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Photo representing Foam Rolling vs. Yamuna Body Rolling: Which is better for You?

Foam Rolling vs. Yamuna Body Rolling: Which is better for You?

Learn more about how foam rolling and body rolling are similar and different.

Foam rolling has gained popularity in the current culture of exercise. It is a common sight in gyms and is used for tight IT Bands, Gluteals, Quads and Hamstrings. There is another rolling technique that has been around for over two decades. It is called Yamuna® Body Rolling (YBR). So the question is “Which body rolling technique benefits your body the most?”

Compare and Contrast

Rolling on a foam roller and rolling on a Yamuna® ball are both body rolling techniques. They are similar in that they each use body weight on an object to connect with the underlying tissues of the body.

Foam rollers are cylindrical, therefore they work in a linear manner.  Many foam rollers are made of dense, hard foam with little to no “give.”  Anyone who has tried a foam roller knows that they can be very painful.  It fits in well with the “no pain, no gain” exercise philosophy.  If the pressure from the foam roller is too intense, pain is perceived and the body reflexively tenses up. This makes it very difficult to relax the muscle in order to create positive change and correction.

Often times you will see people rolling up and down, up and down on a foam roller…mashing their tissues into the deeper structures of the body. This up and down rolling actually confuses the body.  If you have had a good massage, you know that even deep tissue work is done generally in one direction. This is to say it is performed with careful intent, not randomly.

Yamuna Body RollingUnlike a hard, cylindrical foam roller, Yamuna® balls are round and come in a variety of sizes and densities to accommodate different areas of the body.  Our bodies are 3-dimensional. In like manner, the inherent shape of a ball lends itself to detailed body work. As a result, the ball connects with more of the body.  Thus, it is able to make positive changes more efficiently and with less pain. In addition, YBR uses simple, but specific routines, so that both you (and your body) are less confused about what you are trying to accomplish.

 

Yamuna Body Rolling follows the Logic of the Body

From Origin to InsertionAnatomy of thigh hip

The philosophy of Yamuna Body Rolling is to respect the logic of the body.  Easy to learn routines follow the path of a muscle, from origin to insertion (from where the muscle starts to where it ends.)

We roll and iron out the muscle, starting at the (origin) bone, through the tendon, the belly of the muscle, the ending tendon to the connecting (insertion) bone. Starting at the tendinous insertion of a muscle at the bone and working through the muscle in this manner is key to releasing the vice grip of a tight muscle.

Another aspect of the natural order of the body is to start with larger muscle groups and work toward the smaller ones.  We also work superficially first, and then on to deeper structures. Working in this manner follows the natural logic and order of the body.

Bone Stimulation

It is well known that weight bearing improves bone quality. Bone stimulation is a key point with Yamuna Body Rolling. Yamuna Zake, creator of the YBR technique explains, “Sinking in towards the bone helps to take the impact out of the bone.”

Our bones are 3-dimensional.  A foam roller can make contact with only a slight area of the bone because of its cylindrical shape and linear movement. In comparison, a Yamuna ball can work deeply into the joint at multiple points on the bone.

For example, the ischial tuberosity, or “sit bone” is the bone where the hamstrings and the adductor magnus muscle attach. The round shape of the ball allows work at multiple angles and points on the bone.

Here is a simple Yamuna Body Rolling routine  that Yamuna teaches to illustrate this concept.

 

Modifications to Accommodate Different Sensitivity Levels

Everyone has a different sensitivities as to how much pressure their nervous system can tolerate on their bones and tissues.  The variety of sizes and densities of the balls gives the user a choice on what is best for their individual body. In addition, the Yamuna balls have valves which allow the balls to be deflated to accommodate extra tender areas.

Much like the gifted hand of the manual therapist, the ball sinks into the tissues of the body. The Yamuna balls have just the right amount of “give” and “give back” to allow the body to comfortably sink into the ball, thus allowing for muscular release.

Working with a certified Yamuna practitioner is helpful to learn adjustments to routines that allow you to work less (or more!) deeply into your body.  With Yamuna Body Rolling you are in complete control of how your work on yourself.

Portability

deflate Yamuna balls
Yamuna balls deflate and are easy to pack in your carry-on luggage.

Yamuna Balls are portable.  Most of the Yamuna balls can be fully deflated using the Yamuna Pump for packing when traveling.  The balls that can be deflated include the gold, silver, and pearl Yamuna balls.

The smaller, black (calf) balls can turn a lengthy car or plane ride into a treatment session.  Using the weight of the body against the seat back, you can work up the spine with the two black Yamuna balls.

Detailed Work on the Both sides of the Spine

Keeping the spine flexible is key to aging well, no matter what decade of life that you are in.  Who doesn’t enjoy a back massage?  As shown below, working up both sides of the spine from the base of the sacrum up to the neck can be done with detail using the Yamuna ball. This is done on one side and then the other.

Ease back pain with body rolling
Ease back discomfort by rolling up both sides of the spine.

 

Bringing Length to the Front of the BodyAbdominal body rolling

A very unique aspect of the Yamuna Body Rolling technique is the ability to work the front of the body.  Releasing pressure from the Yamuna ball helps when working in the abdomen to connect with the abdominal muscles and deep hip flexors. When done correctly with a ball, stimulation of the pubic bone can have a positive effect on the sacroiliac joints on the back of the body.

 

Addresses All Sides of the Neck

The neck can be worked from many angles to affect the muscles in the front, sides and back. Uniquely, the Yamuna pearl ball works wonderfully for this area.

 

Face Balls to Work on the Facegentle and soft face ball

Lastly, the Face balls can be used to work the muscles and bones of the face to help release repetitive tension patterns such as furrowing your brow, wrinkling your forehead, or clenching your jaw. Because of the soft and pliable texture of this ball, it is perfect for the delicate tissues of the face. Working the bones of the face can help with eye tension, sinus pressure, TMJ discomfort, headaches, and premature wrinkles.

 

Yamuna Body Rolling Benefits the Body

In summary, Yamuna balls have some important qualities as compared to foam rollers.

  • BODY LOGICAL: Yamuna Body Rolling routines work with the logical order of your anatomy.
  • YOU ARE IN CONTROL: Modifications, such as adjusting the pressure in the ball or working on a soft surface, brings an option for those with more tissue sensitivity.
  • PORTABLE: These therapy balls can be fully deflated so they are portable and fit easily in one’s suitcase when traveling.
  • BENEFITS THE BODY: Yamuna Body Rolling routines benefit the body in many ways.

Whether you are looking for a body rolling technique to heal from an injury, joint aches and pains, as well as post workout soreness, the Yamuna balls and Yamuna Body Rolling technique excel in their attributes as compared to the foam rollers.

 

whole body fitness body rolling

 

Photo Credits:

“Rectus femoris” by modified by Uwe Gille – Gray430.png. Licensed under Public Domain via Commons – https://commons.wikimedia.org/wiki/File:Rectus_femoris.png#/media/File:Rectus_femoris.png

Yamunausa.com

 

**********************************************************************************************************************************************

“I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.”  Psalm 139.14

Categories: Body Rolling, Exercise, Natural Pain Relief, Yamuna Body Rolling
Post by Mary Falk PT on April 22, 2017

Foam Rolling vs. Yamuna Body Rolling: Which is better for You?

Learn more about how foam rolling and body rolling are similar and different.

Foam rolling Yamuna body rolling

Foam rolling has gained popularity in the current culture of exercise. It is a common sight in gyms and is used for tight IT Bands, Gluteals, Quads and Hamstrings. There is another rolling technique that has been around for over two decades. It is called Yamuna® Body Rolling (YBR). So the question is “Which body rolling technique benefits your body the most?”

Compare and Contrast

Rolling on a foam roller and rolling on a Yamuna® ball are both body rolling techniques. They are similar in that they each use body weight on an object to connect with the underlying tissues of the body.

Foam rollers are cylindrical, therefore they work in a linear manner.  Many foam rollers are made of dense, hard foam with little to no “give.”  Anyone who has tried a foam roller knows that they can be very painful.  It fits in well with the “no pain, no gain” exercise philosophy.  If the pressure from the foam roller is too intense, pain is perceived and the body reflexively tenses up. This makes it very difficult to relax the muscle in order to create positive change and correction.

Often times you will see people rolling up and down, up and down on a foam roller…mashing their tissues into the deeper structures of the body. This up and down rolling actually confuses the body.  If you have had a good massage, you know that even deep tissue work is done generally in one direction. This is to say it is performed with careful intent, not randomly.

Yamuna Body RollingUnlike a hard, cylindrical foam roller, Yamuna® balls are round and come in a variety of sizes and densities to accommodate different areas of the body.  Our bodies are 3-dimensional. In like manner, the inherent shape of a ball lends itself to detailed body work. As a result, the ball connects with more of the body.  Thus, it is able to make positive changes more efficiently and with less pain. In addition, YBR uses simple, but specific routines, so that both you (and your body) are less confused about what you are trying to accomplish.

 

Yamuna Body Rolling follows the Logic of the Body

From Origin to InsertionAnatomy of thigh hip

The philosophy of Yamuna Body Rolling is to respect the logic of the body.  Easy to learn routines follow the path of a muscle, from origin to insertion (from where the muscle starts to where it ends.)

We roll and iron out the muscle, starting at the (origin) bone, through the tendon, the belly of the muscle, the ending tendon to the connecting (insertion) bone. Starting at the tendinous insertion of a muscle at the bone and working through the muscle in this manner is key to releasing the vice grip of a tight muscle.

Another aspect of the natural order of the body is to start with larger muscle groups and work toward the smaller ones.  We also work superficially first, and then on to deeper structures. Working in this manner follows the natural logic and order of the body.

Bone Stimulation

It is well known that weight bearing improves bone quality. Bone stimulation is a key point with Yamuna Body Rolling. Yamuna Zake, creator of the YBR technique explains, “Sinking in towards the bone helps to take the impact out of the bone.”

Our bones are 3-dimensional.  A foam roller can make contact with only a slight area of the bone because of its cylindrical shape and linear movement. In comparison, a Yamuna ball can work deeply into the joint at multiple points on the bone.

For example, the ischial tuberosity, or “sit bone” is the bone where the hamstrings and the adductor magnus muscle attach. The round shape of the ball allows work at multiple angles and points on the bone.

Here is a simple Yamuna Body Rolling routine  that Yamuna teaches to illustrate this concept.

 

Modifications to Accommodate Different Sensitivity Levels

Everyone has a different sensitivities as to how much pressure their nervous system can tolerate on their bones and tissues.  The variety of sizes and densities of the balls gives the user a choice on what is best for their individual body. In addition, the Yamuna balls have valves which allow the balls to be deflated to accommodate extra tender areas.

Much like the gifted hand of the manual therapist, the ball sinks into the tissues of the body. The Yamuna balls have just the right amount of “give” and “give back” to allow the body to comfortably sink into the ball, thus allowing for muscular release.

Working with a certified Yamuna practitioner is helpful to learn adjustments to routines that allow you to work less (or more!) deeply into your body.  With Yamuna Body Rolling you are in complete control of how your work on yourself.

Portability

deflate Yamuna balls
Yamuna balls deflate and are easy to pack in your carry-on luggage.

Yamuna Balls are portable.  Most of the Yamuna balls can be fully deflated using the Yamuna Pump for packing when traveling.  The balls that can be deflated include the gold, silver, and pearl Yamuna balls.

The smaller, black (calf) balls can turn a lengthy car or plane ride into a treatment session.  Using the weight of the body against the seat back, you can work up the spine with the two black Yamuna balls.

Detailed Work on the Both sides of the Spine

Keeping the spine flexible is key to aging well, no matter what decade of life that you are in.  Who doesn’t enjoy a back massage?  As shown below, working up both sides of the spine from the base of the sacrum up to the neck can be done with detail using the Yamuna ball. This is done on one side and then the other.

Ease back pain with body rolling
Ease back discomfort by rolling up both sides of the spine.

 

Bringing Length to the Front of the BodyAbdominal body rolling

A very unique aspect of the Yamuna Body Rolling technique is the ability to work the front of the body.  Releasing pressure from the Yamuna ball helps when working in the abdomen to connect with the abdominal muscles and deep hip flexors. When done correctly with a ball, stimulation of the pubic bone can have a positive effect on the sacroiliac joints on the back of the body.

 

Addresses All Sides of the Neck

The neck can be worked from many angles to affect the muscles in the front, sides and back. Uniquely, the Yamuna pearl ball works wonderfully for this area.

 

Face Balls to Work on the Facegentle and soft face ball

Lastly, the Face balls can be used to work the muscles and bones of the face to help release repetitive tension patterns such as furrowing your brow, wrinkling your forehead, or clenching your jaw. Because of the soft and pliable texture of this ball, it is perfect for the delicate tissues of the face. Working the bones of the face can help with eye tension, sinus pressure, TMJ discomfort, headaches, and premature wrinkles.

 

Yamuna Body Rolling Benefits the Body

In summary, Yamuna balls have some important qualities as compared to foam rollers.

  • BODY LOGICAL: Yamuna Body Rolling routines work with the logical order of your anatomy.
  • YOU ARE IN CONTROL: Modifications, such as adjusting the pressure in the ball or working on a soft surface, brings an option for those with more tissue sensitivity.
  • PORTABLE: These therapy balls can be fully deflated so they are portable and fit easily in one’s suitcase when traveling.
  • BENEFITS THE BODY: Yamuna Body Rolling routines benefit the body in many ways.

Whether you are looking for a body rolling technique to heal from an injury, joint aches and pains, as well as post workout soreness, the Yamuna balls and Yamuna Body Rolling technique excel in their attributes as compared to the foam rollers.

 

whole body fitness body rolling

 

Photo Credits:

“Rectus femoris” by modified by Uwe Gille – Gray430.png. Licensed under Public Domain via Commons – https://commons.wikimedia.org/wiki/File:Rectus_femoris.png#/media/File:Rectus_femoris.png

Yamunausa.com

 

**********************************************************************************************************************************************

“I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.”  Psalm 139.14

Categories: Body Rolling, Exercise, Natural Pain Relief, Yamuna Body Rolling

Post by Mary Falk PT on April 22, 2017

Restorative Categories

 
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A look at the foam rolling and Yamuna Body Rolling techniques.

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