Restoration Physical Therapy
Photo representing My Aching Shoulder!  What now?

My Aching Shoulder! What now?

Yamuna body rolling will keep your joints in better alignment, release built-up tension in your muscles, relieve the aches and promote deep breathing and relaxation.

Athletic swimmer in action in a swimming pool
Athletic swimmer in action in a swimming pool

I love to swim. It’s peaceful. The movement is rhythmic and the buoyancy of the water is up-lifting. But recently while swimming the freestyle stroke, I noticed a twinge in my shoulder. Red Flag!

Listening for your body’s warning signals or red flags, like my aching shoulder, and then addressing them quickly is the basic premise of body sustainability. Many people opt for the “just see if the pain goes away” approach, but in actuality, your body is complaining. So you can choose to listen while it is a gentle whisper, or wait until it is a screaming pain. One effective option to address the everyday red flags is with Yamuna body rolling (YBR) routines. YBR will keep your joints in better alignment, release built-up tension in your muscles, relieve the aches and promote deep breathing and relaxation.

In a prior blog I discussed the anatomy of the shoulder joint and how important alignment and movement of the rib cage is to shoulder joint function. So a great place to start is the sternum, otherwise known as the breastbone (the front of the ribcage). This area can be painful if the bone and the sternal-rib joints have become rigid. Deflate some of the air from the Yamuna ball to make it more comfortable using the removable needle from the pump if needed. Yamuna’s “In Bed” work is meant to be done on a soft surface, such as a mattress over a longer time frame with focus on breath and subsequent myofascial release. Underwire bras are a no-no for this routine.

Additional notes of precaution for weight bearing in this area: First, there is a projection of bone, called the xiphoid process, that can easily be broken or deviated so avoid weight bearing on this bone. You can find the xiphoid process by following the lower ribs at your sides up to the front where they come together at the sternum. Place the ball 3-4 fingers above that spot. Secondly, this area can become inflexible, so if you are new to rolling, use the gold ball. The gold ball’s larger size and softer surface helps your sternum adjust to the weight-bearing. Some people may need to place a small pillow under the abdomen if the low back is uncomfortable in this position. Lastly, move the breast tissue out of the way. The pearl ball is a bit smaller than the gold ball and works well for this routine.

Breathe deeply for 5 breaths, allowing yourself to sink into the ball. Move your body towards your feet allowing the ball to move upwards in small increments. Repeat your 5 breaths. Keep moving up until the ball gets just below the notch at the top of sternum.

IMG_23921With this particular shoulder twinge, I opted for the gentle, Yamuna In Bed approach to deal with my shoulder ache in lieu of a more intense routine on the floor. Using the pearl ball on a mattress, I was able to use the weight of my body, deep breathing, and time to achieve muscular/fascial stretching and pain relief. I began working in the sternum, progressing 360 degrees around the rib cage and then into the axilla (armpit).

Listen to your body’s signals and heed the call to take action. Don’t be duped into thinking if you ignore it, it will go away and no harm has been done. Embrace body sustainability sooner rather than later. Time has a way of making the consequences more painful if we ignore the gentle red flag whispers.

Take the first step. Order your Yamana Balls and start rolling.

Categories: Body Sustainability, Breathing Exercise, Shoulder Pain, Yamuna Body Rolling
Post by Mary Falk PT on May 25, 2014

My Aching Shoulder! What now?

Yamuna body rolling will keep your joints in better alignment, release built-up tension in your muscles, relieve the aches and promote deep breathing and relaxation.

Sternum Ribcage
Athletic swimmer in action in a swimming pool
Athletic swimmer in action in a swimming pool

I love to swim. It’s peaceful. The movement is rhythmic and the buoyancy of the water is up-lifting. But recently while swimming the freestyle stroke, I noticed a twinge in my shoulder. Red Flag!

Listening for your body’s warning signals or red flags, like my aching shoulder, and then addressing them quickly is the basic premise of body sustainability. Many people opt for the “just see if the pain goes away” approach, but in actuality, your body is complaining. So you can choose to listen while it is a gentle whisper, or wait until it is a screaming pain. One effective option to address the everyday red flags is with Yamuna body rolling (YBR) routines. YBR will keep your joints in better alignment, release built-up tension in your muscles, relieve the aches and promote deep breathing and relaxation.

In a prior blog I discussed the anatomy of the shoulder joint and how important alignment and movement of the rib cage is to shoulder joint function. So a great place to start is the sternum, otherwise known as the breastbone (the front of the ribcage). This area can be painful if the bone and the sternal-rib joints have become rigid. Deflate some of the air from the Yamuna ball to make it more comfortable using the removable needle from the pump if needed. Yamuna’s “In Bed” work is meant to be done on a soft surface, such as a mattress over a longer time frame with focus on breath and subsequent myofascial release. Underwire bras are a no-no for this routine.

Additional notes of precaution for weight bearing in this area: First, there is a projection of bone, called the xiphoid process, that can easily be broken or deviated so avoid weight bearing on this bone. You can find the xiphoid process by following the lower ribs at your sides up to the front where they come together at the sternum. Place the ball 3-4 fingers above that spot. Secondly, this area can become inflexible, so if you are new to rolling, use the gold ball. The gold ball’s larger size and softer surface helps your sternum adjust to the weight-bearing. Some people may need to place a small pillow under the abdomen if the low back is uncomfortable in this position. Lastly, move the breast tissue out of the way. The pearl ball is a bit smaller than the gold ball and works well for this routine.

Breathe deeply for 5 breaths, allowing yourself to sink into the ball. Move your body towards your feet allowing the ball to move upwards in small increments. Repeat your 5 breaths. Keep moving up until the ball gets just below the notch at the top of sternum.

IMG_23921With this particular shoulder twinge, I opted for the gentle, Yamuna In Bed approach to deal with my shoulder ache in lieu of a more intense routine on the floor. Using the pearl ball on a mattress, I was able to use the weight of my body, deep breathing, and time to achieve muscular/fascial stretching and pain relief. I began working in the sternum, progressing 360 degrees around the rib cage and then into the axilla (armpit).

Listen to your body’s signals and heed the call to take action. Don’t be duped into thinking if you ignore it, it will go away and no harm has been done. Embrace body sustainability sooner rather than later. Time has a way of making the consequences more painful if we ignore the gentle red flag whispers.

Take the first step. Order your Yamana Balls and start rolling.

Categories: Body Sustainability, Breathing Exercise, Shoulder Pain, Yamuna Body Rolling

Post by Mary Falk PT on May 25, 2014

Restorative Categories

 
Share with your friends

With this particular shoulder twinge, I opted for the gentle, Yamuna In Bed approach to deal with my shoulder ache in lieu of a more intense routine on the floor.

Sorry, comments are closed for this post.