Body Rolling: Quick, Easy, Effective Workout That Also Helps Back Pain

If you could find a quick fitness program that keeps you flexible between workouts,
strengthens and tones the body, alleviates back and hip pain and makes you look slimmer, you would get on the ball! It seems that’s exactly what people are doing. It’s called Body Rolling and it really gives you a quick, easy effective workout that also helps back pain. Body Rolling is still relatively unheard of, but then so was Pilates before the “mind-body” fitness movement became popular and people started seeking gentler paths to health and wellness.

I'm not a licensed fitness instructor, but I can certainly recommend this workout. Several years ago I had the good fortune of visiting Canyon Ranch Spa where Body Rolling classes were offered as part of their scheduled fitness classes. I hadn’t a clue what to expect, but after taking a class, I knew I had found the answer to my search for a FAST interim workout, great for stretching out and massaging those over-worked muscles. What's more, Body Rolling, like Pilates, can re-shape your body for a sleeker, slimmer look. What I also discovered, was that a Body Rolling massage really alleviates back, hip, shoulder and leg pain without drugs.

Originally developed by body therapist and Yoga instructor, Yamuna Zake and trademarked as “Yamuna Body Rolling”, this simple workout is performed with six-to-ten-inch inflatable rubber balls.

You don’t bounce these balls or toss them through a hoop; you roll over them! If it sounds easy - it is, unless you are highly uncoordinated or have been drinking heavily.

There is a method to effective Body Rolling and obviously there’s also a modest financial investment, but many people, including myself have benefited from this great quick workout that can be accomplished in as little as fifteen minutes.

The different sized balls are designed for varied workout levels and are targeted for specific areas of the body. For example, the soft 10” Yellow ball is used for those with limited flexibility, osteoporosis or arthritis. It’s can also be used by those who prefer a gentler workout. The ball is used on back, hips, legs, thighs, arms, neck, shoulders, abs, buttocks, and feet muscles. The Yellow ball may also be used on the stomach muscles for all fitness levels.

The slightly firmer 9” Silver ball (formerly red), is considered the standard or “foundation” ball used for those without physical limitations. It’s used for the same work areas as the Yellow ball, except for the stomach.

You start out by sitting with one butt cheek on the ball, leg extended and the other leg bent as shown in the photo. You use your arms and your core muscles to move yourself backwards over the ball as it rolls along your entire leg. The weight of your leg “sinks” into the ball as muscles and tendons are stretched and massaged. You are also instructed to breathe into each movement as the ball rolls along down the length of your leg.

The leg roll is then repeated on the other leg. You can roll along the inside or the outside of your leg to really stretch out and energize those muscles.

The nice thing about a quick Body Rolling session is that it really makes you feel longer and slimmer. You’ll find that the more you roll, the more “stretched out” you become. It’s like ironing your body without the burn. You begin where the muscle begins – within the dense fibrous tendons that anchor them to your bones.

After a brief session of body rolling along my legs and hips, I can bend over, legs straight and place my palms on the ground. The only other time I’m able to perform this feat is when I’ve been through an hour of Stretch Class.

The Green ball is a little smaller (6”) and it is used to strengthen, stretch and relax the neck, underarms and pelvis. You can even use it on your tired bottom while seated at a desk!

A pair of small Pinky balls (a new addition to the Yamuna line) works the reflex points on the bottom of your feet to help to increase circulation. You stand and roll over the balls holding on to a wall or chair for support.

Lastly, the firm 4” Black balls, sold in pairs are great for runners, dancers, cyclists, and climbers to strengthen their knees, calves, and ankles. I use this ball to get relief from hip and sciatic pain. It is also good for stretching out your pectoral muscles which can ease shoulder pain.

If you have physical limitations and you cannot roll over the balls on the floor, you can press into the balls against a wall. It still works the same way by stretching and massaging the muscles along your arms, neck and back.

A Body Rolling session makes you feel like you’ve been working out strenuously because your circulation increases as you breathe deeply into the movements and most of your muscles are totally engaged.

Body Rolling is a mild form of weight bearing, except backwards. Instead of working your muscles and tendons by lifting something heavy, you work them by using the mass of your own body weight.

Body Rolling also improves your equilibrium. Holding the positions while you roll works your core muscles. The very act of rolling over the ball engages muscles that promote stability and balance.

I want to reiterate that Body Rolling is not only a great way to stay limber between workouts, it is a natural solution for pain management. If you have muscles aches and pains that would benefit from deep tissue massage, Body Rolling is a great, cost-effective alternative!

Many people, myself included, find that chronic low back pain is greatly alleviated after stretching out the glutes and hamstrings. Even those who suffer from limited mobility such as shoulder bursitis, find relief after the pectoral, back and neck muscles are deeply massaged with regular body rolling sessions. So before you get that cortisone shot, try this natural, alternative solution.

You can find Certified Yamuna Body Rolling instructors and classes in many cities in the U.S.; although there are great books, videos and DVD’s that offer guidance for you to begin a Body Rolling practice. The video is a good introduction to Body Rolling. You see how it’s done and you get an idea of how to put together the perfect at-home program for your individual needs. The book is excellent, because it gives illustrated, step-by-step instructions for rolling out just about every part of your body. An entire Yamuna Body Rolling Kit may be purchased for about the same price as a professional massage.

Body Rolling workouts other than the Yamuna brand may be found on-line and in sporting goods stores, although the color system, strength and flexibility of the balls do vary.

Yamuna Body Rolling Balls are shipped deflated. Kits come with a hand-operated air pump to inflate the balls. You can deflate the balls and pack them easily in a suitcase if you wish to take your workout with you on holiday or business trip.

If you don’t have the time for longer workouts, but wish to stay flexible and filled with energy, Body Rolling is a quick and easy treatment. If you are looking for a natural solution to pain management, Body Rolling is a great therapeutic self-care, solution.

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