BE YOUR BACK’S BEST FRIEND… KEEP YOUR LEGS AND HIPS FREE

Experiencing lower back discomfort/pain is not pleasant.  Often this pain in the lower back comes from having tight hips. Some people refer to this condition as piriformis syndrome while others call it sciatica.  

The piriformis is a small muscle located in the buttock, behind the glute muscle.  The piriformis is responsible for outward movement of the hip, upper leg and foot from the body. The sciatic nerve passes through the piriformis on its route to the back of the leg.

 

Often people experience tightness in their hamstrings, or tight hips and this can also lead to symptoms of piriformis syndrome.  When you are able to loosen up and stretch the muscles of your hips you are less likely to experience lower back pain.

There are some wonderful exercises and stretches to reduce and relieve piriformis syndrome as well as sciatica. I teach these exercise routines with Yamuna®Body Rolling and Active Isolated Stretching.

Using the black balls work down the thighs from the sitz bones (first photo) to each side of the knee to the insertions of the 3 hamstrings muscles. ( In case you did not know we have 3 hamstring muscles.)


A majority of tightness or discomfort in your low back or hips can be reduced or relieved when you perform Body Rolling and Active Isolated Stretching exercises that directly target the piriformis and the SI joint. (SI Joint is adjacent to the piriformis) 


If you have neuromuscular pain, stress, back pain, sciatica, plantar fasciitis, or any number of other body ailments, we can help you. If you have a specific question about your condition and whether we can help your condition, reach us a call at 239-253-3612 or email us via our website www.rollforfitness.com.

Why Stretching and Flexibility Are Important?

 

Flexibility Training is vital for numerous reasons.  Flexibility Training includes Range of Motion and Stretching. Having good Range of Motion is very important because it helps you to move through daily activities with ease. When there is separation between joints and bone your body moves more freely.  Stretching is the vehicle to gain Flexibility and Range of Motion.

Sometimes ours bodies become injured by accident, as a result of surgical healing, or simply from athletics. Tightness can just be the result of aging. The more flexible your body is the less likely you are to get injured. Having more space in your body, where joints are not grinding together is optimal. When joints grind together or become bone on bone we are more likely to get injured. In order for your body to function correctly, with little or no pain in your back and joints throughout the body, the muscles and tendons must have a minimal Range of Motion and lack of tension during rest. 

I incorporate Flexibility and Mobility Training with all my clients. I help to get impact out of the bone with Yamuna® Body Rolling and lengthen the muscles with Active Isolated Stretching.

Yamuna® Body Rolling, unlike foam roller exercises, goes far beyond random movement and stretch. YBR uses 6-10” inflatable balls to act like a massage therapist’s hands. It strategically provides traction to iron out tension and pain in areas such as your back, legs, hips, shoulders, and neck. YBR uniquely liberates your body, prevents injury, and slows the aging process of your joints and structure. With just a few minutes of pro-active work, you can avoid all the old-age restrictions that so many people have.

Active Isolated Stretching is different from other forms of stretching because we actively isolate the muscle and only hold the stretch for 2 seconds. This strategy is referred to as Dynamic Stretching.   Through a series of 10-12 stretches we slowly and gradually improve range motion, improve flexibility, ultimately preventing injuries and increasing circulation and blood flow in the body.

Your tightness and/or pain will decrease with these innovative therapeutic programs.  Your golf, tennis or other athletic program will improve when your range of motion increases.

I work with individuals of all ages, active seniors, those recovering from injuries, people experiencing chronic pain, athletes and new and expectant mothers.

I maintain a private health and fitness training practice in the Tampa Bay area. I help people who want and need to improve their movement.

“I care about your health!” – Emily Stein

 If you have neuromuscular pain, stress, back pain, sciatica, plantar fasciitis, or any number of other body ailments, we can help you. If you have a specific question about your condition and whether we can help your condition, reach us a call at 239-253-3612 or email us via our website www.rollforfitness.com.

How I introduced my yogi loving friend to Body Rolling


I would say about two years ago I was introduced to Body Rolling, when I was thinking about becoming a yoga instructor. I have been practicing yoga for several years and Body Rolling has really changed and improved my practice. It has helped me to go deeper into poses and relax as well. My friend was visiting from out of town and I invited her to a body rolling workshop. I was teaching at Peace of Yoga in St. Petersburg, Florida. My friend was feeling rather crappy and was having some tension headaches which I presumed were related to stress. She agreed to come along with me, after I told her the benefits of body rolling, a few of them being; releasing tension throughout the body and calming the nervous system thus leading to a calmer, less stressed body, and a relaxed state of mind. Little to be known, at the end of class, her headache was completely gone and she was feeling much better. She said her mind felt clearer, her entire body more relaxed. She relieved tension in places she didn’t know were tight.  Rolling the ball into these different areas, pressing your body weight into the ball until you feel a release (similar to a massage), and stimulating the nervous system at the same time, are all components of Body Rolling.  The slow pace of the class allows you to slow your pace of life; all contributing to why body rolling helps with relaxation and stress release. She fell in love instantly after the class. She bought the balls and we do Skype sessions together so I can teach her new routines.

Body Rolling has now become part of her weekly practice in addition to doing yoga. It really helps her to relax and de-stress and has loosened up some of the tension she feels in her shoulders. Similar to yoga, body rolling can be done anywhere and can be incorporated into your yoga practice, assisting as a prop and allowing you to go deeper into poses. Yes, you can do pigeon pose with a body rolling ball.  It really loosens up your IT band!

 

That's just an added benefit. What makes it improve your yoga practice is that, you're able to loosen up any stiffness or tension in the muscle, enabling you to go deeper into a pose. Everyone wants to be flexible and injury free! Now you can do both with Body Rolling and yoga. 


Yamuna Body Rolling was in fact created by a yoga devotee who saw that her students weren't getting as much out of their practice, so she created Body Rolling and her students practice improved. She wanted them to have something they could do outside of their practice and body rolling was the result. When you loosen up the tension in your hips you can sit Indian style much easier, which makes your yoga practice that much more fun! Just taking 10 minutes to roll up the center of your spine when waking up or going to bed will make you feel so much better. This therapeutic fitness approach uses special 4-10” inflatable Yamuna® balls and one’s own body weight to free restrictions re-align muscles and bones and relieve stress and tension! Yamuna® Body Rolling (YBR) is a fresh approach to opening and strengthening your body. YBR will correct your body alignment and free its energy, all while giving you a complete workout. Increase your core strength, improve flexibility and your yoga practice will thrive! Body Rolling makes your yoga practice so much better; you just have to give it a try.


“I care about your health!” – Emily Stein


Lookout for upcoming workshops at Kapok Pilates and Peace of Yoga.


 If you have neuromuscular pain, stress, back pain, sciatica, plantar fasciitis, or any number of other conditions, we can help you.  If you have a specific question about your condition and whether Body Rolling can help your condition, or are interested purchasing the body rolling balls for yourself give us a call at 239-253-3612 or email us via our website www.rollforfitness.com

The Slow Down Effect

We sometimes go through life without thinking about what we are doing or living in the moment.  We get caught up in things because life gets very busy. If we just take some time to slow down in life or just throughout out the day, I think we would feel much more relaxed. People tell me that they don’t have enough time for themselves. Putting ourselves and our health first is quite important. It can’t be that difficult to take 10-30 minutes a day of personal care. I call this the slow-down effect.  When we slow down while driving, eating or other activities we can enjoy the moment. I have the tools to help me slow down, including yoga, meditation and body rolling and other forms of exercise.  They allow you to stay in tune with your body and give you the opportunity to give your body some love. It takes 5 minutes of rolling up the center of your spine to relax your whole central nervous system.

How can we really enjoy life if we are always go, go, go? However our bodies do need time to rest and relax or else we are more likely to crash. I didn’t say that it is easy to slow down and stay present.  It can be done if you try. As we get older, we have jobs and careers that require a great deal of us, which makes it a little challenging to find time to relax. I have observed other European countries, compared to the U.S and they don’t seem to have such a go, go, go style of living. In my travels in Latin and Central America and the Caribbean I noticed that people take the time to enjoy the little things in live and they seem to happier and more content. It is true that everyone has some kind of daily routine that they like to follow, because it leaves you feeling balanced.  There is no reason that people can’t include some kind of relaxation for themselves throughout the day. Give Body Rolling and self-care a try. Your body will thank you for it!

Upcoming Body Rolling Workshops:

Aug 20th at Kapok Pilates and Wellness (Date and Time TBA)

Aug 26th 6:00-7:45pm at Peace of Yoga-21 Dr. MLK Jr. St. South. St Petersburg, Fl 33705

Early Bird discount is $25, at the door $30
Limited Space available, you don't want to miss this class!

If you have neuromuscular pain, stress, back pain, sciatica, plantar fasciitis, or any number of other conditions, we can help you.  If you have a specific question about your condition and whether Body Rolling can help your condition, give us a call at 239-253-3612 or email us via our website www.rollforfitness.com

To receive updates about Upcoming Workshops and Events Join My Mailing list: http://eepurl.com/bUnUj1

Pain: Pay Attention to What your Body is Telling You!

Pain occurs when something is not right in the body.  It is the signal that there is a problem.  Of course there are immediate pains like when you accidentally stub your toe, but chronic pain is often more problematic.  Pain also has a tendency to spread.  The problem seems to emanate from a certain point in the body, but often it seems to spread to other parts of the body as well.

As you get older your body experience’s certain aches and pains. Some of us believe that having pain is just part of life. That is just not true and furthermore there is no reason for you to live with any pain.

Yamuna® Body Rolling is a great way to reduce pain, tension and tightness in the body.  It is not a cure-all for everything, but it is a great solution for pain under many circumstances. 

You’d be amazed how your body feels after just one Yamuna® Body Rolling session!  The structural alignment of your whole body will change week by week. 

I worked with an older individual who had severe ankle pain and happened to be avid tennis player. Within a year and a daily rolling routine of body rolling his pain has disappeared. I worked with a young female client who is a runner and had actually quit running.  After only a month of Body Rolling techniques her knee pain almost completely disappeared.  She uses the balls and techniques to prevent future injuries.

Body Rolling balls are magical because they stimulate bone, muscles and tendons. Body rolling creates space in your joints, improving your mobility and range of motion. There are routines to target specific body parts such as your shoulder and hip. There are muscles and each muscle has an origin and insertion point (where the muscle begins and ends). There are routines for all parts of the body. Each individual may have one part of the body where rolling will have the most impact, such as your shoulder or hip. When you do these rolling  routines on a daily basis you will notice the changes in your body. 

Body Rolling can even be done in Bed! How great is that!

In the picture above you use a black and pearl ball. You slowly move the balls down your legs towards your ankles. This can help to reduce tension in your back and hips.

My mission is to help you become pain free! I teach you and others who want and need to improve their movement!

If you have neuromuscular pain, stress, back pain, sciatica, plantar fasciitis, or any number of other conditions, we can help you.  If you have a specific question about your condition and whether Body Rolling can help your condition, give us a call at 239-253-3612 or email us via our website www.rollforfitness.com

To receive updates about Upcoming Workshops and Events Join My Mailing list: http://eepurl.com/bUnUj1

We All Need to Stretch. You ask Why?

Years ago, while in college I taught a mini stretching class for kids at Los Pipitos (an organization that helps kids/adults with mental and physical disabilities) during an internship program in Ciudad Sandino, Nicaragua.  The kids really enjoyed it and the adults caught on as well. The kids were able to relax and have fun and enjoy themselves.

The tighter and more restricted our body is the more likely we have a chance for injury. We are told to stretch before and after exercising however we are not told that stretching should be a part of everyday life.

Stretching:

  • promotes relaxing and reduced stress

  •  helps to prevent injuries

  • increases range of motion

  •  keeps the body aligned in its natural state

  •  helps with balance and core strength

People of all ages should participate in some kind of stretching activity like Body Rolling.  The important part is just to get up and move throughout the day! While your back, your hips and legs need to be stretched so do your feet. Body Rolling has a wonderful tool for stretching the feet called Foot Wakers.  There are several exercises that help to “wake up” different parts of the feet creating balance, strength, flexibility and movement from the heel to the ball of the foot and toes. Remember head, shoulders, knees and toes from when we were a kid. Well, all body parts need to be stretched so we can prevent aches and pains as we get older! Come stretch with me!

Below is a simple stretching exercise that you can do every day to relax and de-stress.

Rolling up the center of the Spine:

Start Seated with the ball at the base of your spine. Hold the ball so it does not slip out. Inhale and Exhale and focus on your abdominal muscles from your back to the ball and press your back against the ball. Moving ever so slowly, roll the ball up the center of the spine. When the ball reaches your upper back hold your head with your hands.  Then lower your shoulders to the ground and find the ball under your neck. Relax here and enjoy!

If you need and want to improve your movement, contact me today!

For More Information:

www.rollforfitness.com

emhstein@gmail.com

cell: 239-253-3612

 

 

Emily Stein Introduces Yamuna Body Rolling to Saint Petersburg, Florida

This past weekend I participated as a vendor at Awakening Into the Sun’s - 4th  Annual Spring Festival. It was a great experience and I met some wonderful people. St. Petersburg, Florida is a welcoming and warming community. The weather was beautiful and perfect for the occasion. I came to the event to provide educational information about how to take care of your body with Yamuna Body Rolling (YBR), this revolutionary yet simple therapeutic technique. So many people have back, hip or shoulder tension, and tightness. Yamuna Body rolling balls stimulate bone and then release tension and restrictions in the muscles and tendons.

The people who stopped and visited my booth were provided brief demonstrations of how to use the balls.  So many people have lower back pain, sciatica, hip discomfort, shoulder and neck pain. Yamuna Body Rolling (YBR) helps to put your body into its natural alignment.  While providing a complete workout, YBR increases your core strength and relaxes your central nervous system. There are specific routines for various parts of body experiencing tension.   When you work your anatomy correctly with YBR you can create a healthier body. Now who doesn’t want a healthy body!

Body Rolling is the ultimate workout…. Fitness, Self Massage and Healing all rolled into one!

Quick Body Alignment Tip:

If you sit at a computer all day, be mindful of when you are hunched over.

Better yet, place a pearl Yamuna Ball behind your back while working in your chair throughout the day, and keep your back straight.

 It will make a big difference in how you feel at the end of your work day.

When standing notice if you lock your knees as this affects the entire body, and this can lead to loss of circulation.

To schedule a session contact me by phone via email or at www.rollforfitness.com

For More Information:

emhstein@gmail.com

www.rollforfitness.com

 

 

Why Do We Need Healthy Feet?

Feet are the foundation of support for our body. Yet we have little to no information or education on how to take care of our feet! Look no further than Yamuna Foot Fitness!

Yamuna Foot Fitness is a revolutionary and unique form of therapy for taking care of many foot related issues. 

Yamuna Foot Fitness is a program that promotes flexibility and strength in the feet. We use several exercises that help to “wake up” different parts of the feet creating balance, strength, flexibility and movement.

Many people experience issues with their feet from activity or just standing on their feet every day. A common foot problem is plantar fasciitis. Plantar Fasciitis occurs where the tendons of the muscles coming from the posterior calf (the ones that flex the toes) wrap under the side of the heel. Instead of stretching out from the heel toward the toes, these tight tendons pull from the toes in toward the heel.

Since there is no movement, the fascia begins to adhere to these tendons and the whole mass of tissue gets stuck together at the point right in front of the heel. The result is inflammation and pain.

One of our tools, Yamuna Foot Waker’s, are the inflated half balls, shown in the picture below.

Foot Waker’s help to increase flexibility, range of motion, and alignment in the foot. The results are dramatic even after one session. Yamuna created a simple and effective exercise to relieve the pain of plantar fasciitis. 

Build Healthy and Functional Feet with Yamuna Foot Fitness. Photo Credit: @VueTherapy

Build Healthy and Functional Feet with Yamuna Foot Fitness. Photo Credit: @VueTherapy

When we take care of our feet, we take care of our entire body! For more information and to schedule a Yamuna Body Rolling session contact Emily today!

Contact Information:

Email: emhstein@gmail.com

Phone: 239-253-3612

Website: www.rollforfitness.com

 

How to Work on Healing Arthritis with Yamuna Body Rolling!

As many of you know, Arthritis is a condition that many people suffer from, a condition that can cause debilitating pain and discomfort. It mainly affects joints. It is caused by painful inflammation and stiffness of the joints. However, when you participate in stretching and movement modalities this can lessen the effects. Body Rolling is an effective form of movement for helping to treat pain from arthritis because the Yamuna Balls stimulate bone, elongate, muscles, release fascia and create length and space in the spine and in the joints. It is the ultimate workout...fitness, self massage and healing all rolled into one! 

There are multiple local causes that support and raise funds for Arthritis. The Arthritis Foundation in Tampa is one of these organizations.  I was a participant in their 2015 Jingle Bell 5k Run just last month.

Recently, I began working with a woman suffering from Rheumatoid Arthritis and after several Body Rolling sessions her level of pain has decreased dramatically.  My client Jane shared the following:

“One of my best friends suggested that I try Yamuna Body Rolling to help relieve some of my arthritis pain.  She had recently taken a class from Emily Stein and it had relieved some sciatic pain that she was experiencing.  Emily came to my house and gave me a private beginner’s lesson.  It was great!  I felt like I had had a deep tissue massage.  After several months of body rolling it amazes me how much better I feel and look.  Emily is very knowledgeable and is an excellent trainer.

The Yamuna Gold Ball is recommended for people who suffer from fibromyalgia and bone problems (such as osteoporosis, arthritis, or spinal rigidity), and can be comfortably used by those in rehabilitation from injury or surgery and those who are pregnant. 

Here’s a Basic Routine that you might find helpful.  Rolling up the center of the Spine:

  1. Using the Yamuna Gold Ball Start Seated with the ball at the base of your spine. Hold the ball so it does not slip out.

  2. Inhale and Exhale and focus on your abdominal muscles from your back to the ball and press your back against the ball. Moving ever so slowly, roll the ball up the center of the spine. When the ball reaches your upper back hold your head with your hands.  Then lower your shoulders to the ground and find the ball under your neck. Relax here and enjoy!

Spine.jpg
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Yamuna Body Rolling is an effective modality for many body ailments. If you are interested in purchasing balls or setting up a session… Contact me Today!

Contact Information:
Email:emhstein@gmail.com
Website: www.rollforfitness.com
Phone: 239-253-3612

Why Do We Need Healthy Knees?

About three months ago I started working with a young female runner, Kimberly in her twenties.  She had severe knee pain and was going to give up running because of it. She reached out to me regarding my services through a mutual contact. We met a few times in person for sessions however because of time issues we had several sessions via skype. After about six sessions her knees pain was gone. She couldn’t believe it. We worked on freeing up tension in her hips which directly connects to knees. Using the Yamuna Black balls we just focused on leg routines because my main focus was to have her understand how to roll on her own and relieve some of the knee pain.

Some quick facts about the Knee. The Knee is a hinge joint and is integral for our mobility. The bones that compose the knee are the femur, tibia, and patella (knee cap). The fibula, which is part of the knee, resides next to the tibia. The knee is supported by a complex system of ligaments, cartilage, tendons, and muscles.


Quality of life can take a turn for the worse when this joint is injured. In order to maintain healthy knees and prevent injuries, it is extremely important to preserve good leg alignment. Yamuna® Body Rolling is a fitness technique that sets itself apart from most exercise programs by stressing the importance of bone alignment and stimulation as part of the rolling routines. 

Kimberly, my client was so happy with the outcome of Body Rolling:

“I am a serious runner. For the first time in 3 years I was able to run Tough Mudder without sever knee pain!..I can't say enough about how wonderful Emily and her sessions have been! In just 2 months she helped my body correct its issues naturally. And for that, I thank you!

Here is simple routine for your Knees:

  1. Place two black balls, one behind the knee and in front of the knee and bring the balls down the leg. You are sandwiching the balls together on both sides of the leg. This is a great to do after biking, running or playing any kind of sport.

If you are interested in purchasing balls or setting up a session?  Contact me Today!

Contact Information:

Email:emhstein@gmail.com

Website: www.rollforfitness.com Phone: 239-253-3612

 

MY YBR STORY

Since early childhood I have always had lots of energy. My mother enrolled me in dance class at 5 years old and body movement became an integral part of my life. I danced and participated on my high school swimming and cross country teams. During high school I was introduced to yoga. I instantly became hooked as I found Yoga a great way to rewind, relax, and release the stress of athletic training. Upon graduating from college I became interested in alternative health and healing. While pursuing greater knowledge of health I discovered Yamuna Body Rolling. Walking out of my first Yamuna Body Rolling class I felt like I had a full body massage. 

You might be curious as to what Body Rolling is all about. Yamuna Body Rolling was founded by Yamuna Zake, a longtime Yoga teacher and Healer. Yamuna developed her system of using balls from years as a Yoga instructor and years of research of physiology, anatomy and mechanics of the body on and off her yoga mat. Yamuna is a visionary, a body work guru whose passion and knowledge is inspiring. I am excited to guide you using Body Rolling, towards a path of living a life with ease and without pain!

The great thing about Body Rolling is that you can roll before or after any exercise or activity. When you feel tension or tightness in the body-get on your ball.  You can roll away stress, tension, while keeping yourself feeling more balanced. After a difficult day at work try rolling out your shoulders – your stress will melt away!

The fundamental principle of body rolling is creating space. Every part of your body needs its proper space to function properly. Lack of space manifests as muscle tightness or stiffness. Almost everyone has muscles in their body that they don't use as much as others an these muscles lose their ability to function properly. We also have muscles that we over use, under use which also contribute to this lack of space in our soft tissues.  

In body rolling we elongate the muscle. We stimulate tendons, we free up joints. Working with the ball reveals how tightness in certain muscles restricts movements in the joints. As they release, the joint loosens up.  The other work that body rolling does is decongest and unstick connective tissue and stimulates bone. You let go and release.

YBR has so many positive benefits; flexibility, relaxation, reduces anxiety, improving posture, pain reduction, injury avoidance and more. It’s my mission to help people feel great by using Yamuna Body Rolling!

Come and Get on the Ball with me! Your Body will thank you for it!