Yamuna® Body Rolling is a self-care and self-conditioning technique that uses specialized therapy balls to treat specific body parts. It is able to address multiple layers of tissue, including skin, fascia, muscle, and bone, as well as work with connective tissues, internal organs, and the nervous system.

Yamuna routines involve rolling the body on a therapy ball in specific ways. Using a ball and controlled body weight, the entire muscle is stimulated from origin to insertion and all the tendons and tissue in between. As the body rolls, deep breathing brings a relaxation response, allowing tension to release and the weight of the body to sink into the ball.

Using Yamuna therapy balls offers the most complete form of stretching, by directly and evenly stimulating tendons and muscle fibers. Conventional stretching lengthens fibers mainly in one direction only and potentially creates microtears in the muscle. Therapy balls, however, are able to stretch fibers lengthwise, crosswise, and diagonally without the risk of microtears. This supports the overall health of the tissue, increases movement throughout the entire muscle, and allows the body to move more dynamically overall.

Therapy balls are able to access tissues that are not easy to target with conventional stretching, like internal organs, abdominal muscles, hip rotators, and the spine. They can stimulate bone health from all sides, unlike most weight bearing activities that only load bone in one direction. And they are able to safely address joint injuries and increase range of motion without distressing sensitized tissues.

Yamuna Body Rolling is an effective and empowering treatment. By using the unique properties of therapy balls, Yamuna routines are able to give people comprehensive methods to treat their aches, pains, and injuries, and to maintain performance and health.

Therapy balls and rollers offer many of the benefits of bodywork, but with the accessibility of a self-care practice and classes. Bodywork and massage therapy has a long list of benefits for overall health, pain management, athletic performance, and immune function. Sessions are one on one and highly individualized to each client’s body and what will best support their health.

Not everyone is able to receive bodywork or massage as often as their body needs it, though. A reasonable health maintenance schedule for bodywork is once every 2 or 4 weeks, and busy schedules and finances can make that difficult for everyone to access. That’s where the balls and rollers come in! With a grippy texture and firm (but not hard) to the touch, they can support health in many of the same ways bodywork does.

The ball or roller is able to mimic what the therapist does with their hands and feet, using slow, firm pressure to create length and hydration. They can address pressure points, lengthen fascia, relax muscle tension, and rehydrate tissues. Classes can get anyone started with these tools, as a trained teacher leads students through proper techniques and teaches them what to notice. Each student needs to learn the difference between sensations that create health, and pain that does damage.

Coming to class is an important part of dedicating regular self-care time and establishing good practices. Once you have these pieces, you can then begin to integrate balls and rollers into your own self-care practice at home. Self treatments like releasing the IT band after each long run or addressing pressure points on the hands to relax head and neck tension after a day on the computer, can go a long way to maintaining a daily sense of ease and vitality. This also allows classes and bodywork and massage sessions to become more effective as they can spend more time addressing root causes of discomfort.

At Ha.Lé, discovering the therapeutic use of balls and rollers was an Aha! moment for us. We had tried for years to figure out a way for clients to continue their treatments off the massage table. Yoga is a great complement to bodywork, but it does not work with the body in the same way. Adding therapeutic balls and rollers completes the care students receive in movement and yoga classes, and all of our teachers are encouraged to integrate all of our tools into their classes. We wholeheartedly encourage clients to come to class in order to support and maintain the specialized bodywork they receive on the table.

Our bodies require regular care in order to thrive and heal, and one of the best ways to make sure we are on top of our self-care is to put it on our schedule instead of trying to fit it in around everything else. As a health and wellness practice, HaLe’ has experience with what kinds of schedules work best. Here are our recommendations, based on the state of your body:

Acute Pain: 3 classes/wk, bodywork or acupuncture every week

Acute pain is an active, painful flare up or injury. The body needs frequent treatment in order to release secondary tension, stimulate the parasympathetic nervous system, support the lymph system, regulate the pain signals, and generally assist the healing process.

Sub-acute: 1-2 classes/wk, bodywork or acupuncture every 2 weeks

Sub-acute pain falls between acute pain (sudden and awful) and chronic pain (long term, constant/consistent pain). It means that something hurts, but it hasn’t been hurting for a very long time and it isn’t terrible. The body is not in crisis but still in need of support and healing, so regular treatment until it resolves is recommended.

Chronic: Start with 2-3 classes/wk and bodywork or acupuncture every 1-2 weeks, then taper down

Chronic pain is long term pain that is not healing or getting better, and can be anywhere on the spectrum from unbearable to really annoying. Addressing chronic pain involves a combination of treatments to reduce overall pain levels and to treat the root cause of the chronic condition. This usually means coming often at the beginning, and as treatment makes progress at interrupting the pain cycle, tapering off gradually until treatments reach a maintenance level.

Maintenance: 1-2 classes/wk, bodywork or acupuncture every 4 weeks

To maintain a level of general good health and low pain, we recommend a basic self-care schedule. This helps resolve issues before they begin to hurt, reduces baseline stress levels, hydrates the connective tissue (fascia), and promotes a general sense of well-being. People who are very active or athletic may need more frequent self-care maintenance.

 

A Note on Mental Health care:

These same protocols can also be applied to mental and emotional health. Psychotherapy sessions for high distress, medium distress, chronic distress, and mental health maintenance often follow the same frequency guidelines as the pain levels, since mental and emotional distress is a form of pain. Coming to classes provides valuable support for regulating mood, reducing the physical symptoms of mental and emotional stress, and releasing emotional energy that is stored in the body. Adding bodywork and/or acupuncture to your treatment plan can treat imbalances that may be contributing to distress and help boost a sense of overall wellbeing.