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Photo representing Roll out your Hip Pain with Yamuna® Body Rolling

Roll Out Your Hip Pain With Yamuna® Body Rolling

Keeping this joint flexible, toned, and strong is critical to keeping your hip joint healthy.

Take Care of Your Hip Joint

The hip joint is designed to withstand a large amount of impact. Because of its strategic location between the torso and the legs, it takes a lot of pressure from forces above and below. The spine, torso, arms, head, and internal organs press down into the hip from gravitational forces. The ground force from below exerts pressure with each step that we take. But the hip joint can become inflamed and damaged so it is important to keep it working well to maintain an active lifestyle and avoid hip pain.
Hip joint anatomy

The demands of sporting activities, extended amount of time spent sitting in front of the computer, dysfunctional posture habits, or poor alignment of the hip-knee-ankle-foot take a toll on this joint. Muscles that support this joint become shortened and weak. If you are experiencing hip pain, it is best to listen to a whisper complaint of the body instead of waiting to hear it scream. The number of hip replacements is proof that this joint is taking a huge amount of compressive forces and can easily break down.

Keeping this joint flexible, toned, and strong is critical to keeping your hip joint healthy. There are some good stretches and exercises that physical therapists suggest for the hip. Yoga is another way to address the hip, but I propose a better option that goes beyond simple stretches for hip pain and brings support to make your Yoga practice more safe and effective.


Yamuna® Body Rolling (YBR)

Yamuna Body Rolling is a whole body fitness system that relieves pain, frees myofascial restrictions, increases joint range of motion, and improves bone quality. It consists of a series of routines using 4 to 10 inch specialized balls. Unlike other ball exercises, YBR goes far beyond movement and stretching. It allows you to work specific muscles in detail. It is effective as a self-healing treatment.

Using the Yamuna ball, your body weight and breathing, the YBR routines follow the origin and insertion of muscles. What this means is that muscles attach to bones at both ends though a tough tissue called tendons. In YBR you learned to roll from the bone at the origin of a muscle, through its first tendon, into the belly of the muscle, into the tendon at the other end of the muscle, and, finally, where it inserts into the bone again.


Around the Hip Joint with a Yamuna Ball

The hip is called a ball and socket joint. The ball portion of the joint is located at the uppermost part of the thigh bone, the femur. The socket part of the joint is created by the lower part of the the pelvis. It allows movement in multiple directions. This area can develop tightness circumferentially, like a tight rubber band. So it is important to work 360-degrees around the hip. This means working all four sides of the hip (back=posterior, inner=medial, front=anterior, outside=lateral).


Working the Back of the Hip

A great place to begin is sitting on the Yamuna ball to release the muscles on the back of the hip. Yamuna has created a video that shows how to address the gluteal muscles and the hamstrings. It is always good to start with the Gold Yamuna ball, but the Pearl and Silver are options too.


If you would like to work deeper into the hip joint, addressing the hip external rotator muscles, try this routine. Yamuna is using one of the small Black Balls, but I occasionally will do this routine with the Pearl ball.


 

Working the Inner Thigh


Hip pain adductorsWorking the inner thigh muscles brings a lift to the torso. Adductor muscles can have a huge downward pull on the body when they are tight. You do not need to have a detailed understanding of anatomy to roll, but understanding just a little bit about the muscles goes a long way in getting the most benefit from this technique. There are six adductor muscles and they originate on the pelvis at the pubic bone. Most of these inner thigh muscles descend and re-attach on the inside of the femur, or thigh bone.adductors hip pain The gracilis muscle, which attaches just below the knee joint, is the only exception. Rolling into a sidelying position when your reach the knee allows for a connection to this muscular attachment in a gentle manner to protect the knee joint and is easier on the body.

 

 

 

 

Working the Front of the Hip

Anatomy of thigh hip
body rolling for tight hip flexorsWorking the hip in the front of the body addresses the hip flexors. The prominent bone at the front of your hip, the anterior superior iliac spine (ASIS), is the bony attachment of several of the hip flexors, so begin there. Work down into the top of the thigh making sure to incorporate breathing. Stretch your leg long, attempting to differentiate it from the pelvis. Rotate your leg each direction to influence the structures in this area.

This is a must Yamuna Body Routine to counter the many hours spent in the sitting position.  The hip flexor muscles have a vice grip downward pull which is so evident in the elderly as they gradually bend more forward with each decade.

 

 

 

Working the Outside of the Hip

To complete the circle around the hip, spend some time on the outside of the hip. Roll down into the IT band. Unlike a foam roller, remember to only roll in one direction;  from hip to just above the knee. This allows a release of the muscles without confusing the body. There is no need to roll up and down repeatedly.

Have you ever used a foam roller and had to grimace because of the pain. Unlike foam rolling, the Yamuna Body Rolling experience works with the body, not against it. The Yamuna ball has a “give,” allowing you to sink into the ball, but also it has a “give back” or a resistance. It feels much like a deep myofascial release massage, but you are in control of the amount of pressure.

Always remember to roll out both sides of the body. The body has a natural intelligence and spending time on both sides of the body gives neuromuscular feedback to the brain to bring balance. There is a tendency to only want to roll on the tighter side, but you may be surprised at the tension held in the unaffected side from compensatory holding patterns.

Rolling out the Outer Hip and the IT Band

 

 

Get on the Ball and Roll out your Hip


Give your hips the attention they need by working all four sides of the joint to relieve hip pain. Yamuna Body Rolling can help you create positive, permanent changes in the body. Doing what it takes to keep our joints healthy is important no matter our age. Take the impact out of your body and relieve your hip pain with Yamuna Body Rolling.


Yamuna Save the Hips video

As with all new fitness programs, consult with your healthcare practitioner before starting a Yamuna Body Rolling regime, especially if you have a pre-existing condition that may limit your ability to tolerate this activity.



Photo credits:

“Hip bone anterior high-res” by Anatomography – en:Anatomography (setting page of this image). Licensed under CC BY-SA 2.1 jp via Commons – https://commons.wikimedia.org/wiki/File:Hip_bone_anterior_high-res.jpg#/media/File:Hip_bone_anterior_high-res.jpg

“Anterior Hip Muscles 2” by Beth ohara – Own work. Licensed under CC BY-SA 3.0 via Commons – https://commons.wikimedia.org/wiki/File:Anterior_Hip_Muscles_2.PNG#/media/File:Anterior_Hip_Muscles_2.PNG

“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

Video credits:

yamunausa.com

Categories: Hip pain relief, Yamuna Body Rolling
Post by Mary Falk PT on September 15, 2015

Roll out your Hip Pain with Yamuna® Body Rolling

Keeping this joint flexible, toned, and strong is critical to keeping your hip joint healthy.

Take Care of Your Hip Joint

The hip joint is designed to withstand a large amount of impact. Because of its strategic location between the torso and the legs, it takes a lot of pressure from forces above and below. The spine, torso, arms, head, and internal organs press down into the hip from gravitational forces. The ground force from below exerts pressure with each step that we take. But the hip joint can become inflamed and damaged so it is important to keep it working well to maintain an active lifestyle and avoid hip pain.
Hip joint anatomy

The demands of sporting activities, extended amount of time spent sitting in front of the computer, dysfunctional posture habits, or poor alignment of the hip-knee-ankle-foot take a toll on this joint. Muscles that support this joint become shortened and weak. If you are experiencing hip pain, it is best to listen to a whisper complaint of the body instead of waiting to hear it scream. The number of hip replacements is proof that this joint is taking a huge amount of compressive forces and can easily break down.

Keeping this joint flexible, toned, and strong is critical to keeping your hip joint healthy. There are some good stretches and exercises that physical therapists suggest for the hip. Yoga is another way to address the hip, but I propose a better option that goes beyond simple stretches for hip pain and brings support to make your Yoga practice more safe and effective.


Yamuna® Body Rolling (YBR)

Yamuna Body Rolling is a whole body fitness system that relieves pain, frees myofascial restrictions, increases joint range of motion, and improves bone quality. It consists of a series of routines using 4 to 10 inch specialized balls. Unlike other ball exercises, YBR goes far beyond movement and stretching. It allows you to work specific muscles in detail. It is effective as a self-healing treatment.

Using the Yamuna ball, your body weight and breathing, the YBR routines follow the origin and insertion of muscles. What this means is that muscles attach to bones at both ends though a tough tissue called tendons. In YBR you learned to roll from the bone at the origin of a muscle, through its first tendon, into the belly of the muscle, into the tendon at the other end of the muscle, and, finally, where it inserts into the bone again.


Around the Hip Joint with a Yamuna Ball

The hip is called a ball and socket joint. The ball portion of the joint is located at the uppermost part of the thigh bone, the femur. The socket part of the joint is created by the lower part of the the pelvis. It allows movement in multiple directions. This area can develop tightness circumferentially, like a tight rubber band. So it is important to work 360-degrees around the hip. This means working all four sides of the hip (back=posterior, inner=medial, front=anterior, outside=lateral).


Working the Back of the Hip

A great place to begin is sitting on the Yamuna ball to release the muscles on the back of the hip. Yamuna has created a video that shows how to address the gluteal muscles and the hamstrings. It is always good to start with the Gold Yamuna ball, but the Pearl and Silver are options too.


If you would like to work deeper into the hip joint, addressing the hip external rotator muscles, try this routine. Yamuna is using one of the small Black Balls, but I occasionally will do this routine with the Pearl ball.


 

Working the Inner Thigh


Hip pain adductorsWorking the inner thigh muscles brings a lift to the torso. Adductor muscles can have a huge downward pull on the body when they are tight. You do not need to have a detailed understanding of anatomy to roll, but understanding just a little bit about the muscles goes a long way in getting the most benefit from this technique. There are six adductor muscles and they originate on the pelvis at the pubic bone. Most of these inner thigh muscles descend and re-attach on the inside of the femur, or thigh bone.adductors hip pain The gracilis muscle, which attaches just below the knee joint, is the only exception. Rolling into a sidelying position when your reach the knee allows for a connection to this muscular attachment in a gentle manner to protect the knee joint and is easier on the body.

 

 

 

 

Working the Front of the Hip

Anatomy of thigh hip
body rolling for tight hip flexorsWorking the hip in the front of the body addresses the hip flexors. The prominent bone at the front of your hip, the anterior superior iliac spine (ASIS), is the bony attachment of several of the hip flexors, so begin there. Work down into the top of the thigh making sure to incorporate breathing. Stretch your leg long, attempting to differentiate it from the pelvis. Rotate your leg each direction to influence the structures in this area.

This is a must Yamuna Body Routine to counter the many hours spent in the sitting position.  The hip flexor muscles have a vice grip downward pull which is so evident in the elderly as they gradually bend more forward with each decade.

 

 

 

Working the Outside of the Hip

To complete the circle around the hip, spend some time on the outside of the hip. Roll down into the IT band. Unlike a foam roller, remember to only roll in one direction;  from hip to just above the knee. This allows a release of the muscles without confusing the body. There is no need to roll up and down repeatedly.

Have you ever used a foam roller and had to grimace because of the pain. Unlike foam rolling, the Yamuna Body Rolling experience works with the body, not against it. The Yamuna ball has a “give,” allowing you to sink into the ball, but also it has a “give back” or a resistance. It feels much like a deep myofascial release massage, but you are in control of the amount of pressure.

Always remember to roll out both sides of the body. The body has a natural intelligence and spending time on both sides of the body gives neuromuscular feedback to the brain to bring balance. There is a tendency to only want to roll on the tighter side, but you may be surprised at the tension held in the unaffected side from compensatory holding patterns.

Rolling out the Outer Hip and the IT Band

 

 

Get on the Ball and Roll out your Hip


Give your hips the attention they need by working all four sides of the joint to relieve hip pain. Yamuna Body Rolling can help you create positive, permanent changes in the body. Doing what it takes to keep our joints healthy is important no matter our age. Take the impact out of your body and relieve your hip pain with Yamuna Body Rolling.


Yamuna Save the Hips video

As with all new fitness programs, consult with your healthcare practitioner before starting a Yamuna Body Rolling regime, especially if you have a pre-existing condition that may limit your ability to tolerate this activity.



Photo credits:

“Hip bone anterior high-res” by Anatomography – en:Anatomography (setting page of this image). Licensed under CC BY-SA 2.1 jp via Commons – https://commons.wikimedia.org/wiki/File:Hip_bone_anterior_high-res.jpg#/media/File:Hip_bone_anterior_high-res.jpg

“Anterior Hip Muscles 2” by Beth ohara – Own work. Licensed under CC BY-SA 3.0 via Commons – https://commons.wikimedia.org/wiki/File:Anterior_Hip_Muscles_2.PNG#/media/File:Anterior_Hip_Muscles_2.PNG

“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

Video credits:

yamunausa.com

Categories: Hip pain relief, Yamuna Body Rolling

Post by Mary Falk PT on September 15, 2015

Restorative Categories

 
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Yamuna Body Rolling is a whole body fitness system that relieves pain, increases joint range of motion, and improves bone quality.

2 Responses to Roll out your Hip Pain with Yamuna® Body Rolling

  1. This is great, fantastic job! Thanks, so eloquently written. Do you allow reposting, or is this just for practitioners. Maybe you have a blog site/web site I can direct my students too or share with them. Thanks again, Jacque.

  2. Thank you Jacque. I am so glad you enjoyed the article. Feel free to repost this article as you like. My website is restorationpt.net. Another way to stay connected is to sign up for my newsletter or connect with me via Facebook, Instagram, Twitter, or Pinterest. The links for social media are on my webpage. Happy rolling.