the spine, as well as those with acute rheumatoid arthritis and back injuries, should consult their healthcare practitioner before attempting this movement.

Tight calf muscles

This exercise relieves shortness in the calf and Achilles tendon, reducing misalignments in the lower body.

Preparation: Sit on the floor with legs outstretched. Place the foam roller in a perpendicular position (horizontal to the length of the legs) under the lowest portion of the calf muscles just above the ankles, so that both legs are resting across the foam roller, feet pointed up.

Movement: To address tension in the right calf, lift the left leg up and away from the foam roller and cross the lower half of the left leg over the right shin area. Your legs should be resting on top of each other, ankles crossed. This action creates more pressure on the right calf muscle. Take a deep inhale, shift your weight to your hands and lift hips three to four inches off the floor. Exhale and push body weight forward from hands to begin slowly moving the foam roller up the right calf to find a tender spot. Once identified, begin inhaling and exhaling slowly and deeply, and hold the foam roller on that spot until the discomfort lessens by at least 50 percent. Push body weight forward again to move foam roller further up the right calf until another tender spot becomes apparent. Repeat breathing, holding, and rolling pattern until you reach the underside of the right knee. Lower hips to the floor, and sit up tall, uncrossing legs. Remove foam roller from under your knees. Keeping legs outstretched, still sitting tall, take three deep inhalation and exhalations. Repeat routine to address the left knee and calf, with right leg crossed over left.

Contraindications: Those with a healing fracture or healing wounds from surgery should consult their healthcare practitioner before attempting this movement.

Digestive concerns

Abdominal rolling releases tension from lower back and improves organ function, indigestion, and constipation.
Preparation: Lying face down, place the ball (yellow or green) under you at the center of your pubic bone. Resting some of your weight on your knees and forearms, hold that position for 30 seconds as you take deep inhales and long exhales. The goal is that with each exhale, your belly sinks deeper into and around the ball.

Movement: Shift weight to the left, and roll the ball slowly to the right side of the pubic bone; hold for 15 seconds. Shift weight right, roll ball to the left, and hold, breathing deeply. Bring the ball back to center, and slowly slide your body backward so the ball rolls upward, pressing partly into the pubic bone and partly into abdomen. Push pubic bone down and around the ball, and exhale to create a release. Then begin moving the ball up toward your navel. When the ball reaches your navel, extend legs and lift knees with toes on the floor. Extend arms overhead with fingertips on the floor in front of you, and take three full, deep exhales. Get off the ball, and lie on your back with legs extended and arms out to the sides (Savasana, or corpse pose).

Contraindications: Those with abdominal surgery, or gynecological or intestinal problems should consult their healthcare practitioner before attempting this movement. Routine is safe for menstruating women using the softest ball. Pregnant women should not do any abdominal routine.

Tight hamstrings

This basic back routine lengthens the hamstrings and spine and also reduces stress.

Preparation: Because tight hamstrings can prevent full extension of the spine, this routine begins with a gentle release of these muscles. Place the ball (yellow, green, or red) under the right sitbone with the right leg extended and left knee bent. Roll back and forth and side to side on the right sitbone. Roll the ball a few inches down the back of the right leg. Take a full breath, and let the ball sink to elongate hamstring muscle. Roll the ball a few inches down the leg two more times, breathing and releasing as you go. Roll ball back to the right sitbone in one smooth movement.

Movement: With knees bent, both feet flat on the floor and hands on the floor behind you, roll the ball from right sitbone to the right side of the tailbone. Move your body forward, and place the ball on the right side of your sacrum; inhale, and sink into the ball. In micromovements, start to roll the ball slowly up the right side of the spine, taking a full breath at each movement. Curve your buttocks down and around the ball. When your buttocks reach the floor, the ball will be fully supporting lower spine. Raise hands to support your head—never allow it to drop backward. Sliding forward, continue to roll the ball up the back 1 inch at a time until reaching the right shoulder blade. At each inhale, feel the back muscles press into ball; at each exhale, feel the back muscles soften and sink around the ball. Pull head forward with left hand, bringing chin to chest, and roll ball up to right side of neck, letting head and neck rest on ball. Continue breathing, keeping head straight, and move ball in micromovements up the back of the neck. Roll up to the very top of the head, pulling right shoulder away from the head. Support your neck with your right hand, roll the ball out from under you with left hand, and slowly lower head. Extend legs and place arms alongside your body. Take three deep breaths. Repeat routine on the left side.

Contraindications: Those with acute back pain should not perform this routine. Those with chronic back pain resulting from an injury should consult their healthcare practitioner before attempting this movement.

Get the Body Ball Rolling

Every ball supports up to 350 pounds, which means that Yamuna Body Rolling is appropriate for almost everyone. The objective when choosing a ball is to feel comfortable while noticing light pressure. A Yamuna Body Rolling practitioner can help you determine which size ball is best for your condition. Here are a few guidelines:

Yellow Ball. A good ball to start with since it is the least firm, making it appropriate for people over 65 and those with injuries or bone disorders.

Green Ball. Also soft with a density like that of the yellow ball, though smaller, it will produce a more intense sensation. Use this ball for the chest and front of neck.

Red Ball. The hardest ball, it offers the most muscle-specific work and deep tissue release. Use this ball if you are flexible, and muscularly and skeletally in good shape.

Black Balls. Used as a pair, these smallest balls were first developed for athletes to work their knees, calves, and ankles. Now they are a favorite prop for yoga enthusiasts, too. A DVD guide to the balls is slated for release in late 2007.

Roll With It

To experience the stretching, massaging, aligning, and stress-reducing benefits of body rolling for yourself, look for practitioners and rollers at the following locations:

Foam Rolling. To find a physical therapist, go to www.apta.org (American Physical Therapy Association). For a corrective exercise specialist, visit www.nasm.org (National Academy of Sports Medicine). You can purchase foam rollers at many health clubs, yoga and Pilates studios, or online at www.performbetter.com and www.nefitco.com.

Yamuna Body Rolling. Fifty practitioners nationwide offer a variety of body rolling classes and workshops. To find a practitioner and class in your area, and to purchase Yamuna Body Rolling balls and instructional materials, visit www.yamunabodyrolling.com.

Holly Richmond is a frequent contributor to Alternative Medicine. Her articles cover health, fitness, beauty, and travel.

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