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LIFE

Six ways to use the Yamuna body rolling self-massage technique

PUBLISHED : Monday, 05 January, 2015, 5:58am
UPDATED : Monday, 05 January, 2015, 5:58am

For all exercises, begin by breathing deeply two to three times, relaxing and sinking your body weight into the ball. Hold for a few seconds and feel the release. For the leg exercises, work your way down the entire length of the muscle.

Spine

Lean against the ball with the ball in the middle of the back between the shoulder blades. Arch back and feel the stretch.

Hamstring

Sit with the ball under the right seat bone, at the start of the hamstring, with the right leg extended as straight as possible. Bend left leg with the foot flat on the floor for stability and to move the body. For additional balance, press fingertips against the floor. Keep your back straight.

IT band

Lie on your left side with the ball under the left hip. Roll down side of thigh until you reach the knee.

Quadriceps

Get into the plank position and place the ball under the hip at the start of the front thigh muscle. Roll down until you reach the knee.

Calves

This exercise uses the smaller ball that has a softer resistance. Kneel with ball sandwiched behind each knee.

Shoulders

Place ball behind right shoulder blade and gently roll around the area, stopping at spots that feel tense.