For Dynamic Stretching
What Is Dynamic Stretching?
Dynamic Stretching is an active stretching technique that involves movement which lengthens the deep connective tissue called fascia. Adding in movement patterns with each muscle group helps to break up the tiny muscle adhesions and creates space. This creation of space in the connective tissue allows new red blood cells to heal and repair injured tissue.
Why Use A Yamuna Ball?
Incorporating a Yamuna Ball into a dynamic stretching routine is a key! This allows the tissue to relax into the stretch before adding in movement. Yamuna Ball helps with lengthening the fascia by rounding and shaping instead of squishing and compressing the connective tissue. By adding more length to the connective tissue the benefits from this dynamic stretching increases as well and in a shorter amount of time. This combination is very effective and the benefits can be noticed almost immediately after a Yamuna Body Rolling routine.
Continued daily stretching is a long term investment for your muscles!
Yamuna Body Rolling For Upper Body
Forearms: Moving from the wrist to extend and relax the forearm muscles and making sure to reach all the way through the fingertips.
Biceps and Triceps: Moving from the elbow as you bend, extend and reach all the way through to the hand.
Upper Trapezius and Levator Scapulae: Moving from the shoulder making figures 8’s or reaching across your body from front pocket to a capital letter Y or shoulder shrugs and circles.
Subscapularis: Moving the arm from the shoulder girdle by extending, rotating and reaching all the way through to the fingers.
Pectorals: Moving the arm from the shoulder girdle by reaching through the fingertips and rotating the arm palm up or palm down.
Yamuna Body Rolling For Lower Body
Calves: Moving from the ankle by pointing and flexing the foot.
Hamstrings: Moving from the knee by bending or straightening the lower leg and focusing on one hamstring at a time.
ITBands: Moving from the knee by bending or straightening the lower leg and adding in some small hip rotation will lengthen the Quad or Hamstring side of the ITBand.
Quadriceps: Moving from the knee, bend and straighten to increase stretch. Slight hip rotation will cover all 4 Quadriceps muscles.
Glutes: Slight bend in knee with some hip rotation to increase stretch for the Glutes and Hip Rotator muscles.
Candice McCaleb LMT 